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How to add more mass?
#1
Hello fellow nattys!


First of all I think this forum was a great idea, I already enjoyed reading some very interesting topics.
Now, short story about me. I used to be extremly skinny, I'm 24 now and I trained on and off with probably around almost 2 years seriously.
Never trained in a gym so I improvised with stuff I could make and some I had around the house.
I'm 5'10 and 67 kg (in the morning, otherwise I could hit 71), very lean. My progress measured lifts are: chin-ups 10 reps with 30 kg hanging from my waist, squats 10 reps with 90 kg, and dips with around 35 kg for 10 reps (I'm curious but I've got no idea how this translates to bench-press, heh), these being first sets when I was fresh, I did low reps but rarely so I don't remember that well but I did get to being able to do 1 and a half one arm chin-ups, "hip" one arm push-ups were easy, and pistols around 3 reps with 20 kg.
Now my biggest problem and probably why I halted my progress is that I didn't eat properly. I did try to overeat sometimes but I always felt horrible. It's probably because I tried to up my calories all of a sudden and didn't do slight increases over time.
So now my question, for my height and weight what would be a good amount of calories/protein to start with and how would you guys suggest to increase over time? 

Any feedback is apreciated!
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#2
jee that is pretty light.

I am 5ft 7" and 77kg

Weights are not bad....how much protein do you eat? Try for 120g+ per day....

How many cal's do you eat a day? Do much cardio?

for your height you should be 80kg+ perferably muscle. +13kg of muscle

How much body fat are you carrying now? Hopefully less than 10% so you simply have to focus on muscle
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#3
(12-23-2018, 10:04 PM)jimjohnson Wrote: jee that is pretty light.

I am 5ft 7" and 77kg

Weights are not bad....how much protein do you eat? Try for 120g+ per day....

How many cal's do you eat a day? Do much cardio?

for your height you should be 80kg+ perferably muscle. +13kg of muscle

How much body fat are you carrying now? Hopefully less than 10% so you simply have to focus on muscle

Right now since it's winter I don't do cardio apart from some short walks.
I'm very lean, though it's probably more than I can estimate, around 12 %. When I upped my calories I didn't think too much about protein, just tried to eat at least 2500(some days I would eat less) calories, I included powdered milk (it's cheaper and healthier than whey protein) since it's very calorically dense, easy to down and has lots of protein. Meat around 300 grams and the rest was bread, rice, legumes. Gotta say most of the time it was either meat or milk so I was mostly getting protein from cereals and legumes. Should I aim for more animal protein? If I tried 2gr/lb I'd have to eat about 500-600 grams of meat in a day. What's a good formula to estimate calories?
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#4
Since I'm 66-67 kg, getting to 73-74 kg would be magnificent. I'm just trying to find a solid way to make progress since if it's anything extreme  I will not be able to maintain in the long run. If anyone was in my shoes it would be nice to hear what they tried, what worked and what didn't.
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#5
I just eat healthy don't need count all the other stuff tbh . just find out how many calories you need then eat in surplus and under if you need to lose weight . and try lift heaver weights your try get stronger . there not much to do there no good exercise . I eat low to moderation carbs it seem like best one for me . meat fish ,fruit and veg . just go from your weight and add about 10 lbs your 15 then cut back down . i think people make it harder than it is . the gym is the most easiest thing you could do. you pick things up and down that is it .

I been lifting for 8 years now . 145lbs at 13% body fat . mabey if I get lucky ILL get to 150lbs at 10 % but even then . I think hit wall long long time ago . I just enjoy it now going to gym 2 times a week . for 4 weeks I been on deload and I have lost nothing at all .just bit flat than normal . I think after 3 years I agree with nattyornot its game over time to put your energy somewhere else.

I am 6ft 145lbs at 13 % body fat
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#6
(12-23-2018, 01:55 AM)Alex Wrote: Hello fellow nattys!


First of all I think this forum was a great idea, I already enjoyed reading some very interesting topics.
Now, short story about me. I used to be extremly skinny, I'm 24 now and I trained on and off with probably around almost 2 years seriously.
Never trained in a gym so I improvised with stuff I could make and some I had around the house.
I'm 5'10 and 67 kg (in the morning, otherwise I could hit 71), very lean. My progress measured lifts are: chin-ups 10 reps with 30 kg hanging from my waist, squats 10 reps with 90 kg, and dips with around 35 kg for 10 reps (I'm curious but I've got no idea how this translates to bench-press, heh), these being first sets when I was fresh, I did low reps but rarely so I don't remember that well but I did get to being able to do 1 and a half one arm chin-ups, "hip" one arm push-ups were easy, and pistols around 3 reps with 20 kg.
Now my biggest problem and probably why I halted my progress is that I didn't eat properly. I did try to overeat sometimes but I always felt horrible. It's probably because I tried to up my calories all of a sudden and didn't do slight increases over time.
So now my question, for my height and weight what would be a good amount of calories/protein to start with and how would you guys suggest to increase over time? 

Any feedback is apreciated!
Focus on strength first of all. If your strength is going up, you should grow assuming you didnt hit the natty limit. If it stagnates, up the food. Dont force feed, your body is telling you it doesnt like that. 

You will have to figure out the cals and protons yourself by measuring and tracking weight+ performance over time. People can throw different calculated numbers but that could be too little or too much for you.
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#7
(12-23-2018, 11:11 PM)Alex Wrote:
(12-23-2018, 10:04 PM)jimjohnson Wrote: jee that is pretty light.

I am 5ft 7" and 77kg

Weights are not bad....how much protein do you eat? Try for 120g+ per day....

How many cal's do you eat a day? Do much cardio?

for your height you should be 80kg+ perferably muscle. +13kg of muscle

How much body fat are you carrying now? Hopefully less than 10% so you simply have to focus on muscle

Right now since it's winter I don't do cardio apart from some short walks.
I'm very lean, though it's probably more than I can estimate, around 12 %. When I upped my calories I didn't think too much about protein, just tried to eat at least 2500(some days I would eat less) calories, I included powdered milk (it's cheaper and healthier than whey protein) since it's very calorically dense, easy to down and has lots of protein. Meat around 300 grams and the rest was bread, rice, legumes. Gotta say most of the time it was either meat or milk so I was mostly getting protein from cereals and legumes. Should I aim for more animal protein? If I tried 2gr/lb I'd have to eat about 500-600 grams of meat in a day. What's a good formula to estimate calories?

(12-24-2018, 07:46 AM)Brett Wrote:
(12-23-2018, 10:04 PM)jimjohnson Wrote: jee that is pretty light.

I am 5ft 7" and 77kg

Weights are not bad....how much protein do you eat? Try for 120g+ per day....

How many cal's do you eat a day? Do much cardio?

for your height you should be 80kg+ perferably muscle. +13kg of muscle

How much body fat are you carrying now? Hopefully less than 10% so you simply have to focus on muscle

I'm 6'1 at 80kg. Why should he be 80kg + if his frame and height aren't suited for it? What is this tnation or bodybuilding.com where the specialists tell everyone what weight they should be?

I agree. This isn't bodybuilding.com. Everyone is different. It's like saying 77kg at 5'7" is overweight as a natty.
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#8
Your bone thickness has an important effect on your size. Two men can be the same height, but the one with the thicker bones will weigh more by default as he has more "bone".
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#9
(12-26-2018, 06:55 AM)TruthSeeker Wrote: Your bone thickness has an important effect on your size. Two men can be the same height, but the one with the thicker bones will weigh more by default as he has more "bone".

I remember reading an article of yours where you also mentioned that men with bigger bone structure will also carry more muscle by default.
Still I'm thinking that in my case there's still some room for improvement from 66 to at least 72 kg while still fairly lean.
When I remember of my beginnings when I was afraid to not look like Kali Muscle I can't help but laugh.
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#10
true like my body might never reach 150lbs at 6ft
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