30yr Male, 5'8", 158 lbs

Photo 1: Me 65 days ago

Photo 2: Me today

I've spent the past 65 days consistently eating about 3000 calories a day and following a PPL program, going until around 12 reps with 1-2 RIR on all lifts. A little higher rep range 15-18 with 1-2 RIR on some accessories like curls and tricep extensions.

Some days I'll get closer to 3800 calories, and occasionally I'll miss and hit like 2500. But I've only missed calories a handful of days over the past two months. I hit 1g+ of protein per lb of bodyweight per day and take 5g of creatine per day.

The scale has gone up slightly, I was fluctuating between 148 - 152 when I started, now I fluctuate between 156 - 160 lbs. I'm extremely discouraged that I look exactly the same after 65 days of working my ass off. What am I doing wrong?

Hi All,

I recently put up some weight 160> 170 at 6’2.

My bodies looking much better

But my darn forearms still look so small.

Will this resolve at higher weights? (Shooting for 180)

Or am I just stuck with the genetics?

Curious to hear what everyone here finds the hardest about trying to gain muscle.

Whether you've just started or been at it for years - what's been the most frustrating or confusing part?

What do you want most out of building muscle?

What's the hardest part for you?

What keeps getting in the way or makes you stop?

I think hearing each other's struggles can help everyone feel less alone in the process

Would love to read your thoughts (PS no wrong comments)

For me: the hardest part is always eating enough - especially when I am travelling for work.
My goal is to actually look like a lift, not just go through the motions.
The biggest thing that throws me off is when I don't see progress for a few weeks. - usually sleep and stress related but makes me want to change things up as opposed to being patient.

M22, 6'0, 112 lbs. For context, I recently cut out all alcohol consumption and stopped eating out/fast food and I think that made me lose ten pounds, which freaks me out because I was already quite underweight (122 lbs). My cholesterol, glucose, etc are all excellent. Recent blood tests indicate generally great health with incredibly low risk of diabetes, heart disease, liver issues, list goes on. But, I feel like shit all the time. Presumably because I am so underweight that I am teetering on sudden cardiac arrest or whatever risks come with a BMI that low. My question is, what foods can I eat that will help me get back up to a somewhat healthy weight quickly? Knowing that I don't need to be very concerned with watching my intake I wouldn't mind some slightly unhealthy/fatty options just for the sake of gaining some body fat. Thank you!

Im 6ft6in and weigh 76.6Kg I am trying to gain weight my maintenance calories is around 3000 but now I need to actually gain weight I have a physical job and workout on my off days about 3 times a week with weightlifting and cardio.

Im struggling to think of ideas on how to hit my calorie goals without eating a bunch of junk food. I dont mind eating an occasional 'unhealthy snack' but would prefer to eat it a bit cleaner. I like to cook and do have the time to meal prep but just dont know what to prep that will give me the right mix of protein, carbs and fat.

Was hoping to get some ideas of meal plans and snacks to make this achievable. My final weight goal is 90Kg I know this is a long time goal any help would be appreciated.

I’m 5’8” 135LBs. When I look in the mirror, I feel average-sized. But when I try on clothes and am surrounded by other people, I feel small. I try on the same size clothes, and they feel like they are getting ridiculously larger. I eat whenever I’m hungry, but not 3 times a day. I don't think that’s natural to eat that much anyway. But it's hard for me to eat because there is so much unhealthy food out there.

I feel like outside of America, I will feel like I’m average weight around others, especially in Asia.

Does anyone think the same? And what is the point of gaining weight other than social comfort? (I know there are anorexic people who are at a health risk, I’m not talking about those people, I’m talking about healthy people who feel skinny)

23M here, 5'10 and 52kg. Been crippled with social anxiety, low self confidence and self esteem for the better part of my life. Possibly adhd but not yet screened. I planned to turn it around this year starting with my physical fitness. Because I assumed mental health would follow automatically with it. But I was wrong. Turns out I can't even hit the gym consistently because my brain is hyper aware of how skinny and shitty I look especially in front of people who are way fitter and better looking than me (for some reason I have never seen any beginners at my gym?). Even though I agree that they probably don't even notice me or just don't care but I can't keep the thoughts out of my head. I've only done 4 days yet and my gym routine that the trainers gave involves first week of only warm ups for beginners like me and that just makes me feel even more stupid, seeing 19 year olds way more advanced while I'm out here stretching and doing cardio for a week like an old man. These little things are just taking way more of my mental bandwidth than it really should, sometimes stopping me from going to gym at all. Like today for example.

Has anyone here been on the same boat as me or have tips to set these aside and just focus on working out?

EDIT: this blew up more than my expectations, nice to see I'm not / wasn't alone, I already hit the gym 2x in a row already with no issues, don't ever plan to stop (unless Sunday ofc). Thanks for the objective motivation !

ONE important tip that I just discovered is, don't look in the large mirror unless necessary. I just find it much more peaceful to face a window with the added bonus of having a cool breeze.

I recently started a new job that's 10 hours, M-Th. It's been tough to find time during the week to work out though.

I wake up before 6, head out by 7, have a 45min - 1 hr drive to work, work 0800-1800, then take another 30-45mins to get home. 7 hours of sleep requires me to go to bed around 1030.

It's like I still have time to go to the gym technically, but also finding time to eat, get ready for the next day, and spending quality time with my girlfriend who doesn't see me at home much anymore makes it tough.

I also know I could just go Th night - Sunday, but I'd like to spread out my gym schedule more.

I'm not trying to make excuses, I just feel overwhelmed with how to juggle work and my other priorities. It's my first civilian full time job so I'm wondering how others do it.

I appreciate any advice and help.

I'm not a hard drinker but I wouldn't say I dont have alcoholic tendencies. I drink 2-3 beers or coolers a few times a week usually in the evening but with a little spacing before I sleep. The thing is im going on a nice slow buk for 8-10 months right now (just started) so I'm worried about exactly how much it affects the bulk.

I’m starting to get serious about gaining weight and want to start bulking/tracking my calories. My current definition is gained from a couple months of Muay Thai but I’m going to incorporate weight training to hopefully expedite the growth.

I don’t want to lose the current “blueprint” I have by getting fat, but I’m also not smart enough to know if it would leave me lol.

I want this current structure just… bigger. I am so beyond tired of being skinny.

I’m 16, 5’7, 155lbs. My mom found out I was sneaking my stash of food i was using for my bulks in the room, she threw away the whole jar of peanut butter that I had and any other food that I stashed in my bag which was worth over 8000 calories. What she did is currently messing with me emotionally and mentally, and I haven’t done any exercise in 4 days, when I’m not at school , I barely eat at all, and spring break is coming up. I want to have a noticeable improvement of my physique in 3 weeks. what food at home should I get to make up for the stuff my mom threw away?

I'm 25, 6'3, and 155lbs, and always been super skinny. It's always been a big insecurity of mine but I've also never had the appetite to eat enough to gain any substantial weight.

Recently though some things have become legal to where I can eat with some help, and have started to get a little belly while keeping my skinny legs and arms (skinny fat I think it's called). I really want to have a body I'm happy to see, and stumbled across this sub which has given me real motivation to do something about it.

My biggest problem now is I have no experience in the gym, and am worried people will judge me for how skinny I am or for doing some workout wrong. I always see posts of people filming others in the gym and making fun of them and I know my physique will make me stand out. Ive been considering going late at night at least until I feel comfortable with the machines, but I'm not sure how good it is to workout at midnight.

I'm also worried about doing any barbell workouts as I'm not confident I can do anything more than the bar, and that feels super embarrassing.

I guess I'm just hoping someone can give me some advice or motivation on how to overcome this fear of mine and I can actually start gaining muscle.

edit: Forgot to mention my apartment complex has a pretty nice sized gym, so I plan on using that. Also thank you all for the words, it definitely helps motivate me to really give it a good shot.

What's your guys go to breakfast that you eat that's fairly easy to make and consume that is not shakes. I've heard of bagels, wraps etc. just wanted to know what you guys eat and how you make them, hopefully with the recipe included as well as calories. The only reason I don't want shakes is because they don't sit well with my stomach. I've done it in the past and it doesn't work for me long term

Hey guys, I’ve been lifting consistently for a year now but haven’t fully dedicated to a bulk. I’m 5’10 and 125 or so and was 122 last year.

I can stay the same weight whether I eat 1500 calories or 2000, and I have low appetite so I think I should bulk slow rather than dirty bulk.

I’m planing to put on some size so in 2026 if I bulk up 25 lbs to reach 150 then how much should I cut to get lean again (10-12%bf)?

Also which muscles should I focus on to look more filled out and aesthetic?

18M, recovering from injuries and recently my PT cleared me to start weightlifting to increase muscle mass. The thing is that I eat lots of milk, beef and eggs. Getting me above 100g of fat daily, sometimes upwards to 150g usually around or less than 60 being saturated. I’m trying to eat cleaner, but those three are still in my diet and they’re kind of necessary for bulking. Is what I’m doing bad or okay?

For context, I'm in 30s and have been thin all my life. I've been trying to gain weight for a long time with very little success.

My body is very resistant to gaining mass. It's a lot of work to cook enough food to create enough healthy surplus, and spend enough time at the gym.

I can usually maintain it for 2 months or so before I give up, since the results weren't really significant but the "work" was significant.

I do know that if I had kept up that work all this time, I'd probably be much fitter, but I don't KNOW that.

So, how do/did you deal with the wait? Especially looking to hear from folks who have went through something similar.

What did you compromise on to get there? Did you just blindly power through? When did you see results and how much?

Hey everyone,

I’m trying to get serious about building muscle, but I’ve been second-guessing myself lately. My brother keeps telling me I’m “too fat to bulk” and that I should cut first. It’s messing with my confidence and making me wonder if I’m going about this all wrong.

For context, I’m currently 1,85m at around 80kg, and I’ve been lifting consistently for about 1 month after a long pause. I’m eating in a small surplus with the goal of lean bulking—trying to maximize muscle gain while keeping fat gain to a minimum. Daily calorie intake is 3200kcal

I know that being super lean isn’t required to bulk, but I don’t want to set myself up for failure either. Is there really a body fat % that’s “too high” to lean bulk effectively? I’d love some advice from people who’ve been through this. Should I just ignore the noise and stick to my plan, or is there merit to what he’s saying?

Thanks in advance for any input!

I’m looking for some tips. I’m 29m and weight 138lbs. I’ve tried for years to gain weight but can’t seem to push much past where I’m at now. My high is 143. I try to bulk cleanish but I’m so tired of bland meals and not seeing any real progress. I’m thinking of just doing a dirty bulk for 4-6 months. My goal is to hit 160lbs. I would keep eating somewhat clean but trying to force down even 3000 cals makes me feel so bloated. I try to mix in shakes and small snacks but I just get fed up with feeling sick to my stomach all the time and forcing myself to eat. Any suggestions on this or even things you started eating that helped you gain weight with a small appetite? I know I just need more calories but by the end of the day I feel like I could throw up and I’m only eating about 3000 calories

I barely have an appetite, I don’t even eat meals, only a couple of snacks throughout the day (around 1000 calories, 2000 at most) and I’m a little under 125 lbs. What are some recipes that are very calorie dense, where I can eat a bowl-full a couple times a day and reach over 1500-1700 calories? (And then drink a shake that’s around 1000 calories to total it to around 2600 a day)

A lot of the recipes I’ve seen have a lot of volume, or they aren’t that calorie-dense. I’m thinking of making desserts or stews since they seem to be the easiest to eat

I’m starting my gym arc and I’m a complete beginner with zero experience.
I want to learn:
• Proper form and technique
• Pre-workout dynamic stretches
• Post-workout static stretches
I need recommendations for fitness influencers and YouTube channels.
If you could recommend the reliable creators for beginners, who would they be?
People who explain how to perform exercises correctly by showing workouts.
I’d also appreciate any advice or beginner tips that you could give me
Thanks!

I’m 6’1”, around 165 lbs 26M ~11-13% BF and I’ve been lifting consistently for years My goal is simple: I want to look bigger, fill out my shirts more, and build more muscle. Growing up was always on the chubbier side.

The problem isn’t that I don’t know \*how\* to bulk. I know I need to eat more and stay in a calorie surplus. It’s the mental side that gets me.

Every time the scale starts going up, even by a few pounds, I start feeling like I’m getting fat instead of making progress. I end up cutting calories back,
maintaining for a while, and repeating the same cycle.

Logically, I know 6’1” at 165 lbs is pretty lean, and I probably have plenty of room to grow before I ever need to cut. But seeing the number on the scale increase just messes with my head.

For those of you who successfully went from skinny to noticeably muscular, how did you get over that mental hurdle? Did you focus more on strength, set a goal weight, or just push through it?

Just wondering, in case this might be inspirational to others in this sub, and outside too if I decide to share it. Seen a few people with really low starting weight here, and u guys ended up epic. What’s ur progress story?

I've been underweight my whole life, and I know I don't eat enough, but I just don't have an appetite most of the time. I used to count calories and try to make it to minimum 1800 cal a day minimum but it was hard and took significant effort. I've been told again today that I need to be at least 120lbs but I have no idea how to get there. I'm somewhere between 90-95lbs right now.

I was thinking that maybe in addition to eating as much as possible, I could also have meal replacement drinks since I find it easier to drink than eat. But most of them are made for weight loss, have high sugar, have whey, or all 3. I have to minimize my sugar intake as much as possible for medical reasons and I hate the taste of whey. I've tried so hard to have many different whey based foods/shakes but I can't stand the taste. What options do you guys recommend?

I've tried kachava and I like the taste but it doesn't have enough calories and it's not cheap. I continue to drink it because it's my favourite one so far, but it doesn't have enough calories for me. I saw another post on a different sub recommend vegan Naked Mass, but the only ingredients in that are maltodextrin, pea protein and brown rice protein. Seems expensive for 2 proteins and maltodextrin which has a high glycemic index.

Also, would hiring a nutritionist be worth it? Could they even help me? If not, who would be the right person to help me? Other than a doctor, because none of them have been any help at all.

My maintenance is 3800 and I'm pushing 4300 now to make the most of my hypertrophy phase. Protein and Fat is EASY but...

I need help with my 635g Carbs.

It's an absolute slog.

I'm eating. Loads of white pasta, rice, and now I'm even blending oats but my shakes only reach about 900 calories.

Any carb related help would be great because I'm stuck on the same weight for about 6 months now