Which should I take?

[Creatip]

Hello everyone, new user here.

A little back story, I'm 37, 175cm 70kg (sorry, my country uses metric, so I'm bad with imperial system), dunno my BMI. Also my weight tends to be stable, no matter if I went on eating sprees or missed meals a few times, it's still in the 70kg range. I'm a typical pencil pusher (office worker), with minimum physical activities. So naturally my body now shaped like an ellipse, small on top and bottom ends, big in the middle/belly. I'm looking to shape my upper body (shoulder, pectorals, biceps, triceps, etc), and shrink my belly. No hardcore bodybuilding goal in mind. Currently I'm unable to hit the gym due to work hour, so instead I used dumbbells to exercise at home after work. I started about 3 weeks back. I do it regularly, 3x a week (alternating days), with 2-2.5 total hours/day. I do sets and reps until the muscles are sore, at the time until the next day (so I think the weight shouldn't be lacking). I can see my upper arms are starting to get shaped, but the size isn't growing (or it's growing at a very slow rate)

So I ask around a few friends, and got mixed answers. They all agree that I should take supplements. Now 1 side said, as I'm not skinny/underweight, I should just go with whey protein. The other side said, if I want to increase muscle sizes fast, I should go with mass gainer. I'm torn between 2 sides.

What do you guys think? Which one suits me best?

Thank you in advance.

[DrunkenMoron]

First of all, never apologise for using metric. You're part of a majority.

" Improve muscle sized 'fast' "

When you figure that one out let me know the secret..

Just be patient with it all..

[BigDaddyBrose]

if you aren't eating the right way for your goals, you won't see any major gains or losses...my advice would be to figure out your nutritional needs. I use an app called MyFitnessPal, but there are TONS out there just like it that you can check out. it helps track food intake and it allows you to see exactly WHAT you are eating, in terms of calories, fat, carbs, and protein. Powders and shakes are great and all but NEVER take the place of actual food. start there, continue your training program...anything to make you sweat is good enough for now. although eventually investing in a proper home gym, OR joining a 24 hour place might be a good idea.....

there is no magic pill or powder...supplements can be helpful, but not if you aren't eating the right way. takes time, but is totally worth the effort...and you learn something new every day.

[Black_Label]

protein powder helps you hit your protein for the day, which i prefer if i were to take a supplement.

"gainers" tend to be loaded with some sort of carbohydrate to add a lot of calories. yes some products are better than others in this category. I personally feel you can do better over all, for example if you had a quality protein shake and a big bowl of oats.

[gbullock32]

You need no supplements at all, focus on diet and training; save your money.

NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Spoiler!

This website will help you find your TDEE (Total Daily Energy Expenditure):

http://www.sailrabbit.com/bmr/

Keep in mind this is only an estimate, and you adjust based on results. Stick with the estimate for 2 or so weeks and then add or subtract calories until gaining or losing weight at the desired pace.

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .7 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~2 pound per month and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Spoiler!

Nutrition-
Calculating Calories
Pre, During, and Postworkout Nutrition
How To Ask For Diet Critique
Discretionary Calorie Allowance
Macro/Micro Nutrients Explained
Clean Eating Myth
Insulin and Fat Loss
Insulin and Fat Loss 2

Protein-
Protein Needs
Protein Needs 2
Protein Needs 3
Protein Timing
Muscle Protein Synthesis

Fat-
Fat Needs
Fat and Testosterone

Meal Timing-
Meal Timing 1
Meal Timing 2

Micro-Nutrient Guide-
Micro-Nutrient Guide

TRAINING

Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine
How To Perform Basic Lifts

Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs

Calisthenics routines

Spoiler!

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout"
- Hanging Leg Raises: 4x12
- Planks: 3x1min

[Creatip]

Hi, thank you for all the answers, I really appreciate it.

First of all, never apologise for using metric. You're part of a majority.

" Improve muscle sized 'fast' "

When you figure that one out let me know the secret..

Just be patient with it all..

Ok, so I guess it's okay to go slow, as long as I don't let up, I'll eventually get there, right?

if you aren't eating the right way for your goals, you won't see any major gains or losses...my advice would be to figure out your nutritional needs. I use an app called MyFitnessPal, but there are TONS out there just like it that you can check out. it helps track food intake and it allows you to see exactly WHAT you are eating, in terms of calories, fat, carbs, and protein. Powders and shakes are great and all but NEVER take the place of actual food. start there, continue your training program...anything to make you sweat is good enough for now. although eventually investing in a proper home gym, OR joining a 24 hour place might be a good idea.....

there is no magic pill or powder...supplements can be helpful, but not if you aren't eating the right way. takes time, but is totally worth the effort...and you learn something new every day.

Sadly, we don't have 24 hour gym in my country. Well, not that I know of, at least. And the nearest gym is middle-ranged, but HUGE traffic jam away after office hour. That's the main reason I can't go to the gym. I'll be exhausted before I start, and I'd be totally burnt out when I get home. Bad for working

I know I can't get optimum result only by doing stuffs with dumbbels at home, but that would have to do for the moment.

I'll try to browse around for food tracker apps you mentioned. I can't really watch closely to what I eat tho, as I can't cook myself, so I rely on diners and take outs/deliveries. As for lunch, there aren't many options close to the office. I'll still try to keep watch on what I eat. Thank you.

protein powder helps you hit your protein for the day, which i prefer if i were to take a supplement.

"gainers" tend to be loaded with some sort of carbohydrate to add a lot of calories. yes some products are better than others in this category. I personally feel you can do better over all, for example if you had a quality protein shake and a big bowl of oats.

So I got 1 vote for protein, over the gainer

After reading around, there are lots of calories and fat in gainers. I guess that would help out if I'm underweight, but I'm not. I'm just afraid all the excess will find its way to my belly (around it, to be exact)

You need no supplements at all, focus on diet and training; save your money.

NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Spoiler!

This website will help you find your TDEE (Total Daily Energy Expenditure):

Keep in mind this is only an estimate, and you adjust based on results. Stick with the estimate for 2 or so weeks and then add or subtract calories until gaining or losing weight at the desired pace.

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .7 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~2 pound per month and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Spoiler!

Nutrition-

Protein-

Fat-

Meal Timing-

Micro-Nutrient Guide-

TRAINING

Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Calisthenics routines

Spoiler!

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout"
- Hanging Leg Raises: 4x12
- Planks: 3x1min

Wow, awesome answer. I can't really program my diet to the T, as I can't cook, so I rely on diners. But I'll try to keep a closer watch to my daily intake.

Also, awesome exercise program. I'll start searching asap, and do whichever I can do. This really helps a lot....

Thank you for all the valuable links, and the time put in to post it, I really appreciate it.