I'm 6' 140 lbs and my waist is 28" I'm male
I know I'm underweight and I've started eating a lot more and trying to gain some fat and muscle, but is there anything I can do to increase the size of my waist? Right now I have sort of a feminine, hour-glass shape. My curves are pretty big and my pelvic bones stick out and look horrible.
I've been doing Ab Ripper X every other day and some upper body weight training, no cardio and eating about 2600 GOOD calories a day (lean meats, vegetables, dark greens, nuts, etc) but I haven't seen much improvement.
I hate how my pelvic bones are visible and sharp-looking and that my body looks so bad. I'm assuming increasing the size of my waist will lessen my curves and hopefully make my pelvic bones less visible or not showing at all but I'm very ignorant, hence why I'm posting. Help please?
09-11-2011, 10:09 PM #1
Tips for increasing the size of my waist?
09-11-2011, 10:10 PM #2
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09-11-2011, 10:12 PM #3
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09-11-2011, 10:24 PM #4
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09-11-2011, 10:28 PM #5
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09-11-2011, 10:48 PM #6
09-11-2011, 10:50 PM #7
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09-12-2011, 06:07 AM #8
The part of your upper body with the smallest circumference under your rib cage is what I'm counting as waist. A small waist is desirable to a girl, but the ideal waist for a 6 foot male is typically half his height in inches. Which would be 36" in my case. Like I said, having such a small waist gives me a feminine, hour-glass shape and makes my pelvic bones look huge and they're visible...
I'm very serious about this, please don't take it as trolling.
09-12-2011, 06:21 AM #9
09-12-2011, 06:57 AM #10
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I had the same problem as OP. A natural lack of core musculature is to blame. Getting proficient at squats, deadlifts and other compounds are the key. Also weighted ab exersises and direct oblique work. This must be accompanied by a surplus of calories.
My waist finally grew to 30 inches at 165 at 8% BF. It now resides at a comfortable 32 at around 12%Yes I'm 63 and natural but with a Test number of almost 800.
At it for 43 years. No end in sight
09-12-2011, 08:06 AM #11
Thanks everyone for your input. I took a picture to show what I mean since it's kind of hard to imagine.
Will deadlifts and oblique workouts help to correct this and is gaining weight going to help make my pelvic bones stand out less and make them not look sharp?
I can't post pictures without at least 50 posts so I'll try to make it my forum avatar instead.
09-12-2011, 11:27 AM #12
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09-13-2011, 11:37 AM #13
Thanks! I'm trying to get my body to look similar to Zac Efrons. I don't really know what you would call it but I'm not going for anything super muscular.
What exercises should I be doing, how often, what weight, etc? I'm hoping to get good results by November when I go to the beach. I have access to dumbells and a weight bench.
09-13-2011, 12:30 PM #14
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From the looks of him and you ....you don't have that much to work out on :P....
Well in 2 months )....that's fun ....
I guess you would need a barbell 2....at least...
Work on your chest: decline/flat barbell bench press, incline dumbell flies.....What weights....the ones that suit you....for muscle gains and for pumps....
Work on your delts: front raises, lateral raises, reverse flies, military press with dumbells or the barbell you do not have on a chair .....Again...What weights....the ones that suit you....for muscle gains and for pumps....
Work on your lats....get a pulley and a buchet, and some paracord.....put dumbbells or sand or something denser in the buchet.....do front lat pulls with wide or close grip.... do lat rows with wide/close grip.....one arm lat rows with dumbells.....Again...What weights....the ones that suit you....for muscle gains and for pumps....
Do some squats and deadlifts with the barbell or in your case the dumbbells.....
Use the gym if you can, if not try that at home.
Reps 6-10 for muscle gain and heavy workouts, 10-15-20 for the pump.
Eat meat and carbs more, my thin lean friend....If your body cannot handle it, make sure sheer willpower will.....
09-13-2011, 12:33 PM #15
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Squats and deadlifts also goodmornings helped me out..working your lats will give the apperance of a wider mid section too..hope this helps brahSquat till you puke, lift till u die, go to heaven and out-bench Jesus..
Millitary press- 205x5
Dead lift-505 x2
Incline bench- 225 x5
Squat- 315x5 (paralell)
Current weight 195-200@ 6'1
I'm not here to bull sh*t & I'm not here to impress you..
Bronx,New York bro!
09-13-2011, 12:50 PM #16
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Listen to me kid... when I was your age ( old man talking here) I was skinnier than you. I tried everything I could to just get some meat on my bones. Weight gainer, all that crap. Got to college, I filled in. I lifted, I looked good, it was grand.
Work your muscles. Get bigger muscles. At your age, dont try to aim for your waist for the love of god keep it small. Work on your pecs, your shoulders, your legs.... get them huge.
I am not saying don't work out your abs and what not. Do that. But dont concentrate on making it bigger... it will happen with all of the other work you are doing. I spent 5 years wanting a bigger waist, gave up and now im going to spend 5 trying to get a small waist.
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