What is the best way to get toner and build muscle as someone who is very slim.

noahcarvalhoamorim9932

I have a very think body. I use to weigh 124lb but now I am 145lb. I have very little fat on my body and would say most of my weight comes from my muscular legs. I want to build my upper body chest,shoulders and back while not gaining fat. How would I do that? Any help would be appreciated.

AnnPT77

As generalities: Get overall good nutrition (especially but not exclusively ample high-quality protein), and consistently follow a well-designed progressive lifting program with upper-body (and other) compound exercises (with free weights if feasible).

This link has a science-based calculator that could help you with getting a reasonable protein needs estimate:

https://examine.com/guides/protein-intake/

(I'm not an employee of that site, nor do I get any form of compensation for linking it. I just like their site's useful content.

If you'd like to stay weight stable at 145, eat at approximately maintenance calories. (You don't say how tall you are so it's hard to assess what a weight of 145 implies.) You also don't say anything about age or other relevant demographic details, other than that your MFP profile says you're male. Even under the best circumstances, muscle mass gain tends to be a slow process, requiring patience. There is a genetic aspect that's evident only with personal experience, but there's a tendency for gains to be slower the older a person is.

If you'd like to somewhat increase the pace of muscle mass gain, eating in a small calorie surplus (a bit more than maintenance calories) could do that, but could also increase the chance of gaining a small amount of fat that would need to be lost later, somehow. Something like 250 calories over maintenance (half a pound weight gain per week, some of that muscle) could be helpful.

Others have more complete knowledge and experience than I do when it comes to getting specific about exercise choices, frequency, recovery, etc., so I won't pretend to give you advice about that. I hope some of the more knowledgeable/experienced people see your thread and off that kind of advice. I think most would agree with the generalities I suggested above, though. Me, I'm just a li'l ol' lady with some coaching credentials in my sport, not a weight training expert.

Best wishes!

Unknown

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