MikeH
Bring the gain
Two days a week will be fine. Just make sure you're grinding it out hard. And space the days out so that you have ample recovery time between each session. Maybe do Monday and Thursday, if that's possible for your schedule.
As far as growing, I'm a very small guy as well, and the eating more thing was kind of hard for me starting off. A good way to go about starting would be to calculate your calorie and macronutrient (carbs, protein, fat) intake on a normal day. There are plenty of calculators online, like this one: Bodybuilding.com - Calculate Your Macronutrients Intake! that will give you your recommended intake per day. But since that will probably suggest more than you're used to, start off by calculating your current average intake. There are plenty of calorie and nutrient trackers for smart phones, as well as online. Once you figure that out, add 10-15% of each average macro to every one of your 3 meals. You should start to see results from that. After you start to see visible results and you've gotten into the swing of things in the gym, start supplementing your protein intake with shakes. The goal for someone looking to grow is at least 1g-1.5g of protein per lb of body weight. Seeing as you're a small guy, that will boost your gains big time. As for adding mass, I personally use this. Super Mass Gainer by Dymatize at Bodybuilding.com - Lowest Prices on Super Mass Gainer! I'm a small guy as well, so now that my newbie gains are starting to slow down, I have to cram as many calories and macros down my throat as I can without puking, and mass shakes are a good way to do that. A lot of guys like them, a lot are against them. If you find yourself to be against them, making your own shakes at home is the best (and cheaper) alternative. They typically consist of whey protein, oats, peanut butter, milk, yogurt, and bananas, but there are several different ways to go about it.
If you need anymore help, don't hesitate to ask.![Wavey :wavey: :wavey:](http://www.sevenstring.org/styles/default/xenforo/smilies/wavey.gif)
As far as growing, I'm a very small guy as well, and the eating more thing was kind of hard for me starting off. A good way to go about starting would be to calculate your calorie and macronutrient (carbs, protein, fat) intake on a normal day. There are plenty of calculators online, like this one: Bodybuilding.com - Calculate Your Macronutrients Intake! that will give you your recommended intake per day. But since that will probably suggest more than you're used to, start off by calculating your current average intake. There are plenty of calorie and nutrient trackers for smart phones, as well as online. Once you figure that out, add 10-15% of each average macro to every one of your 3 meals. You should start to see results from that. After you start to see visible results and you've gotten into the swing of things in the gym, start supplementing your protein intake with shakes. The goal for someone looking to grow is at least 1g-1.5g of protein per lb of body weight. Seeing as you're a small guy, that will boost your gains big time. As for adding mass, I personally use this. Super Mass Gainer by Dymatize at Bodybuilding.com - Lowest Prices on Super Mass Gainer! I'm a small guy as well, so now that my newbie gains are starting to slow down, I have to cram as many calories and macros down my throat as I can without puking, and mass shakes are a good way to do that. A lot of guys like them, a lot are against them. If you find yourself to be against them, making your own shakes at home is the best (and cheaper) alternative. They typically consist of whey protein, oats, peanut butter, milk, yogurt, and bananas, but there are several different ways to go about it.
If you need anymore help, don't hesitate to ask.
![Wavey :wavey: :wavey:](http://www.sevenstring.org/styles/default/xenforo/smilies/wavey.gif)