Reply to How do I effectively gain more muscle through strength training?

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[quote=Anonymous]If you have no idea where to start a trainer is not a bad idea. But with two nights a week I would try to do two full body workouts. And each I would have one squat type and one hinge like movement for lower body and one push and one pull type movement for the upper body. These would be compounds targeting several muscle group. If you have time you can add a few isolation movements like triceps extensions, leg curls etc. The good thing is that as a beginner you can follow basically any program and still add muscle. Just make sure you increase weights/reps over time. And absolutely eat more protein. For breakfast you can have a mix of eggs and egg whites. For lunch I would swap the salmon belly for a leaner protein like chicken. The M&ms could be swapped for Greek yoghurt with some chocolate protein powder mixed in to make it feel like a treat. And for dinner again, find a leaner protein source and eat more of it. If this is truly how you eat every day, your calories seem very low. Try to get into a small surplus which would again create more opportunity to add some extra protein. Try to get at least 100g a day. [/quote]

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