Dear Ralph: How can I gain some meat!

   Dear Ralph, I really want to gain some muscle, I am slim and want to increase but I don't want to have like fat muscles. I just wan to be buff. There are people that are so big with big arms and really large muscles but I don't want that . I just want to be fit and okay not thin. . I have lifted weights, done push ups, lifted different things but it seems I keep shrinking, I don't know how else to do it. I am just too skinny for my own liking, I have muscles Ralph, what sort of skinny person has muscles everywhere? Ralph I don't know if you get me, I am bad at explaining myself, Anyway just advice me let me know if you can help.

                                                                                                                                             Samuel


Dear Samuel,
                   I think I understand what you are trying to say, if I am correct then you want to go from being an ectomorph to being a mesomorph. Or should I say that you are like Chris Evans in the recent movies of captain america before he turned a super hero but a more muscle defined version as he is really skinny there and you want to be like him after, like in the picture below. You are more like the model in the picture above.

   Well It is possible but it's going to take some change of habit from your own side. To get the body you are looking for you will need to add some weight by increasing the fat percentage in your body. The only way you are going to go up in size at least to an extent is to increase your calorie intake  and reduce the amount of fat you burn during your workouts. You most likely do a lot of cardio exercises which is making you burn too much energy, and energy is produced by your body converting your body fat into fuel(energy) and when your body doesn't see what to feed on, it starts feeding on your muscles. So that means that you will have to increase you calorie intake per day, be careful not to get carried away and go overboard with it so you don't just end up on the other end of the weight scale. Also try to lift heavy weights in other to build up muscle tissues because if you go for low weights with higher reps you are only building the endurance of your muscles and not actually developing muscle tissues. Eat your carbohydrates and healthy omega 3 fats and mix it up with the new kind of weight training I just told you about and you should be good.