How to add mass?

[somardeal91]

I started weight training just under a year ago. 24 y/o, 5'2", 111Ibs. Recently I decided I was going to try to lean bulk. I upped my caloric intake to 2500. Rather than gain mass I dropped weight and gained definition. I have read a lot of articles/books/forums on bulking. I limited my sugars and salt. I upped my protein, carbs, and fat. I do not count macros. I know that could be where I am going wrong. I do a lot of concentration exercises as well. Especially for my upper body. Everyone says my genetics are keeping me from putting on mass, but I know that there has to be a way around that. I am new to the world of body building and have a lot to learn. Does anyone have any advice on how I can get a thicker build?

[oregonchick76]

You have to eat more than you burn...consistently. If you aren't gaining 1/2 lb per week consistently, keep upping the calories until you do.
If you don't count macros, how do you know how many calories you are eating? Unless you exercise a ****-ton, I can't see losing at 2500.

That's one part - the other part is following a solid mass-building routine. I love PHUL but there are many others.

At your stats, you definitely aren't eating enough to meet your goals.

[megdaig]

Eat. Lift. /end thread


But seriously. You are likely not tracking your intake appropriately especially if you aren't counting macros...macros sum up to total calories. If you refuse to count, just keep adding more food until you begin to gain about 2 pounds a month.

And it's highly likely that you aren't lifting heavy/progressively enough if you are focusing only on concentration exercises. At just under a year of lifting you would still benefit more from doing all of the compound lifts and really focusing of getting more weight on the bar with good tension/form. Drop the isolation movements and go for a routine such as a 5x5 where you focus on Squat, Bench, Row, Press, and Dead Lift and throw in some dips and pull-ups if you absolutely must do more work. Remember, more =/= better when it comes to gaining mass. Better = better.

[likeafish]

I think you have a nice amount of muscle (in your arms at least) for a year.

I, personally, would not have to count macros while bulking because I know with my food choices I eat more than the minimum recs for fat and protein. If you aren't a carbivore, chances are you won't have to count macros and can just use your weight moving up on the scale as a guide. Though I'm not sure how you're tracking calories and not tracking macros, most calorie trackers track macros as well... so are you sure you're eating 2500 cals?

You also don't have to limit sugar and salt severely. The WHO sets ADDED sugars to 10% of your intake, so for you that 63g. There are no limits for naturally occurring sugars. Limiting salt is also only necessary if you have hypertension or are regularly consuming like 3000+.

And like the other's said, get on an intermediate program based on compound exercises.

[oregonchick76]

I think you have a nice amount of muscle (in your arms at least) for a year.

At 5'2" and 111 lbs she doesn't have a lot of ANYTHING on her... not muscle OR fat.

[EPolis13]

Eat till you gain. It's literally that simple. I don't understand how you know how many cals you're eating if you're not tracking what you eat/counting macros, tho.

[likeafish]

At 5'2" and 111 lbs she doesn't have a lot of ANYTHING on her... not muscle OR fat.

I didn't say "a lot". She has a a pic as well as stats, and encouragement is nice.

[oregonchick76]

I didn't say "a lot". She has a a pic as well as stats, and encouragement is nice.

Yep, encouragement is nice. But telling someone who is underweight that they have a nice amount of muscle is basically just blowing smoke up their ass.

[megdaig]

Yep, encouragement is nice. But telling someone who is underweight that they have a nice amount of muscle is basically just blowing smoke up their ass.

"...must spread rep..."

[birdiefu]

Also, OP that is not a very good pic to assess or to gauge progress, as it is just bent arms while the rest is covered by baggy-ish clothing.

[likeafish]

Yep, encouragement is nice. But telling someone who is underweight that they have a nice amount of muscle is basically just blowing smoke up their ass.

First of all, OP isn't underweight, her BMI is 20. She'd have to lose 10 lbs to be underweight. She is a healthy weight for her height.

OP wants to gain weight, everyone agrees. OP did some recomping, I gave her praise for her efforts so far, off as they may be, she didn't gain weight but all wasn't lost, she accomplished some gains despite weight loss.
I really wasn't expecting anyone coming along and trying to dictate how far along someone moving in the right direction has to be before I can tell them "good job".