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Hey lads, teenage lad who is quite skinny for my age and really would like to bulk up and have a much more toned body.
I have no idea where to start and am a very fussy eater and dont really have time or money to join a gym right now.
If anyone can suggest anything or would like to help id really appreciate it

Thank you!

Probably after a year aim for something like this?

So your goal is to look like that...


Without changing what you eat and without anytime to exercise or paying for gym dues


You realize physical fitness takes effort right?

Improve your eating habits and be patient. Be VERY patient. Without the personal trainers or nutritionists that Ryan Reynolds had at hand to develop his body like that, it'll take a while.

No im willing to change what i eat and to do excercise just not at gym

If you want to achieve a goal like this, which is a pretty lofty goal, in a year, I'm gonna give it to you straight:

You're gonna have to work your ass off and then some to get to that in a year!

It's hard, but possible. You're young so you got the hormones raging in your favor, but you need to be more specific with your goals, not just "I wanna look like THAT!" How much do you weigh, and how much are you looking to put on? Do you want to get to a point you're able to do something, like do pullups on a bar comfortably? Be able to do 100 pushups?

Finding out what your specific goal is will give you a better idea on what to research so that you can find the information you need to reach that goal. Plus, it will help us better answer any questions you have. Don't just ask, "What can I do to get bigger?" or other questions like that, because we don't know what you're getting at and what it is exactly you're asking.

So, answer these questions: What is your goal? For your height, what do you currently weigh? How much would you like to weigh? Do you want to put on mass? Do you want to just tone up?

Let us know, and then we can better answer your questions and help you.

Search for meal plans here on RJ that can help you build muscle in a healthy way. You can find SOME exercises you can do from home here as well to tone up. It may be wise to buy an elastic band, jump rope, and weight adjustable dumbells (see below) to add some mass. CGG is right, you're going to need the patience and work your ass off to get the Ryan Reynolds look.

Yh your right but that photo isnt a set goal just something i admire.
Im currently like 8stone and half and am about 5f7
id like to put on about another 1/4 to 1/2 a stone so ive got something to work from.

thank you for writing aswell

Forgive me, because I'm going to be using standard units instead of stones.

Okay, so you want to put on muscle mass. First off, no matter what, you want to put the weight on slowly and gradually. Average and healthy amount of weight to put on is about 5 to 10 pounds in a month. If this sounds wrong, anyone, please feel free to correct me. Also, when you're putting on weight, that's just what you're doing: putting on weight, which is going to be comprised of both lean muscle mass AND fat. It's unavoidable; the human body works that way. You have to accept that. On a side note, I told a buddy of mine that same thing, and he then decided against putting on weight because he "didn't want to get fat." There is a way to minimize the amount of body fat you put on, but we'll save that topic for later.....and for other people that have more experience in that than me.

Anyways, primarily, you're going to want to figure out what you daily caloric need is by finding your resting heart rate and figure out your body's resting metabolic rate. Once you figure out how much calories your body needs in a day, you just consume more than that. Yeah, it's simple. You gain weight by eating more calories than you need. Now, you don't want to start eating 5000 calories worth of food a day right away, or ever for that matter. You have to ease into it. Start by upping your calories by 100-200 over a week or two. When you get used to that, increase again by 100-200 again, until you reach your calculated caloric need.

When you're eating, most people find it's easier to break down your food needs into smaller meals that are eaten frequently throughout the day, about every 2 to 3 hours, totaling to about 6 to 7 meals a day. You want to get most of your caloric needs from foods. Protein shakes are a good source of extra protein and calories but they are supplements and should be used to supplement your caloric needs, not be the base.

Now you mention you're a fussy eater? Well, you're gonna have to eat some foods you may not like but you need to eat because of their nutritional value or monetary value that will fit your budget, but it should be possible.

To shoot for a body like that is a balancing act of:
a healthy diet...to build the muscles that you'll need
sensible weight training
and cardio to keep the definition that you want

Thanks CQJOCK