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Hot!How can I gain visible muscle?

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SliceAndDice_
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2017/11/21 18:22:17 (permalink)
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How can I gain visible muscle?

Hello, I'm currently 17 as of 15th October 2017 (Now 21st November 2017) and I want to gain visible muscle. However, I'm around 6 foot 1'/2' and weigh 140 lbs. I look very skinny and quite bony (I can fit my fingers around my wrist and have a lot of room)
 
My story to help:
 
I've been going to the gym since August but never took it seriously (never weighed myself and never ate great) I would eat cereal for breakfast, a sandwich at lunch and a decent meal at dinner, not much at all. As of Monday 20/11/17 I've been eating 4 scrambled eggs, 2 pieces of PB toast and 1 pint of milk for breakfast, for lunch I'm having tuna/chicknen pasta with sweetcorn, mayo and saladcream. And for dinner whatever my mum is making.
 
I'm just wondering if I'm eating all of this I'll put on weight? and how can I then put on muscle that is visible? such as bigger biceps.
 
Thanks.
#1

17 Replies Related Threads

    Carbfiend
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    Re: How can I gain visible muscle? 2017/11/21 19:34:51 (permalink)
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    God, so young and naive. I miss those days.

    You need to workout your macros based on your particular stats using a calculator which you can easily find online, which will give you the calorie brackets you should be eating based on your age, height, weight, level of physical activity etc, so you’re eating sufficiently to put on mass but not just get fat

    Also, if you’re training sufficiently you’ll help regulate most of the weight you gain so it’s muscle mass not just fat

    Extra cardio helps if you’re worried about eating too much

    https://www.bodybuilding.com/fun/macronutcal.htm

    There you go put your particulars into there and that’s a good start, specify your goal is muscle mass etc

    You need to be eating sufficiently to put on mass, slimmer people tend to respond well to higher carb plans also, and ideally eating 1-1.5g protein per lb you weigh daily

    As someone who has always been on the larger side I had to slim down, took me ages to process the fact you need to EAT sufficiently to put on muscle mass, regardless of how spot on your workout, supplements etc or whatever else are

    Compound lifts are a good place to start if you wanna put on mass, if you want bigger biceps - bicep isolated movements obviously

    Maybe start supplementing creatine? I used it as a teen before running other things and the first time I used it I felt like I was on steroids because I was so not used to the quick size increase, pretty safe supp

    Gains will come fast regardless if you stick to it, the progress you make when you first start out is always a great feeling
    #2
    SliceAndDice_
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    Re: How can I gain visible muscle? 2017/11/21 21:49:13 (permalink)
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    Carbfiend
    God, so young and naive. I miss those days.

    You need to workout your macros based on your particular stats using a calculator which you can easily find online, which will give you the calorie brackets you should be eating based on your age, height, weight, level of physical activity etc, so you’re eating sufficiently to put on mass but not just get fat

    Also, if you’re training sufficiently you’ll help regulate most of the weight you gain so it’s muscle mass not just fat

    Extra cardio helps if you’re worried about eating too much

    https://www.bodybuilding.com/fun/macronutcal.htm

    There you go put your particulars into there and that’s a good start, specify your goal is muscle mass etc

    You need to be eating sufficiently to put on mass, slimmer people tend to respond well to higher carb plans also, and ideally eating 1-1.5g protein per lb you weigh daily

    As someone who has always been on the larger side I had to slim down, took me ages to process the fact you need to EAT sufficiently to put on muscle mass, regardless of how spot on your workout, supplements etc or whatever else are

    Compound lifts are a good place to start if you wanna put on mass, if you want bigger biceps - bicep isolated movements obviously

    Maybe start supplementing creatine? I used it as a teen before running other things and the first time I used it I felt like I was on steroids because I was so not used to the quick size increase, pretty safe supp

    Gains will come fast regardless if you stick to it, the progress you make when you first start out is always a great feeling



    Haha, yeah, there are advantages and disadvantages to being young ;p
     
    I didn't know a lot about what you just said but now I do know a lot more. I took a look on the website and it shows I should be eating 2728 calories for Muscle gains. However, I feel as if what I'm eating right now still isn't enough to equal that, I've been looking online and found an app that will calculate all the macros for each individual meal so I will start doing that. And as for supplementing, I bough a small bag of Pure Whey and I'm not sure if that's what I want to put on weight and muscle.
     
    I'll take a look at the supplements you recommend, I'll definitely start doing compound lifts and hopefully find a good program for someone like me (I've just been testing out lots of programs until I find the perfect one)
     
    Do you have any recommendations of high calorie meals that are easy to make and can be prepared in advanced?
     
    Thanks for the help, I appreciate it.
    #3
    H0M3R_j4y
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    Re: How can I gain visible muscle? 2017/11/22 08:21:01 (permalink)
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    There is no perfect program, you need to choose one and stick to it, don't keep changing programs. Stronglifts 5x5 is a great program however for starting out on. Try that for 6months at least. Guaranteed results with a good diet.
     
    Whey protein is fine, add some oats (the fine ones mix better) to your shakes for more calories.
     
    I cook a big pot of chili or curry every week, seperate it into tubs, and freeze it. I also do a big batch of rice, and seperate and freeze that too. I take one of each out the freezer every day for work. Plenty more ideas in the recipe section or on google.
     

     
    1RM's @ BW 90kg:
    Squat - 160kg / Bench - 115kg / Deadlift - 210kg / Strict OHP - 77.5kg
     
    Instagram - h0m3r_j4y
    #4
    SliceAndDice_
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    Re: How can I gain visible muscle? 2017/11/22 10:48:32 (permalink)
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    H0M3R_j4y
    There is no perfect program, you need to choose one and stick to it, don't keep changing programs. Stronglifts 5x5 is a great program however for starting out on. Try that for 6months at least. Guaranteed results with a good diet.
     
    Whey protein is fine, add some oats (the fine ones mix better) to your shakes for more calories.
     
    I cook a big pot of chili or curry every week, seperate it into tubs, and freeze it. I also do a big batch of rice, and seperate and freeze that too. I take one of each out the freezer every day for work. Plenty more ideas in the recipe section or on google.
     




    Awesome, I've heard about the 5x5 but never looked into it, and I'm hearing it's very good so I'll try it out. And I'm really just looking for different high calorie breakfast meals as I'm currently having 4 scrambled eggs, 2 pieces of toast with peanut butter and 360ml of whole milk which is just over 1000 calories. But I'm already getting quite bored of having scrambled eggs every days, I'll take a look online for some more.
     
    Thanks for the help.
    #5
    H0M3R_j4y
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    Re: How can I gain visible muscle? 2017/11/22 10:59:56 (permalink)
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    You'll have to get used to eating the same meals most days! A big bowl of porridge with fruit is always a good first meal, followed by a protein shake. I dont think I could ever get bored of eggs though, love em.

     
    1RM's @ BW 90kg:
    Squat - 160kg / Bench - 115kg / Deadlift - 210kg / Strict OHP - 77.5kg
     
    Instagram - h0m3r_j4y
    #6
    SliceAndDice_
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    Re: How can I gain visible muscle? 2017/11/22 11:20:28 (permalink)
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    H0M3R_j4y
    You'll have to get used to eating the same meals most days! A big bowl of porridge with fruit is always a good first meal, followed by a protein shake. I dont think I could ever get bored of eggs though, love em.


    I like the idea of oats/porridge with fruit more. And I've been looking online and it says the best way to gain muscle is compound lifts such as deadlifts, but is it still possible to gain muscle by focusing one area? such as going to the gym one days, doing bicep curls, hammer curls, barbell curl, etc?
    #7
    commando
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    Re: How can I gain visible muscle? 2017/11/22 11:21:54 (permalink)
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    if you are as skinny as you say you are then i would just eat like fck and train hard, gains will come. If you feel you are putting on too much fat then adjust calories. i wouldn't worry about a little bit of fat tho. your breakfast sounds good to me. I disagree that you need to get used to eating the same things, if you are bored of a meal then change it.
     
    you could have a bowl of oats, chuck your peanut butter in with it and have a protein shake with some fruit, thats a totally different breakfast right there. 
     
    5x5 is a great program to start off on, the app is great to track your workouts.
    #8
    commando
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    Re: How can I gain visible muscle? 2017/11/22 11:25:11 (permalink)
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    SliceAndDice_
    H0M3R_j4y
    You'll have to get used to eating the same meals most days! A big bowl of porridge with fruit is always a good first meal, followed by a protein shake. I dont think I could ever get bored of eggs though, love em.


    I like the idea of oats/porridge with fruit more. And I've been looking online and it says the best way to gain muscle is compound lifts such as deadlifts, but is it still possible to gain muscle by focusing one area? such as going to the gym one days, doing bicep curls, hammer curls, barbell curl, etc?




    if i was you i would stick to your compound stuff and chuck in some isolation stuff like curls after for a few lighter sets. in my opinion when i see people go to the gym to just go a few bicep curls and sit ups its a complete waste of time, just my opinion of course.
     
    don't forget cardio, try do 2-3 sessions a week.
    #9
    H0M3R_j4y
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    Re: How can I gain visible muscle? 2017/11/22 11:33:14 (permalink)
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    SliceAndDice_
     
    I've been looking online and it says the best way to gain muscle is compound lifts such as deadlifts, but is it still possible to gain muscle by focusing one area? such as going to the gym one days, doing bicep curls, hammer curls, barbell curl, etc?




    Yes its definitely possible, but its better and more effective to train with mainly compound movements as with them you are hitting multiple muscle groups in one exercise, however you can still use isolation exercises to focus on one area as assistance.
     
    commando
    I disagree that you need to get used to eating the same things, if you are bored of a meal then change it.
     



    I agree with you here, just saying it is sometimes easier to get used to eating the same things. Mix it up as much you can if you can.
     

     
    1RM's @ BW 90kg:
    Squat - 160kg / Bench - 115kg / Deadlift - 210kg / Strict OHP - 77.5kg
     
    Instagram - h0m3r_j4y
    #10
    InfectedSquirrel
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    Re: How can I gain visible muscle? 2017/11/22 12:31:06 (permalink)
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    For some one like yourself, you can get away with a lot being a beginner lifter. You could maybe buy a mass gainer... Mass Gainers provide around 1000 Calories and are very useful if you struggle to get food and protein in (I recommend Optimum Nutrition Serious Mass). I've never bothered with macro counting myself as I think it's not necessary to be so anus about your food intake, especially if you are not a competitive bodybuilder. Eat clean'ish and be intense with your workouts. I would also keep your workouts to where you can do about 10 / 12 reps and 3 sets on given exercises. You will easily see gains. 
    post edited by InfectedSquirrel - 2017/11/22 12:33:04
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    SliceAndDice_
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    Re: How can I gain visible muscle? 2017/11/22 14:18:02 (permalink)
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    commando
    if you are as skinny as you say you are then i would just eat like fck and train hard, gains will come. If you feel you are putting on too much fat then adjust calories. i wouldn't worry about a little bit of fat tho. your breakfast sounds good to me. I disagree that you need to get used to eating the same things, if you are bored of a meal then change it.
     
    you could have a bowl of oats, chuck your peanut butter in with it and have a protein shake with some fruit, thats a totally different breakfast right there. 
     
    5x5 is a great program to start off on, the app is great to track your workouts.




    By eating a **** ton, do you mean good food, like I'm eating now, or just complete junk? I've only bee eating a lot of cals since Monday but it's already becoming easier, I'm just worried that I may not even put on weight
    #12
    SliceAndDice_
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    Re: How can I gain visible muscle? 2017/11/22 14:20:01 (permalink)
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    InfectedSquirrel
    For some one like yourself, you can get away with a lot being a beginner lifter. You could maybe buy a mass gainer... Mass Gainers provide around 1000 Calories and are very useful if you struggle to get food and protein in (I recommend Optimum Nutrition Serious Mass). I've never bothered with macro counting myself as I think it's not necessary to be so anus about your food intake, especially if you are not a competitive bodybuilder. Eat clean'ish and be intense with your workouts. I would also keep your workouts to where you can do about 10 / 12 reps and 3 sets on given exercises. You will easily see gains. 


    Yeah I was looking at mass gainers today and they seem really good with lots of cals, Any specific ones you would recommend? 
    #13
    SliceAndDice_
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    Re: How can I gain visible muscle? 2017/11/22 14:22:42 (permalink)
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    commando
    SliceAndDice_
    H0M3R_j4y
    You'll have to get used to eating the same meals most days! A big bowl of porridge with fruit is always a good first meal, followed by a protein shake. I dont think I could ever get bored of eggs though, love em.


    I like the idea of oats/porridge with fruit more. And I've been looking online and it says the best way to gain muscle is compound lifts such as deadlifts, but is it still possible to gain muscle by focusing one area? such as going to the gym one days, doing bicep curls, hammer curls, barbell curl, etc?




    if i was you i would stick to your compound stuff and chuck in some isolation stuff like curls after for a few lighter sets. in my opinion when i see people go to the gym to just go a few bicep curls and sit ups its a complete waste of time, just my opinion of course.
     
    don't forget cardio, try do 2-3 sessions a week.


    I'll for sure start doing compounds from when I next go to the gym but I just think to myself I can't gain muscle because I'm skinny (I can fit my hands around my wrist and they're quite bony) I'm not sure if eating more will make my wrists perk up more so they're not so skinny and bony though.
    #14
    InfectedSquirrel
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    Re: How can I gain visible muscle? 2017/11/22 15:03:43 (permalink)
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    SliceAndDice_
    InfectedSquirrel
    For some one like yourself, you can get away with a lot being a beginner lifter. You could maybe buy a mass gainer... Mass Gainers provide around 1000 Calories and are very useful if you struggle to get food and protein in (I recommend Optimum Nutrition Serious Mass). I've never bothered with macro counting myself as I think it's not necessary to be so anus about your food intake, especially if you are not a competitive bodybuilder. Eat clean'ish and be intense with your workouts. I would also keep your workouts to where you can do about 10 / 12 reps and 3 sets on given exercises. You will easily see gains. 


    Yeah I was looking at mass gainers today and they seem really good with lots of cals, Any specific ones you would recommend? 




     
    Optimum Nutrition Serious Mass... Look it up. Remember, it's all about dedication and the gains and results will follow. 
    post edited by InfectedSquirrel - 2017/11/22 15:05:39
    #15
    SliceAndDice_
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    Re: How can I gain visible muscle? 2017/11/22 15:27:13 (permalink)
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    InfectedSquirrel
    SliceAndDice_
    InfectedSquirrel
    For some one like yourself, you can get away with a lot being a beginner lifter. You could maybe buy a mass gainer... Mass Gainers provide around 1000 Calories and are very useful if you struggle to get food and protein in (I recommend Optimum Nutrition Serious Mass). I've never bothered with macro counting myself as I think it's not necessary to be so anus about your food intake, especially if you are not a competitive bodybuilder. Eat clean'ish and be intense with your workouts. I would also keep your workouts to where you can do about 10 / 12 reps and 3 sets on given exercises. You will easily see gains. 


    Yeah I was looking at mass gainers today and they seem really good with lots of cals, Any specific ones you would recommend? 




     
    Optimum Nutrition Serious Mass... Look it up. Remember, it's all about dedication and the gains and results will follow. 




    Awesome I'll take a look. And as for dedication I am dedicated but the gym I go to can get very busy, such as today when I look before I go there's a live tracker and it showed "Busier than usual" When I got there I wasn't feeling the best and it was very busy, so I'm probably going to try fit in sessions at like 6am so I can get everything done.
    #16
    aerozip
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    Re: How can I gain visible muscle? 2018/03/18 17:48:34 (permalink)
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    Not complicated to do what i suggest:

    Quit the gym buy two 10kg dumbbell and a door attach pullup bar try to do 20 curls and 20 pullups total per day then increase reps and exercise till you enjoy it, throw in some dumbell press, and other exercise from internet searches
    #17
    john_waston
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    Re: How can I gain visible muscle? 2018/07/26 12:41:20 (permalink)
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    with the help of an experienced person, establish a nutritional plan, choose exercises and you can buy a protein supplement. For sure to have visible muscles you must be able to do it and without weight training and proper diet it will not work
    #18
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