...overall body mass? I started using 3 kg per arm and then I increased to 5 kg per arm and now 10 kg per arm. I have noticed a small difference in my body mass but I'm still quite lean (I'm 170 lbs exactly - started off 160lbs). How would I get a bigger body mass in a small amount of time, for example an extra 20lbs or so in three months (no steroids - all natural) and you could include HTML links of reliable sites - that would be most welcome

By the way I'm quite sure I eat plenty of protein per day (fish, white meat, eggs and cheese etc - I also eat other food to keep my diet balanced), but I only eat chicken as a meat and I don't really like Lamb (Red Meat) - is white meat efficient enough in order to become bigger overall? Thanks in advance and sorry for the crudity of the question(s) - its my first one and I've made it sound big, heh heh - I'm 17 (18 this April) by the way