Hey, I am new to this site. I am 25 years old, I practiced martial arts ever since I was 5 yeasrs old. I have a HUGE tournment coming up next month. I cannot not enter the tournment, unless I gain 10 lbs.

They want me to gain SOLID weight, no fat. I want to enter really bad.
I am 25 like I said before, only a 5'7" and I weight approximately
134.75 lbs.

PLEASE help me bulk up and gain the weight and muscle. I am the only one in my clan, with no muscle, just my ribs showing. The only muscle I have is in my arms and back. It is so embarrassing! Especially in the locker room. PLEASE HELP ME.

~Johnny D.