need to gain muscle

i'm 5'4" and 111 pounds. I've lost 30 pounds, but now i need to gain some weight because i look to skinny. How do I gain some muscle, in terms of eating and excersizing, without losing anymore weight. I know I need a lot of protein, but how much and what are some good sources? What and when should I eat, before or after I workout? What are some excersizes? Its winter so I can't go running (i could, but its too cold). I have a basketball game every sunday and i have dance once a week. I have a treadmill and an elliptical. I don't really have any weight training equipment, so that may be a problem.

Thanks in advance :)

certainly stumptuous, and believe it or not wikipedia~ heh heh. kristas site taught me a lot in the past three years, and whatever i wanted to learn more about, i read about.

a set of dumb bells would start you off well, and are relatively inexpensive.

lurk back in this forum, it's great. the search function works really well to find older posts (and recent!) about whatever may cross your mind.

 another fave link of mine has got to be http://www.exrx.net/Lists/WtFemale.html

lift really heavy weights is a good rule of thumb, tho a tad over generalized. what is really heavy to me is like a bag of feathers to melkor and others, i am sure

I'm on the exact same boat as you

I'm an athletic 5'5 1/2'' 105 pounder...I recently had to take some time off of training and I lost like 7 pounds OF MUSCLE.

I need to gain back muscle.. not fat! haha. so help please!

people keep asking me if I'm annorexic and I can assure you that I'm not.  I eat a ton of vegetables, fruits, whole grains and egg whites....HELP!

This is what a trainer at my gym was telling us this weekend:

To gain muscle you need 3 things: an excess of calories (eat more then you burn), more  protein, and be working out really hard

He also said that when you gain muscle you will also gain fat, so you'll have to go through cycles of gaining (muscle and fat) and then shredding (fat).

Try a protien supliment, which is best taken after your workout. And you will need some kind of wieght training equipment, the treadmill and elliptical is only cardio. At least a few dumbells would be a good way to start!

Original Post by carlisa03:

This is what a trainer at my gym was telling us this weekend:

To gain muscle you need 3 things: an excess of calories (eat more then you burn), more  protein, and be working out really hard

He also said that when you gain muscle you will also gain fat, so you'll have to go through cycles of gaining (muscle and fat) and then shredding (fat).

Try a protien supliment, which is best taken after your workout. And you will need some kind of wieght training equipment, the treadmill and elliptical is only cardio. At least a few dumbells would be a good way to start!

I couldn't have put it any better myself. Eat more calories and protein, keep it clean, and lift weights hard.