Trans guy needs tips

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mikahbeaumont
mikahbeaumont Posts: 1 Member
in Introduce Yourself

hey I'm a trans guy that's been on hrt for 6 months now I would love any tips to gain more muscle and fat and fill my body out to look more masc!!

(pls dont reply if you're gonna be negative)

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  • abdelhamidsara53
    abdelhamidsara53 Posts: 1 Member

    hi everybody I am Sara my weight is 65kg I wanna be 52kg any tips

  • AnnPT77
    AnnPT77 Posts: 37,059 Member
    https://community.myfitnesspal.com/en/discussion/10940640/trans-guy-needs-tips

    Gaining more muscle and fat is about eating more calories than you burn, getting ample protein (in a context of overall good nutrition), and faithfully following a good progressive strength training program.

    Your goal of looking more masc, and pretty much anyone's goal of looking better at higher weight, is going to be improved if you keep the fat gain relatively small, and try to gain mostly muscle. Think in terms of trying to eat maybe 250 to at most 500 calories daily above weight-maintenance calories.

    A rule of thumb for protein is to eat at least 0.8-1 gram of protein per pound of goal body weight. If you want a more specific research-based estimate, use the protein "calculator" on this page:

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

    If you don't have a good strength program, the ideal thing would be to work with a well-credentialed personal trainer who can assess where you are now, and help you develop a training plan to achieve your goals, plus teach you proper form to avoid injuries. If that's out of reach, here are some threads on MFP that may help you with a program:

    https://community.myfitnesspal.com/en/discussion/10920257/how-to-set-up-a-weightlifting-routine

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

    Best wishes for success!

  • AnnPT77
    AnnPT77 Posts: 37,059 Member
    https://community.myfitnesspal.com/en/discussion/comment/48643027#Comment_48643027

    Hi, Sara -

    You'd probably get more and better advice by starting your own thread, rather than piggybacking on a thread by someone with completely different goals.

    To lose weight, the best route is to get a calorie goal for a sensibly moderate weight loss rate, then work on staying full and happy averaging around that many calories. Since you don't have a huge bunch of weight to lose, but rather 23 kg, I'd suggest half a kg per week as a reasonable target for maybe the first 10 kg or so, then slow it down to a quarter kg for the rest. Fast weight loss is harder to stick with, and increases health risk.

    On top of that, the extreme tactics required for fast loss don't usually help us build the habits we need to stay at a healthy weight after loss. Most people find staying at a good weight harder than getting to that weight in the first place.

    My main tip will always be to prefer an easier plan over a faster plan. I'm saying that from the perspective of having lost around 23 kg myself over 9 years ago, and having stayed at a healthy weight since, after about 30 pre-loss years of overweight/obesity.

    Wishing you success, too!

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