Need Advice
 

essentially i would like to know how to gain some weight and muscle. im now 20 yrs old and am the same weight i have been for the past like 3 years. and well i feel its about time for some changes. im just kinda lost for now and am in need of some help. anything please lol.

for muscle - weight train
for weight - calories in > calories out

Yes, very simple.

High weight & low rep weight lighting. No cardio.
Eat a lot and take a mass gainer and or a protein shake.

Guaranteed.

http://www.amazon.com/exec/obidos/AS...455576-7323161

this book is a good reference for various lifting exercises.

Right, question time.

What do you currently weigh now? How tall are you? Whats your body fat percentage (if you know it)?

Are you on of those people who are naturally skiny, fat or sort of in the middle?

When lifting, reps of 8-12 with heavy weights(so that your getting to almost failure between them) will exercise your muscles in a way that enourages maximum growth.
As for for food, you have to eat big to get big. Lots of protein, complex carbohydrates and a reasonable amount of fat.

www.bodybuilding.com has a huge article database that makes for a good read.

I'll try and see what relevant data i can dig up for you today.