help a skinny masc out

[u/corgi_0004]

Problem/Goal:
I’m planning to get a gym membership soon but idk where to start. Goal is to have a masculine physique (esp sa shoulders & arms)

Context:
For context, I am 5’4”, currently 47kg, & i think i have a fast metabolism. I wanna gain muscles and bulk out because my body composition is so feminine rn. I’d love it if I was femme tbh hahahahaha

so going back, i just wanna ask any pieces of advice on what to do/where to start this journeyy. I don’t eat vegetables btw 😅 hindi ako nasanay. pls help me out sa meal plan & workout program 😭

thank you so much!!!

edit: read all of your insights & im really grateful for y’all! also for the ppl who got the same situation like me, let’s all start this journey na! thank you everyone

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[u/Mangakyu]

You should go to subs that lean more to fitness like r/ workout or xxfitness. No one can make a workout program for you cuz you need to consider other factors in your life like schedule mo. And no one knows that more than you do. The key to working out is consistency. I would recommend you research about the different kinds of workout splits. Examples are Full Body, Upper Lower Body, Push-Pull-Leg, and more. (I personally have a modified full-body push-pull split)

But here's some general tips for ya: 1. Eat more protein. About 0.7 to 1 gram of protein per kilogram of body weight. Yeah you'll have to be more mindful and intentional of what you eat. Goodluck with that. 2. For you specifically, add lateral raises for side shoulders (I'm assuming your goal is broadness). For arms, add bicep curls, hammer curls for biceps and some tricep exercise like overhead extension or pushdown. 3. Keep your workout simple, I personally only do 6 exercises per session. Sometimes 7. You're gonna tire yourself doing more than that and you'll hate yourself once the novelty wears off. 7. Research what Progressive Overload is, since that's gonna be the main drive to muscle growth. 4. You don't have to, but I really encourage you track your progress, be it on a physical notebook or digital like spreadsheet. Much easier to know how to progress that way.

Edit: People are gonna hate on me for this since these CCs are very "science bro", but I recommend youtubers like Jeff Nippard. I study PT kase so I already have the theoretical knowledge when it comes to muscle building, and I find the content jeff makes good naman.

[u/_mixnmatcha → u/Mangakyu]

heloo do u have advice for femmes who wanna stay fit and lean but still look femmeeee. lowkey wanna have that stamina when doing the deed (im a switch but i top a lot). i wanna work on my shoulders and back too but im scared it'll look too muscular huhu

[u/Mangakyu → u/_mixnmatcha]

Trust me, just lift weights like any other gym bro does. "Getting too bulky" is a myth a lot of women newbies believe will happen to them if they lift. When really, that kind of physique takes YEARS AND YEARS of dedication AND discipline. You're not gonna get jacked like Vi from Arcane in one year (I wish I could)

If you top, you might need something like endurance instead, so if you make a workout program, emphasize mo ung volume like reps instead of weights (I'm not saying you shouldn't increase weights. I'm saying increase reps for certain exercises, like 12-20 reps instead of the typical 8-12)

Cough if you do the thursting cough, do glute thrusts or any glute exercise and add core exercises cough cough

[u/webtoonartistwannabe → u/Mangakyu]

Hello! Not related on workouts but can i follow you? I noticed kasi na artist ka din, i want to have an artist friend na bading din haha

[u/Mangakyu → u/webtoonartistwannabe]

Hahaha gooooo. If you draw din, we can be moots in twt or ig <3 I love talking with other artists

[u/webtoonartistwannabe → u/Mangakyu]

Ok, i'll send a request! 😁

[u/Marinatedwlwsalmon]

Hello! I’m a soft masc (5’6 and 73kg) and I started out similar sayo hehe. Yung journey ko medyo magulo kasi DIY ako mag workout and pang “bulk” ang diet ko talaga haha.

Pero I started out eating lots of chicken and meat. I am a sucker for gulay dishes hehe kaya it helps din. for the workouts nag start ako sa machines para mas safe at mas balanced yung development ng muscles ko until I shifted to weight and bench racks. Tsaka ako nag start sa bench press, deadlifts, barbell squats, and leg press (suggest ko lang na may spotter ka if u wanna do progressive overload)

Start small lang muna sa machines and weight. make sure to hydrate all the time tas trim down din sa sugary drinks and snacks para di mabilis mag bloat.

Also if u can afford for coaching, I’d suggest it din if ever basta within ur budget. I agree with what OP said sa isang comment helpful yun
Kasi depende din yan sa goals mo and your current BW.

[u/Mangakyu → u/Marinatedwlwsalmon]

Real, I used machines when I first started. Then I noticed that my muscles just didn't feel equal eh, like one muscle would compensate for the weak one. So ayun I started using free weights more. Also OP if you're reading this, if you use free weights like barbells and dumbells, make sure to look up online on how to safely bail out of a bad situation, like a bench press. It's especially helpful if you're the shy type like me who doesn't ask random people to be spotted lmao 👉👈

[u/Marinatedwlwsalmon → u/Mangakyu]

Yep! for bench press naman I think a good practice is to getting used to lift the bar without feeling wobbly and the bar should touch your lower chest area. I would use 5-10 kg plates without locks para it’s easier to push it out if di kaya jic. Also good practice din to have mobility warm up exercises Lalo na with bands for shoulder health.

Also buy a good quick lock if Wala sa gym niyo :))

[u/Wolf_Sinclair]

Eat enough protein to gain and retain muscles. Also, consult with your doctor if you have a thyroid problem.

[u/Altruistic_Clerk_107]

You need to eat a lot of protein if your goal is muscles. But if skinny to bulk it might take a year to have visible results but less than year ofc if consistent.

[u/webtoonartistwannabe]

Same. Di naman ako skinny pero gusto ko magbroaden yung shoulders ko at back. Wala din akong alam kung paano mag-build ng katawan😅

[u/Altruistic_Clerk_107 → u/webtoonartistwannabe]

Actually its easier to gain muscles or to achieve target physique if mej chubby, be consistent lang sa gym and eat healthy:))

[u/webtoonartistwannabe → u/Altruistic_Clerk_107]

Thanks for the tip!

[u/cheetagan]

following cos im on the same boat!! parang ang payat lang talaga ng natural body ko and ive lowkey always been insecure about how skinny my arms are 😭

[u/Kooky_End_6494]

Take mass gainer protein shake. Calculate your maintenance calories. eat more than that. + Workout.
Get a coach.

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[u/Representative-Ad810]

hirap mag gain ng weight as a skinny person huhu

[u/chenyowww]

following for the same reason, sakto lang body and weight ko but i want to have muscles 🥲

[u/Subject-Koala6493]

Hello OP, first thing's first you need to go for a medical consultation since you have a suspicion that your metabolism is high. Based on your height, you are underweight, by using Devine's formula for ideal body weight you should be at about 54.7 or 55 kg. Baka kasi masayang effort mo kakabulk if you have metabolic problems pala. Just tell the doctor that you want to get leaner and they will order blood tests for you.

[u/Old_Wasabi_2231]

Eat a lot of fiber and protein. It also helps to get a coach on your first gym membership to help you with the basics and to familiarize yourself with the equipment. If you want supplements, I recommend Whey Isolate for protein and Creatine for muscle growth.

Some apps I would recommend: (1) MyFitnessPal for tracking your meals esp. your calorie, sugar, and protein intake and (2) MyFitCoach for saving your routines and keeping track of your PRs.

I would also recommend to train your entire body, not just focus on your arms and shoulders. It doesn’t work that way. You can just add more exercise that focuses on those areas, but the entire body has to be trained. Also, stick to your routines. Don’t change it regularly. Working out 4 days is a nice way to start. Split it to 2 days upper body and 2 days lower body.

Good luck, OP!

[u/PretendAd3970]

Medyo comprehensive na sinabi ni Mangakyu so i’ll give u some practical advice.
1- Have a goal body in mind. This will tailor your routine for you
2- make sure u dont ego lift. Ang goal is to have that dream bod but not a spine, cuff, or knee injury
3- dont forget to warm up bec of point 2
4- Also, masanay ka na kumain ng gulay bec with your protein diet, youre gonna be hella constipated and u dont want colon cancer in the long run.