Skinny Guy's dream of being muscular.

First, welcome!

There are a handful of people here who are serious about working out. I'm sure they will chime in and offer some help. But to start with, why not post your age, height/weight, typical weekly diet, what you've been doing prior to this to build muscle, and what your goals are?

 

So some general nutrition advice without broscience, and advice that applies across multiple kinds of diets: eat whole foods, especially leafy greens, whole grains in limited amounts, and healthy proteins. You probably will need to bump up your calorie intake. Don't be afraid of fat, either; there are lots of higher-calorie, nutritious foods that also contain healthy fats, like avocados. Eggs are an extremely cheap source of protein relative to meat.

You also shouldn't buy into advice that tells you to follow one calorie count. You need to figure out what works for your energy expenditure and lifestyle; these are dramatically different between people. Consider using an app like MyFitnessPal. You can adjust the macros in the app as needed; I've used it in the past to track for keto without issue. Here's a tool I've also used to figure out macros in the past: IIFYM Calculator

As for lifting weights, we have some guys around here that know more than I do, so I'll defer to them.

 

I'd take a look at the fiber content in the crackers. If you're going to eat crackers, make sure they're worth it!

 

Paging @cayvmann. @Baraka_Guru, I'm sure you have something to say about fitness.

 

In this case, it would be a combination of nutrition and fitness that may seem counter to mainstream advice/tips. The reason is because what works well for @cayvmann (benching cars yet, bro?) won't necessarily work well for me ("hardgainer").

@Jakey98:

At 5'5" and 110 pounds, you don't have a lot to work with. Don't take this the wrong way.

A couple of things:

1. You're still young and growing. People can keep growing well into their mid-twenties.
2. Contrary to what you may read, see, hear, think, etc., most men aren't nearly as genetically gifted as the men who grace the cover of men's fitness magazines. Most of those men are either mesomorphs or a combination of endomorph/mesomorph or ectomorph/mesomorph. (Look these up if you aren't familiar.)

Fret not. You can still build muscle. Just realize that the typical content you'll find in Iron Man Magazine et al. might mislead you. What works for these men works because they build muscle easier than the rest of us. Don't get me wrong. It's not easy. Just easier.

These "genetically gifted" guys can hit the gym four or five days a week, do split routines, eat a bunch of rice and chicken breasts, down protein shakes, and consume their "stacks," and the muscle will come. Just do the work, do the nutrition, and bam, there you go.

Wouldn't that be nice? Take it from me: It's a tough act to follow when you don't have the genes. I've been there. I've followed the "conventional wisdom," but the muscle-building didn't come fast, and it didn't come as much as I wanted.

So I did more research. Without getting into an epic post, I'll just point you to a concept you may or may not have looked at yet. With your build, there's a good chance you're a "hardgainer." As indicated, I'm one myself. You may have genes that makes it really difficult for you to put on a lot of muscle, or any other weight for that matter. If true, it will be a challenge.

There are a bunch of resources online for hardgainers, but I'll summarize the key concepts that I know work from experience:

1. Focus on big compound movements, ditch the isolation exercises.
2. Eat, eat, eat!
3. Err on the side of rest.

1.
Bicep curls, tricep extensions, etc. Ditch them. If you're lifting as you should be, trust me, you're arms are going to get the work they need. Focus instead on these main areas: chest, back, legs, shoulders. That's it. For example, a routine may include these exercises:

• Bench press
• Shoulder press
• Bent-over rows
• Squats and/or deadlifts (these are key!)

I know you're working with dumbbells and barbells. I've done a lot of home programs myself. It's doable, especially if you have a bench.

Now, this next bit is counter to commonly accepted "lifting lore": Don't overdo it. You don't need to have "chest day," where you do 8 different chest exercises, and then have a shoulder day, a back day, and leg day, where you do 8 more exercises each. That's for the genetically gifted who can benefit from that. As a hardgainer, you're going to benefit from "abbreviated" programs that focus on heavy lifting.

The bulleted list just above? Do that two or three times a week. Do two or three sets per exercise, no more than ten reps (aim for six to eight). The weight should be heavy enough that your final set has you getting close to "muscular failure." In other words: Lift heavy. Lift focussed. Your workouts should be no more than a few exercises, tops. Focus on the big ones.

2.
You're gonna need calories—lots of calories. With your build, there's a good chance you have a ridiculous metabolism. I've had one my whole life. I'm starting to push forty, and I can still eat like shit and not have weight issues. It's a mixed blessing though, because this makes it hard to build muscle because building muscle requires gaining weight. It's you vs. your metabolism.

I'm not going to lie. Eating enough can be the most difficult part of this. I got out of the weightlifting thing partly because I got tired of being so hungry all the time. (I do martial arts now.) But if you like cooking/eating, then you might enjoy it. Listen to your body in terms of how much to eat. But in my case, I was somewhere between 4,500 and 5,000 calories a day at my peak. I had to eat four or five times a day to get there. I like the 40/30/30 ratio (calories: carbs/protein/fat), but find what works for you. Don't be afraid of complex carbs and healthy fat. You're going to need them to fuel your muscle recovery. For a hardgainer, that's going to cost a lot of calories.

If you're hungry, eat. Simple. To gain weight, you need to have a caloric surplus day to day. Make it happen or you won't grow.

3.
Err on the side of rest. Seriously. Overdoing it can be detrimental to hardgainers. The genetically gifted can put in five or six hours a week at the gym, and have great gains. Hardgainers? That would be pointless because you'd just burn off all your gains from all the caloric expenditures. Less is more.

Stick to two or three workouts a week. Full body workouts, no more than an hour. More than an hour, and you'll hit the "red zone," where you risk losing more than you gain. (Aim for 45 minutes even.)

As for rest? When in doubt, rest. Hardgainers benefit from recovery. Have at least one day in between workouts. If you don't feel more than 80% recovered, consider waiting a day or more. Bear in mind that your muscles can take anywhere from a week to ten days to fully recover. You don't need to wait that long, but it's a good thing to keep that in mind when scheduling workouts. As a hardgainer, you want to let your muscles repair and grow before taxing them again.

Remember, you don't have the genes for perpetual growth. It's more about phases: lift, rest, repeat. The genetically gifted can lift, lift, lift, rest, lift, lift, rest, repeat, but many of us aren't so lucky.

Okay, this post was a bit more epic than I wanted, but I wanted to give you the basics of what I've learned. The key is to experiment. I mean, you could try an Iron Man workout program, but you may be disappointed (and discouraged). But failure is often a teacher. I simply wanted to give you a perspective that might not be that easy to find.

Anyway, I'll end here (for now). Let me know if you have any questions or want to discuss certain aspects or specifics.

 

Well, as men grow...they first gain in height until about 18 or so.
Then they gain in bulk and width until about 28.

I was as skinny as you when I was 18. Both genetics and weight-training helped...my family is naturally larger when they get older.

It's about training all-round, with a good balance...but there are certain positions that will emphasize the "classic" look that many desire from the mags, the body-builder routine.
You can go for the weight-lifter look...which I believe @cayvman does...but this is about mass and lifting heavier weights as a goal. (pro football players go for this)

Or you can go for a sleeker look that many athletes go for, since they're into endurance and quick strength.
It depends on your goal.

Heavier weights, lower reps, longer rest inbetween sets/reps tends to emphasize mass and power
Lighter weights, higher reps, quick breaks tend to emphasize a sleeker look and endurance.

And it takes time...it doesn't happen overnight.
And I wouldn't recommend supplements...they usually are a scam, unbalance the health...and are costly.
Actually, the weight you're gaining is likely more from your efforts and overall eating than the protein.
You'll find you'll start truly gaining in your early 20's and on.

I agree with @Baraka_Guru - make sure you rest, don't overdo it.
If you feel sick, stop.

And lastly, you'll find you have both strengths and weaker muscles...some which you'll have an advantage, some you will have to work harder at.
You don't know this until you attempt a variety...compare/contrast.
This doesn't mean it is right or wrong...it just is how your body is. Work within that.

Me, I started with classic bench...swimming and martial arts...when I was your age.
Then as I got older...I started playing Basketball, Football and training at the gym with the pros.
Later, back to Martial Arts...and yoga...with a bit of lifting, more cardio, biking (emphasizing heart & health...not bulk/size...I already had that)
And I'm smaller now than I was back in my later 30's (well, my build is smaller...my weight is another matter) - then it was 6.2, 240 lbs...like a QB

I will say this, when lifting...make sure your posture/position is correct.
Don't yank or jerk...smooth controlled movements...full range.
Take your time, don't overlift. Don't try to compete...you'll get there.
Do things by muscle sets...core/abs, upper torso, tri's, bi's, legs, back, shoulders, etc. Not whole "days" but perhaps two/three that focus on a group.
Watch others, politely ask for advise...or discretely watch from a distance.

If you want to give the "illusion" of some size....then you can emphasize upper torso and shoulders more.
I used to love upright rows/shoulder lift when I was younger.
But please make sure you attempt to do all parts in balance...everything counts. You don't want to be ill-proportioned.
Make sure you do other sport or cardio too.

BTW...remember, you get big...it hits your joints when you get older.
But that's a long way off...for now.

 

I had a buddy try this. He said he ultimately couldn't stomach that much milk.

McDoubles are cheaper than the double cheeseburger at McDs. I like to eat mine without the bun--two put together so the ketchupy sides are facing inwards.

 

One of the problems associated with switching to a higher protein diet is constipation; oftentimes, people cut out carbs, and in doing so, cut out fiber. However, there are a lot of fiberful foods that are easy to add to a higher protein diet without repercussions. I've devised a smoothie that is high in fiber, filling, and has a good balance of macros.

Snowy's Super Smoothie III (makes 2 servings):

24 oz. unsweetened almond milk (I prefer Silk)
2 tbsp. Nature's Way Hemp Protein/Fiber Powder
3 heaping tbsp. MLO Super High Protein Powder (great bang for the buck where protein powders are concerned)
2 tbsp. natural creamy peanut butter (I use Kirkland, Costco's house brand)
2 tbsp. chia seeds

Starting with the liquid first, add ingredients to a blender. Blend until it looks like peppercorn ranch dressing (seriously).

The numbers per serving:
308 kcals, 14g carbs (2 net), 17g fat, 24g protein, 12g fiber.

If you need more fat in your diet, this smoothie also blends well with coconut oil.

 

I'm a big believer in simply eating the classic foods.
Healthy...and amounts that you can burn off with whatever metabolism YOUR body has (no one elses).

Science is constantly changing its mind about what's good & bad for you.
And the Corporations are constantly hyping what's the best. (theirs of course)
The government does NOT regulate this well, if at all...so many can say anything. And many, including pros, get wrapped up in the hype or illusions of results.

Best way is to eat well. A good balance of foods. (even including fats & carbs)
Take what your parents have been feeding you...and just eat a bit more. (but make sure you're working out or doing sports as much as you're increasing your intake)
Proteins are good, but you need it all.
Water is essential. (not juices or "aids"...just good old water)

You want to gain weight...eat more.
You want to lose weight...eat less.
But it's still all the same food. KISS.
And your body's burn rate and own genetics and mood are big factors too.

Make sure you stay aware of your results, both good and bad, over a decent timeperiod.
Your day to day will flux according to your body's "mood". It's about a productive trend over time.

Rest, eat, lift...repeat.
Rest, eat, sport...repeat.
Rest, eat, life...repeat.

Stress will affect you. Illness will affect you. Life's distractions will affect you.
It all counts.

And remember, just because you may get big...doesn't mean that people will treat you the way you want...or you look/feel the way you want.
This is relative.
It's about feeling good.
Being able to do more with what you've got and what you've been given.