i weigh 180

[Samoan Enforcer]

and i wanna get to 205-215 in 07'. im 6'3 and healthy but i wanna get hella big.  how do i put on about 30-40 lbs in a year? i go to the driving range and play basketball when i get the chance (1-2 times a week)

30 - 40 lbs in a year

[Quinn Mallory]

Lift weights and eat protein, avocado (good fat).

http://www.avocado.org/healthy_living/nutrition.php

[ABN]

i´d recommend that you lay of all red meat and go over to just fish and chicken coz you´re gonna want a lot of protein if you wanna get buff. and you should also buy some proteion powder and some carb powder coz if you wanna get real big you need a shitload of carbs aswell. and it´ll become hella expensive if you wanna get it all thru natural food. just remember that real food is always the best alternative. and if you just wanna get big without being super ripped i think you should go over working out with the MAX-OT principle which basically means if you can´t do 4 reps on whatever exercise you´re doin it´s too heavy and if you can do more then 6 reps then you should go up on higher weights. but you shouldn´t work out like that for more then a couple of months coz if you keep it for years you´re joints are gonna be fucked. that´s just some basic shit, start of like that and ask the people at the gym about their advices coz in most cases they´ll be more then happy to help out.

[Samoan Enforcer]

avacados are piff. and i'll check out more on the max ot principle and try to keep it in mind

[Chief]

it will take you more than 2 years to put on 30lbs of muslce training real hard, not drinking, not smoking and staying focused.

professional body builders put on about 10lbs per year... so good luck!

you should set yourself more realistic goals, dont even worry about your mass, concentrate on exercising, weights and eationg healthy, in time the shit will come naturally.

i'm 6'2 and weigh 170lbs, but i basically have no fat on me, i been heavier but i'm working about 60 hours a week and smoking heavily, so my weight has dropped.

personally i wouldnt want to get bigger than 190lbs though...

[BIGG-A]

hit the weights and eat, exercise, eat, eat.

[everlast1986]

drink like five glasses of whole milk everyday too

[I.B. BLVD]

Just dont start taking pills, because once you stop, there goes you muscles

[Primo]

I weigh about 200lbs and im 5'11. I been lifting consistany 4 times a week for 3 years. I gained about 20lbs in muscle...Diet is the most important key. You have to eat and alot clean to get lean mass. Try to get a 40P/40C/20F ratio going. Healthy fats (omega 3) are good. If you want to gain you have to eat at least 3300 cals a day at your size. If you are serious about it go to FitDay.com and track your macro ratios and calories.  I am cutting right now so I am eating 2400 calories a day in 6 small meals. I want to lose like 2 lbs a week until i hit 185 so i don't lose much muscle and i will incredilbly ripped. It just takes alot of dedication and motivation.

[swangin and bangin]

im almost 6'2 and 215 but im vegiterian.
so i have to drink protien shakes but they do work