Please help

ilovevergildmc

I doubt anyone is gonna see this, but I am quite literally desperate at this point. I really want to gain muscle in places that'll make me look more like a guy - I'm transgender - but I have no idea where to start. For reference to anyone that wants to help me out, and 5'4.5 and fluctuate between 105-110 pounds. I really need tips on what areas to work and what to eat mostly, since I normally don't eat a lot throughout the day. I'm also not on testosterone or any other hormones because I'm under 18 (don't tell anyone…). I play tennis 5 hours a day Mon-Thurs as well, so I'd say I'm pretty active. Areas I would like to focus on would be my shoulders/arms, to get those more muscular and toned, my stomach area (as in abs and overall build, I dunno the term but I'd like to get rid of my hourglass figure), my back (I think it's called a v taper??), my thighs, just to get them thinner, and to make my chest look less like tits and more like pecs (I'm an a cup I think, if that's relevant), and calves. Mine are pretty small. So, like I said prior, my goal basically is just to gain muscle and have a more masculine build overall. Please help me out someone or I'm gonna end it!!!!!! (only half-joking hahahaha)

AnnPT77

Well, if you're under 18, you're not supposed to be here, according to the rules.

For anyone of any age, the routine for gaining muscle is to follow a good progressive strength training program, eat in a small calorie surplus, and get good overall nutrition (especially but not exclusively ample protein). Then, be patient: At your age, you have the best possible odds of muscle gain if you're doing those things, but even at the best of times, it's gradual.

Since (like me) you're genetically F (of around average height) and not on T, most sound sources would say that gaining around a pound a month of new muscle would be a good result. That implies that eating around 250 calories or so above weight-maintenance calories would be a reasonable starting point. If you see slight weight gain in the trend over a couple of menstrual cycles, that's good. If there's a losing trend over that kind of time period, eat more.

I'd strongly suggest starting with a full-body beginner program, maybe adding some accessory lifts for upper body. But don't think in terms of smaller legs, seriously: Even genetic M who skip leg day don't look great. Maybe give upper body a bit extra, but don't skip legs.

There's a thread here where other MFP people suggest strength programs they've found beneficial:

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

If you don't have access to a gym or weights available at home, that thread also includes some bodyweight exercises that require minimal or no equipment.

This one, about how to set up a program for yourself, is also good, and may help you figure out how to add some upper body accessories in a rational way:

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

I hope some of the more experienced lifters here will also come around and give you more specific advice. I can give you the generic outline as per above, but details of bodybuilding and strength training are not in my wheelhouse. To me, strength training is an adjunct to my sport, and a good thing for overall health. I'm not saying it's wrong to have different goals, just that I'm not the person who can best help you with nuance, even though I'd like to if I could.

Best wishes!

nossmf

Actually, I think @AnnPT77 covered it pretty well. You definitely want to do a full-body strength program, not only for appearance sake but also because it will benefit you for both of your goals, the stated (gain muscle…leg muscles release more growth hormone when worked than arms, which has the benefit of helping the arms as well) as well as unstated (stronger legs will help with a tennis game which must be important to you to dedicate 5 hours per day to it).

Choose a full-body routine three days per week, with a day rest between. (Rest from lifting…doing other things like tennis is ok.) Make sure you eat at least 0.7g of protein per pound of bodyweight (for your listed 105-110 you want at least 75 per day); more is ok, but trying to speed up the process by eating a ton more doesn't work.

ilovevergildmc

https://community.myfitnesspal.com/en/discussion/comment/48684999#Comment_48684999

Thanks a lot bro!!! I know I'm not supposed to be on here, but I'm kinda desperate. 😅THANK YOU THOUGH!!!1!