-- Posted by nonconformer789 at 5:24 pm on Oct. 2, 2008 Hey guys, any tips on gaining muscle, I'm starting to work with weights minday and yeah just curious.  I'm a female, I'm not looking to get ripped, I just need to gain some weight. -- Posted by Everlongx at 5:25 pm on Oct. 2, 2008 Define gain some weight. Anyway, you should just use some light weights. You can find everything you need at the local gym. -- Posted by jamesish at 5:25 pm on Oct. 2, 2008 If you run a good bit, you'll gain muscle and weight. -- Posted by Uniq0ne at 5:29 pm on Oct. 2, 2008 You need protein, that is the main building blocks for muscle without it, you aren't going to get any muscle mass. So eats foods that are high in protein. And 2nd step is a high calorie diet. -- Posted by Molfsontan at 5:31 pm on Oct. 2, 2008 Moar protein -- Posted by nonconformer789 at 5:36 pm on Oct. 2, 2008 Like 10lbs -- Posted by wboarder7teen at 5:42 pm on Oct. 2, 2008 i would say alternate between light weights and heavier weights, but nothing too heavy. and run lets say... a mile about one- twice, twice at most mixed with some sprint work-outs on other days. and more protein -- Posted by carnage44 at 5:43 pm on Oct. 2, 2008 One gram of protein per body pound a day...get it from natural sources such as chicken, tuna, lean turkey, and some fish like tilapia. To gain muscle, you must have an excess of calories, so shoot for 500 or so above your maintenance every day. (If you need 2500 to maintain your weight, consume 3000) Don't forget the good fats like peanut butter, olive oil, almonds, etc. Carbs such as brown rice and oatmeal will be optimal as well. Good luck. Work out 3 days a week to start doing full body workouts. When you get more experienced, you can begin splitting body parts. Go for compound movements like bench press, squat and dead lift. -- Posted by erolimo at 10:57 am on Oct. 3, 2008 Quote: from carnage44 at 3:43 am on Oct. 3, 2008 One gram of protein per body pound a day...get it from natural sources such as chicken, tuna, lean turkey, and some fish like tilapia.   To gain muscle, you must have an excess of calories, so shoot for 500 or so above your maintenance every day. (If you need 2500 to maintain your weight, consume 3000)   Don't forget the good fats like peanut butter, olive oil, almonds, etc.   Carbs such as brown rice and oatmeal will be optimal as well.   Good luck.   Work out 3 days a week to start doing full body workouts. When you get more experienced, you can begin splitting body parts. Go for compound movements like bench press, squat and dead lift.   Listen to what he says + rest properly. Here's a sample workout I have found for you: http://www.personalfitnessprogram.com/pages/fittips/fullbody.html But I strongly suggest you seeing a professional trainer to plan for a workout routine according to your needs and metabolism. If you do not know what you are doing and not doing everything correctly, it will be a total failure.