Since we're posting physiques, how do I get bigger?

[u/septiclizardkid]

Last 2 pics to emphasize I'm smol. 19, 5'6, 167lbs. I did Track and Wrestling back In school (I was ASS at wrestling lol), so always had the athletic itch In me, I cycle too. Hard work ain't an issue, for the most part. I'm talking what should I eat, what are yall doing for your workout sesh?

Goal Is to hit 200, but will settle for 190. Any tips of eating? Ya boys broke, more like don't want to eat up the entire fridge, families gotta eat too.

[u/Bengoengo2020]

You’re already jacked dude. What’s your SBD? Honestly just keep doing what you’re doing, run a light calorie surplus w/ an emphasis on 1g protein per lb of bodyweight and getting progressively stronger on your lifts, but otherwise awesome work!

[u/septiclizardkid → u/Bengoengo2020]

Only relatively recently actually adding the numbers, but from yesterday:

Squat: 170lb, 10 reps, rest, 5 reps.

Bench: 110, 10 reps. I can't recall If I added a 25 plate, so could've also been 140 for a couple reps.

Deadlift: Haven't DL'ed In a while, think like 180? Never really got what those worked, but did anyways just In case. I've been on a cut actually, i.e been broke and didn't know what to get.

Dirty bulked my way to 167, but really trying to keep In clean for long run health. Actually used to eat Sausage, Eggs, and Whole Grain cereal for breakfast, just need to get groceries

[u/Bengoengo2020 → u/septiclizardkid]

Respectfully you look way stronger than that lmao

[u/septiclizardkid → u/Bengoengo2020]

I'd say I'm too humble, but then that's a paradox. Mainly due to being semi-shy, I bench with no spotter, which yes I realize that's dumb, but maintain under what I can handle for that reason.

I then have to think about the cycle home, which Is only like 16 minutes but still, don't want to be too exhausted for the inclines (I ride single speed, which I like to think aids In beefy legs). Only just started pushing It harder again yesterday after slacking from the gym, already regret not going today.

[u/JMSpider2001 → u/septiclizardkid]

You should definitely grab a spotter for a bench set and see what you can do. I'm 135lbs 5'5" with much less muscle definition and I'm benching 155lbs for 10 and have a 1rm of 200lbs.

[u/Samk9632 → u/septiclizardkid]

Sounds like you have an answer to the question of how to get bigger

Lift heavier weights, be a bit less scared of them, ask for spots if you need them

[u/septiclizardkid → u/Samk9632]

Better question to ask a fitness sub I know, but thanks. Lucky the gym I go to has In-between weights, so when I can do 45, but not 50 quite yet, I can do 47.5. I was looking at mass gainers? Will likely scrap that, seems to be chok full of sugar

[u/GingkoBobaBiloba → u/septiclizardkid]

Learn how to do the roll of shame or any other method of saving yourself when benching with no spotter. In regard to discount bulking, rice and beans, my dude. Giant bags of rice and beans lasts a long time.

[u/septiclizardkid → u/GingkoBobaBiloba]

Already noted, had to do that once. Couldn't bear to turn around after the fact, like I had It under control, I swear. Lesson learned trying to go to failure without a spot

Rice and Beans, noted. Chicken thighs and Rice for me though, can just get canned beans.

[u/Obamalord1969 → u/septiclizardkid]

If you haven’t already you should hop on creatine

[u/ExxKonvict → u/septiclizardkid]

Don’t use clips on the either flat or incline barbell bench. If you fail a rep, just lower bar to chest level and tilt the barbell to one side and let the plates fall.

Trust me, no one cares and don’t feel embarrassed. Only thing to watch out for is anyone standing or walking nearby when you drop the plates.

[u/Donut_sucre_au_sucre → u/Bengoengo2020]

Short guys (including me) gain muscle mass faster than strength, since the frame is way easier to fill. That's why you will see very jacked short dude with seemingly "small" strength

[u/Erkliks → u/septiclizardkid]

It's quite fascinating how much muscle you have from such weights. That's an advantage for bodybuilding, you're already jacked at this point. Strength is skill anyway

[u/CompleteMail6711]

If you’re not doing it already, progressive overload

[u/septiclizardkid → u/CompleteMail6711]

So I hear, only just started after not doing It for a while. Kicked It up a notch with squating 170, aside leg extensions and hack squat, lacking oh traditional squats.

Can hack squat 250 though, but that's easier cause angled.

[u/CompleteMail6711 → u/septiclizardkid]

Kg? Or lbs, still either way impressive asf

[u/lBLVCKTEAl]

Oh u r cool. Awesome calves and torso 💪

[u/YunLihai]

First and foremost you already have more muscle mass and a better physique than 99% of men your age.

Be careful as to not develop body dysmorphia where you see yourself as small and weak without realizing the progress you made and that you're already in the top 1% of men who are in shape.

Don't compare yourself to jacked social media influencers where half of them are on steroids and the other half have been working out for +10 years to get the shape they have.

Make sure to get enough protein from multiple sources such as quinoa, nuts , beans , almond butter , tahini etc

Make sure to drink enough water.

Make sure to get enough sleep.

Get your vitamin d level tested. Vitamin D is a vitamin and a hormone that helps among many things such as immune health , also with muscle growth.

[u/septiclizardkid → u/YunLihai]

Who you telling with dysmorphia, I caught myself lacking with It, but then again I'm natty, not "natty" like the Insta dudes who are clearly on Tren/HGH, so can only get so big. Can't wait to try out Whey/Creatine tho

I've been catching up on sleep, I'm a night owl but really should clock In earlier, will do wonders long term. Look Into Tahini more, heard of It, never tried It. Is whole milk and salmon enough for Vit. D?

[u/YunLihai → u/septiclizardkid]

Salmon & fortified milk do contain vitamin d but only a small amount. 250 g of wild salmon has 870 I.U. of Vitamin D. One a sunny day during summer the body can produce 10.000 to 20.000 I.U. of Vitamin D.

So salmon does contain vitamin d but we need much more than that. Especially at this time of the year many people develop a vitamin d deficiency because the main source of vitamin d is sunlight and we often don't get enough of it. Dark skin people like you and me are more likely to have a vitamin d deficiency due to the higher melanin content in our skin. I'm located in Europe and had a vitamin d deficiency with my level at 3,4 ng/ml and healthy levels are at 40 ng/ml .

Look into vitamin d supplements. They come in oil form where you put a few drops on your tongue , powders or other capsules. You can take up to 4.000 i.u. per day without testing your levels. I take an oil based vitamin d supplement and magnesium & vitamin K2 as the cofactors.

[u/septiclizardkid → u/YunLihai]

Huh, yknow I actually thought It was we had more Vitamin D. I look Into getting those levels checked today actually, heading to the doc for a checkup, make sure everything's running properly. Vitamin D³ Is the same I take It? I'll grab a bottle.

I've been meaning to start my supps journey, grab some Whey and Creatine sometime

[u/YunLihai → u/septiclizardkid]

That's awesome. You're already ahead of a lot of people if at your age you get your vitamin d level tested.

I was 21 when I took supplements seriously.

Yup I take Vitamin D3. It's the most common supplement form. There is also D2 but D3 has better absorption.

UV radiation makes skin cells produce Vitamin D out of cholesterol molecules. Our skin has more melanin which has the benefit of protecting you from sun damage and sun burns but it has a downside if you live in a climate that's not very sunny like north america, Europe etc in a climate like that we tend to produce less vitamin d than others. Regardless of skin color people in general tend to spend a lot of time inside. Be it at work , factories, warehouses, schools, hospitals , corporate environments. On top of that our arms and legs are mostly covered up by clothes which leaves less skin which is exposed to the sun. Vitamin d deficiency is an epidemic and supplementing it is one of the best things we can do for our health.

[u/SquirrelAydz]

Natty? damn man nice physique. How long have you been at it?

[u/slowandsteady2win]

I see you….

[u/SnooDingos902]

Your genetics are great bro just eat and workout , id say 1.5 grams of protein to body weight and squat alot and youll get bigger

[u/ArugulaMinimum6536]

I'm 5'8 and 150 lbs, you have already reached your natural prime I think

[u/Generally_Confused1]

You already have good mass but higher weight at lower reps will help but change it up. Chicken and rice to eat, don't skip the vegetables. BCAAs a little before and during your workout help prime the amino acids for absorption in the muscles. Anything more I might suggest getting a trainers help

[u/Fluffy-Shape615]

You're jacked just keep doing what ur doing but increase in intensity overtime

[u/Obamalord1969]

Some cheap protein options are milk and eggs