How to increase muscles quickly at home with exercises and food please?:)))?

Question

So I’m about 11 stone and 5’10. I’m mostly skin home and some muscle lol. I’m lean. Deffo not scrawny.

But what exercises to do at home tonincrease he side of my chest, arms and butt quickly ? I’m trying to put on a stone in solid muscle and some fat within the next month!

And also what foods to eat to help the process (I’m pesketerain)

Thankssss ❤️

Robert S · Accepted Answer

Pushups,Squats,Pullups,Chinups 3x a week 50 each
All out Sprints 50m x 10 reps 3x a week
Drink milk or protein shake upon waking and before bed, eat every 3 hours 25 grams of protein, 100 grams carbs
Snack on nuts and dried fruit 
Sleep more, minimize excess activity like walking or biking.  
Drink water with every meal.  Stay hydrated.
https://www.youtube.com/watch?v=zMfBx34Lub4

Mike G · Answer

It can't happen that quickly.

How to increase muscles quickly at home with exercises and food please?:)))?

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