Hi there!
I’m 24, male.
165cm, x50kg, all cm, waist 82, hip 83, chest 70, shoulder 102, leg 44. Atm Image
I’m short, and currently underweight, so I need to gain weight to get back to a higher BMI. I hope at least 22.
I’d like to gain like this references: 1 but not like this 2.
As you can see in 2nd image, the shape to waist ratio is too much big, it would make a short person like me to look even shorter.
I like more in this photo for example 3
, which seems to have lower SHR and a larger waist.
Is that possible to increase waist with tailored excercise or just eating more? Would it be possible for me to be able to enlarge this part? Photo
Would it also be possible to thicken the part of the neck behind the head? Photo
Let me know if you need any other details!
I’m looking forward to improve!
Thanks
You’ll probably Never Ever have to worry about your shoulders being too wide and huge for your narrow waist.
And it’s 100% possible to thicken your waist through training. Maybe even without any special effort, just by doing the basic moves like squats and deadlifts. Or maybe it will take targeted work like weighted decline situps and side bends.
I don’t know for sure if you can make huge back of the neck gains. But if you’re talking about your traps, those can grow too.
Exactly. Having a narrow waist is such a huge genetic advantage for a physique.
Second, you don’t have to worry about this, that, or whatever muscle is going to look or grow like at this stage. You need to just gain some size and see what your body looks like in 10, 20, even 30lbs from now. Once you get there and learn the basics of training, including what type you respond to best, you will be at a stage to dial in your stats.
Also news flash, most people with big / wide shoulders are in fact big.
Sorry for another reply! I’d like to add other details.
My actual diet it’s 2200 kcal:
123,85g Fat
85,20g Protein
177,70g Carbs
Since I could have a some sort of intestinal malabsorption, and some of insulin resistance, I don’t eat any bad sugar.
Supplements:
Omega3
Vitamin D
Vitamin B
I do 3 workout per week.
I think I also need to master, stress/cortisol level and unload periods, to make sure I’m not going in contrast with my system
Thanks for your comment!
I’d love to do so! Also, as you guys noticed, I’d love to thicken my legs. Very thin right now.
Thanks you! I’d love to gain weight, but personally it’s really hard for me.
The first step it’s increasing my daily calories surplus of 200 kcal. It’s hard also for digestion, so I keep it low right now, until I could see sign of habit.
My goal is to have a bodyfat of 15%, not above 15%, not below 12%. Picture.
It’s my personal choice, but I don’t like veins and muscles to show to much! I really like fatty muscles
Are there any places to start?
Would it be possible to reach my goal in a home gym setup?
I could be getting the wrong impression, but I think you’re worrying about some fine tuning details a little early in your journey. You won’t accidentally get too big or too lean.
I see your calories, but what do you actually eat every day?
3 lifting days a week is great! What do those days consist of?
A home gym can be anything from milk jugs to The Rock’s personal premium club. How is yours set up?
I’d probably bump your calories up by more than 200, but let’s figure out how to do so without killing your stomach (since you mentioned digestion issues).
Eating more meat, milk and eggs are some of the best ways you can do this and stick to it.
Eat two eggs every morning. Maybe a glass of milk after each meal. Do this every day so it becomes habit.
This is on top of your existing meals.
In a few weeks if that doesn’t do what you want, add another egg or another glass of milk. The habit will already be there so all you have to do is adjust the quantity.
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As far as increasing the width of your waist and your shoulders, take a look at side presses and alternating overhead dumbbell presses. As you get stronger with those both your obliques and your shoulders will get stronger and larger.
Thank you all for the advice and for participating in the discussion.
Stomach problems are diagnosed by a professional, but thanks to the supplements I take, I feel great! I just have to not take refined sugars!
I just calculated my bodyfat, which is 7%!
As far as muscles are concerned, obviously I would like to make them all grow in a balanced way, but with the objective of enlarging the shoulders, having a strong and sculpted and broad abdomen, then big muscular and strong legs, and finally a wider neck for the head stability! The neck exercises are so important, since I went from 31cm to 34cm there has been a huge difference, I feel like my head is much more stable!
btw my waist size its 67, not 83! If you could edit
First, that’s likely in error. Mirror shows you likely much less than that. Second a calculation, tape, Dexa whatever matters little. It’s how you look and feel.
Again, you’re worried about things that don’t matter at this point in your journey.
It’s ok my friend. Seeking info is never a problem, but you need to put the pictures down and pick up some weights and a spoon. Idea… make a log on here of your transformation progress. Members love them. Also, you have a place to hold yourself accountable. Worrying about “what you could look like” is pointless.
I think space, budget, etc. are all going to be huge factors here.
You could go pretty far with squat stands and a bar + plates. I’d keep an eye on secondhand sites, especially for plates.
There’s some folks on here with incredible home gyms, so I don’t want to get too far out of my lane. If it were me, I’d probably do something like the following in order of priority:
Bar and plates (duh, gotta have them)
Pull-up bar (you can skip this if you go straight to the rack below)
Bands (they are just so versatile)
Rack (millions of options here)
Bench (adjustable is best, but if you can only get a flimsy one just get flat)
Most the time you can find deals that combine the above into packages and save you some money. Titan Fitness seems to be one of the best bang for your buck brands recently.
Tagging in @T3hPwnisher because he’s much more knowledgeable here than I am.
Exercise side: Which are the best, really best exercise who could help increase, pump:
adonis/apollo belt
flankpads
and reduce:
butt diameter/fat
Diet side: Very curious, but I am not gaining any weight. After one month of diet I’m still 50.0 kg.
I should be on a “surplus” caloric diet. What should I question myself on why I am not gaining weight?
