Thin Guy Looking To Gain Muscle
Blue1516
Posts: 26 Member
Hello. I'm looking to add muscle to my thin frame and would like to ask for some advice.
I've been working out at home 3 times a week, for about 4.5 months now, to playlists I've made of youtube vids. A couple of weeks ago I added dumbbells to my routines (can feel a difference).
Have some food issues, so eating isn't as straightforward as some. I do eat very healthy (chicken, spinach, vegan protein shake) and I've increased my daily protein intake. Probably not where I should be on calories though.
I've gained maybe 6 pounds over the last 2 months or so.
I'm not looking to be cut or ripped, just defined a lot more than this flat frame I have now.
So, what can I learn to make this work better for me? I'm sure my lack of knowledge isn't getting me to where I could be. Any help is appreciated. Thanks!
I've been working out at home 3 times a week, for about 4.5 months now, to playlists I've made of youtube vids. A couple of weeks ago I added dumbbells to my routines (can feel a difference).
Have some food issues, so eating isn't as straightforward as some. I do eat very healthy (chicken, spinach, vegan protein shake) and I've increased my daily protein intake. Probably not where I should be on calories though.
I've gained maybe 6 pounds over the last 2 months or so.
I'm not looking to be cut or ripped, just defined a lot more than this flat frame I have now.
So, what can I learn to make this work better for me? I'm sure my lack of knowledge isn't getting me to where I could be. Any help is appreciated. Thanks!
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Replies
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I should add to this that the TDEE calculator says my maintenance number is 2394. I'm probably around 1500/1800 currently.
Anyone else have digestive issues? I can't have dairy, I'm pretty sure nuts bother me... I basically eat very bland.
How do I go over 2394 to gain?0 -
If your frame is flat, then what do you mean by defining? Lowering body fat % more would just show more of what you currently have. If you're looking to ADD MUSCLE, then you need to be in a calorie surplus which is the opposite of trying to "define" muscle.Hello. I'm looking to add muscle to my thin frame and would like to ask for some advice.
I've been working out at home 3 times a week, for about 4.5 months now, to playlists I've made of youtube vids. A couple of weeks ago I added dumbbells to my routines (can feel a difference).
Have some food issues, so eating isn't as straightforward as some. I do eat very healthy (chicken, spinach, vegan protein shake) and I've increased my daily protein intake. Probably not where I should be on calories though.
I've gained maybe 6 pounds over the last 2 months or so.
I'm not looking to be cut or ripped, just defined a lot more than this flat frame I have now.
So, what can I learn to make this work better for me? I'm sure my lack of knowledge isn't getting me to where I could be. Any help is appreciated. Thanks!
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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If you're maintenance is 2394 you need to be eating like 3000 calories to gain.I should add to this that the TDEE calculator says my maintenance number is 2394. I'm probably around 1500/1800 currently.
Anyone else have digestive issues? I can't have dairy, I'm pretty sure nuts bother me... I basically eat very bland.
How do I go over 2394 to gain?
Find more calorie dense foods to eat. Avocados, pasta, fatter cuts of meat, etc.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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If your frame is flat, then what do you mean by defining? Lowering body fat % more would just show more of what you currently have. If you're looking to ADD MUSCLE, then you need to be in a calorie surplus which is the opposite of trying to "define" muscle.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I don't have much. The muscles in my arms/chest are very small. The only weight I currently hold is some around my waist, small "muffin top" I guess you could say, and that's been increasing.
Checking my measurements from a couple of months ago right now, I see my shoulders are the same, bicep is about 25.5cm (which is down 1cm (how?!), chest is the same, waist is bigger, hips the same.... I'm 5' 10" and 144lbs.
I am looking to add muscle. What I'm currently doing doesn't seem to be working.If you're maintenance is 2394 you need to be eating like 3000 calories to gain.
Find more calorie dense foods to eat. Avocados, pasta, fatter cuts of meat, etc.
So essentially I have to eat double the amount of food I'm eating right now. How does that work when my body tends to place my initial weight gain around my waist? I don't understand how I'm getting smaller in my arms, not changing elsewhere, yet bigger around my waist?0 -
I should add to this that the TDEE calculator says my maintenance number is 2394. I'm probably around 1500/1800 currently.
Anyone else have digestive issues? I can't have dairy, I'm pretty sure nuts bother me... I basically eat very bland.
How do I go over 2394 to gain?
This doesn't add up if you have gained 6lbs in two months. Those basic numbers would more likely result in losing 8lbs in that time frame not getting significantly heavier.
How complete and accurate is your food logging?
To gain weight focus on your calorie balance (which your weight gain and your growing muffin top suggest you are already in a surplus) but to gain muscle you need to train effectively. Pick a proper routine or get professional advice rather than make it up yourself. Using dumbbells can be good but there's also loads of people getting nowhere because they don't know anything more than doing curls!
In the short term you aren't going to get more defined while gaining weight faster than you can build muscle, that needs to be a longer term goal.
Giving your stats, weight and age would give some context (you could be 70 and 5ft tall or 18 and 6ft tall.....).1 -
This doesn't add up if you have gained 6lbs in two months. Those basic numbers would more likely result in losing 8lbs in that time frame not getting significantly heavier.
How complete and accurate is your food logging?
I'm baffled as well.
Since last October, I stopped driving my car and ride my bicycle everywhere. I average between 4 to 20 miles about every other day.
I don't log my food. I pretty much eat from the same small selection every day because of my digestive issues, I don't stray too often. I have two dinners that I switch between. I'm very used to repetition.
To gain weight focus on your calorie balance (which your weight gain and your growing muffin top suggest you are already in a surplus) but to gain muscle you need to train effectively. Pick a proper routine or get professional advice rather than make it up yourself. Using dumbbells can be good but there's also loads of people getting nowhere because they don't know anything more than doing curls!
In the short term you aren't going to get more defined while gaining weight faster than you can build muscle, that needs to be a longer term goal.
I don't know how I could be in a surplus? It's confusing to me.
I could show you the routine I'm doing?
Giving your stats, weight and age would give some context (you could be 70 and 5ft tall or 18 and 6ft tall.....).
I'm 45, 5'10" and 144lbs.0 -
If you're maintenance is 2394 you need to be eating like 3000 calories to gain.
Find more calorie dense foods to eat. Avocados, pasta, fatter cuts of meat, etc.
This made me want to recalculate my intake. So I measured meals today.
Morning protein shake, lunch, and dinner totaled 1,453. Fruit/berries and a snack throughout the day added about 400 more.
So today, a typical day, was about 1,853.
Maybe I'm burning under that? Is the google fit app pretty accurate for calories burned?1 -
If you're maintenance is 2394 you need to be eating like 3000 calories to gain.
Find more calorie dense foods to eat. Avocados, pasta, fatter cuts of meat, etc.
This made me want to recalculate my intake. So I measured meals today.
Morning protein shake, lunch, and dinner totaled 1,453. Fruit/berries and a snack throughout the day added about 400 more.
So today, a typical day, was about 1,853.
Maybe I'm burning under that? Is the google fit app pretty accurate for calories burned?
According to your stats, your BMR is 1459. If you add in just daily movement and exercise, your likely around 1800 or more. So when you gained based on your what you're eating, it's likely mostly water. You're NOT eating enough to support any muscle gain.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition 5 -
If you gain 6lbs over the last 2 months. I would continue consuming the same caloric intake. I hazard your calories are higher than you think but It doesn't matter one bit what you think you are eating if you are gaining at that rate. I surely wouldn't eat much more at this point.
Not knowing your training history I'm not comfortable giving advice other than if you have the opportunity to train in a gym, I would go that route instead of DBs. If not than you will need to educate yourself more how to program your own training or possibly find a cookie cutter program that is slightly more volume than you are performing currently. Also It would be easier with DBs if you used auto regulation to dose yourself.4 -
If you want to gain muscle you need to have a suitable training program. While random youtube videos may work for a spell they’re likely not going to give you the long term results you’re looking for.
So what’s a good program for long term success? Good question...2 -
If you gain 6lbs over the last 2 months. I would continue consuming the same caloric intake. I hazard your calories are higher than you think but It doesn't matter one bit what you think you are eating if you are gaining at that rate. I surely wouldn't eat much more at this point.
Not knowing your training history I'm not comfortable giving advice other than if you have the opportunity to train in a gym, I would go that route instead of DBs. If not than you will need to educate yourself more how to program your own training or possibly find a cookie cutter program that is slightly more volume than you are performing currently. Also It would be easier with DBs if you used auto regulation to dose yourself.
Thanks. I have zero training history. Just started 4.5 months ago. I'd prefer to not go to the gym, honestly. I'm not looking to go to the higher end of the muscle spectrum, just something in the moderate area. I have next to nothing now, so anything is a step up.
I absolutely need to educate myself more. What resources do you suggest?
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If you want to gain muscle you need to have a suitable training program. While random youtube videos may work for a spell they’re likely not going to give you the long term results you’re looking for.
So what’s a good program for long term success? Good question...
What's a good program for long term success is a great question!! How do I find that answer...?1 -
If you want to gain muscle you need to have a suitable training program. While random youtube videos may work for a spell they’re likely not going to give you the long term results you’re looking for.
So what’s a good program for long term success? Good question...
What's a good program for long term success is a great question!! How do I find that answer...?
I’d start by looking at the “Most helpful posts” pinned post at the top of this forum then looking at the “Which program is best for me” post. It’s an extremely helpful resource with a few body weight and dumbbell routines.2 -
If you want to gain muscle you need to have a suitable training program. While random youtube videos may work for a spell they’re likely not going to give you the long term results you’re looking for.
So what’s a good program for long term success? Good question...
What's a good program for long term success is a great question!! How do I find that answer...?
I’d start by looking at the “Most helpful posts” pinned post at the top of this forum then looking at the “Which program is best for me” post. It’s an extremely helpful resource with a few body weight and dumbbell routines.
Thank you. I'll do that0 -
Pullups, Dips, Bench press,(push ups)- All of that! 3-4 sets to failure. (you don't need to join a gym for this) Everyday to every other day or a soreness subsides. This is not rocket science and you dont need a program, Just do a ton of those movements hard and to failure and EAT .....A lot- Breads, pasta, eggs, milk just about anything. You'll have to worry about getting cut later after you build the muscle. Note: a lot of cardio (your biking may offset"kill" your attempts to gain,.)0
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let me add, Military press, curls. to that list. Also be careful, how much muscle you add. later when you look like Arnold you may realize you would rather not be so muscle bound because your ability to do sports, and flexibilty will suffer.
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Barrelquest wrote: »Pullups, Dips, Bench press,(push ups)- All of that! 3-4 sets to failure. (you don't need to join a gym for this) Everyday to every other day or a soreness subsides. This is not rocket science and you dont need a program, Just do a ton of those movements hard and to failure and EAT .....A lot- Breads, pasta, eggs, milk just about anything. You'll have to worry about getting cut later after you build the muscle. Note: a lot of cardio (your biking may offset"kill" your attempts to gain,.)
Disagree with this advice. You would be much better with a proven muscle and strength building routine. Plenty on here and on google to be found.5 -
OP I’d read some stuff and self-educate.
Even moderate gains are hard to come by if ur programming is poor. I’d read Eric helms muscle and strength training and nutrition pyramids. There is some good stuff in there for beginner and intermediate body builders and power lifters.
If you want to go deeper then try Renaissance periodisation for material. Or stuff by Greg nuckols. Or layne Norton. Or barbell medicine.com.4 -
Fallacy. ANYONE who doesn't work on flexibility or ability in ANY SPORT will suffer. There are many many athletes, especially in NFL football, MMA and gymastics who are well muscled and have more flexibility and ability than many others at their own sport. I've seen bike riders who can't squat below parallel because their calves have no flexibility.Barrelquest wrote: »let me add, Military press, curls. to that list. Also be careful, how much muscle you add. later when you look like Arnold you may realize you would rather not be so muscle bound because your ability to do sports, and flexibilty will suffer.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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If you want to gain muscle you need to have a suitable training program. While random youtube videos may work for a spell they’re likely not going to give you the long term results you’re looking for.
So what’s a good program for long term success? Good question...
What's a good program for long term success is a great question!! How do I find that answer...?
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p12 -
Thanks for all the information, everyone.
Just in this above thread alone, there's a lot of varying information and it can get a bit overwhelming trying to figure it all out.
In the "best for you" post I'm gravitating towards the M&S routines. I feel good that I'm already doing a number of those individual sets already. Now I just have to hone them.0 -
Welcome to paralysis by analysis.Just in this above thread alone, there's a lot of varying information and it can get a bit overwhelming trying to figure it all out.
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I've gone through the best for you programs and I'm going to go with the M&S Dumbbell Only Home Full Body Workout. I have not been taking my current dumbbell routines to near failure each time, so I need to start doing that with the M&S routine.
I will add one more meal per day and not go directly to 3000 calories. I'll monitor it week to week and see how it goes.
And for the workouts, I'm going to increase reps when necessary instead of buying progressively heavier dumbbells.
I should say again my goal is not the upper end of the muscle scale, I want to land in the moderate section.
Any input or adjustments?
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Another way to increase intensity without reps increasing and potentially moving towards a cardio workout level - go slow.
You slow it down, increase Time Under Tension, and you may need to back off the reps actually.
https://youtu.be/h63JTsVdntw
Also pay attention to a workout being for strength or muscle gain (hypertrophy). Usually more volume for gain, so rep increase not too bad.
That video gives good compare - which body type - Jesse or Jeff?
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Another way to increase intensity without reps increasing and potentially moving towards a cardio workout level - go slow.
You slow it down, increase Time Under Tension, and you may need to back off the reps actually.
Also pay attention to a workout being for strength or muscle gain (hypertrophy). Usually more volume for gain, so rep increase not too bad.
This is great, thank you. Time Under Tension.That video gives good compare - which body type - Jesse or Jeff?
If you're asking me definitely closer to Jesse!0 -
If you are looking at a rep progression instead of weight increase have a read of the AllPro programme (it can be done with dumbbells) to give you guidance on progression and deloads.
Cheers, h.1 -
It’s definitely easy to get bogged down in the minutiae trying to figure out what’s optimal. IMO, consistency is the biggest key, this is what 6 years of lifting and giving a hoot about nutrition did for me.
I’m about 6 lbs heavier on the right but a whole lot leaner and stronger than when I started (18% to 11% BF if my metrics are valid).
Of course, just showing up isn’t everything and that might not look all that impressive for six years but I feel way healthier, stronger, and more comfortable in my own skin at 32 than ever before.1 -
It’s definitely easy to get bogged down in the minutiae trying to figure out what’s optimal. IMO, consistency is the biggest key, this is what 6 years of lifting and giving a hoot about nutrition did for me.
Of course, just showing up isn’t everything and that might not look all that impressive for six years but I feel way healthier, stronger, and more comfortable in my own skin at 32 than ever before.
That's very impressive progression! Are you working out in the gym or at home?0 -
It’s definitely easy to get bogged down in the minutiae trying to figure out what’s optimal. IMO, consistency is the biggest key, this is what 6 years of lifting and giving a hoot about nutrition did for me.
Of course, just showing up isn’t everything and that might not look all that impressive for six years but I feel way healthier, stronger, and more comfortable in my own skin at 32 than ever before.
That's very impressive progression! Are you working out in the gym or at home?
At home exclusively, though with a thoroughly outfitted home gym. I did a bunch of random p90x-type workouts with adjustable dumbbells and a cheap Amazon bench 2012-mid-2015. Bought my first barbell/plates July of ‘15 and got serious about adding muscle and strength (concurrent to first picture). I’m fortunate to have pretty adequate space and funds to allocate to whatever I really want/need equipment-wise.
Here’s a gif from a recent bench PR to give you and idea. Not pictured is an incline bench, pulley tower, dumbbells, treadmill, and rower.
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