So I've been doing bodyweight exercises semi-frequently for the past few months, and while I definitely feel stronger and can do way more reps of push-ups, pull-ups, squats, and lunges than before, I feel like I look no different and I've only gained one pound. I want to have less scrawny looking arms and shoulders, and for my butt to not be a pancake for once in my life. Not sure if this is shallow, but it would help a lot with motivation if doing this shit that my body really doesn't enjoy doing actually left some visible impact.

I know these things take time, but I'm wondering if my approach is wrong. What's usually the best way to actually build visible muscle? Is it about how much weight you lift or what? I feel frustrated. Hope this doesn't count as doomposting, just saw that's against the rules, I'm just looking for tips and venting at the same time.

  • hogposting [he/him,comrade/them]
    ·
    4 years ago

    How much protein are you eating? I've worked out while eating normally and while making a conscious effort to eat on something approaching a bodybuilder's diet, and it makes a difference in terms of muscle mass.

    • Rem [she/her]
      ·
      4 years ago

      I've got some protein powder I put in a fruit smoothie after workouts. Like a half or 3/4 scoop worth. Other than that Idk, I know my eating is pretty inconsistent but I'm trying to eat more.

      • kestrel_ [comrade/them]
        ·
        4 years ago

        You probably need to eat a LOT more. There are many ways to calculate that but here's one from a quick search just to give you an idea

        https://www.bodybuilding.com/fun/macronutcal.htm

        • Rem [she/her]
          ·
          4 years ago

          Hm, it says 2100 calories for working out with a sedantry job, that doesn't sound like a ton, nutritional facts say a 2000 calorie diet is standard right? But I haven't been counting calories, maybe I've actually been way under that.

          Oh fuck, my bike commute, I bet that burns hella calories.

          Edit: Wait, an entire cup of white rice is only 200 calories?? Howwwww I thought it would be like twice that 😑 Okay I'm definitely underfed, we've discovered the problem.

      • hogposting [he/him,comrade/them]
        ·
        4 years ago

        Protein powder is a good way to go -- it's quick, and you can add more pretty easily. As for how much protein is optimal for building muscle:

        To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

        https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf

        Some studies show that consuming more than 0.8 grams per pound (1.8 grams per kg) has no benefit, while others indicate that intakes slightly higher than 1 gram of protein per pound (2.2 grams per kg) are best. Though it’s hard to give exact figures due to conflicting study results, about 0.7–1 gram per pound (1.6–2.2 grams per kg) of body weight seems to be a reasonable estimate.

        https://www.healthline.com/nutrition/how-much-protein-per-day#muscles-strength

        This is in line with what I've seen before, and with what's worked for me. I usually aim for 1 gram per pound of body weight (just because it makes the math so easy) and if I come up a bit short some days I don't sweat it. It sounds like that would be significantly more than what you're currently doing, though, so hopefully this is a simple way to get more out of your workouts.

        • Rem [she/her]
          ·
          4 years ago

          I'll try, I guess I gotta get a kitchen scale too to measure my protein powder

          • hogposting [he/him,comrade/them]
            ·
            4 years ago

            Does your protein powder container come with a scoop? A lot do, and it'll tell you on the package that one scoop = 25 grams of protein or whatever. That's probably the easiest way to do it, and then I just google stuff like "protein in a half pound of chicken" or look on the nutritional facts for other foods.

            • Rem [she/her]
              ·
              4 years ago

              Okay I am baby thank you for walking me through this

              I will read the scoop when I get home