How to make muscular body ?

[somya]

Hi there
I am 23 years old guy. weight is 48 kg and height 5 ft, 7 inch. I am very lean and thin. I do exercise, but i am seeing that there are any improvement in muscle. although i am not taking any supplement.
Kindly suggest me about supplement which do not have any side effect and things to do which can make body muscular.

Thanks

[Boss Man]

Diet and training would work first. Supplements compliment the process, not replace any part of it.

Get your diet and training on a steady keel, then consider a supplement of that kind, when you're showing some consistent improvement for a while and keeping the diet and training consistent too.

[SelfHelpFitGuy]

Great advice Boss Man. And Somya bear in mind that you are only 23, there is nothing wrong with being 48Kg at your age. focus on your fitness and health not your weight. If you follow Boss Man's advice an improved diet and a regular fitness routine should help you build muscle which will naturally increase your weight. Not everyone who has great strength and fitness is bulky.

[somya]

Thanks Friends for your valuable advice.

[Packard]

Have you gained any weight during the period of time you've been exercising? You need to gain weight to gain muscle if you were originally quite thin and lean.

If you have not gained any weight (and you were lean to begin with) then you need to increase both your protein intake and caloric intake until you start to gain some weight and size.

[Boss Man]

I'd politely disagree. Initially if you gained muscle and therefore had more muscle burning propensity someone for a small period of maybe a few months could get stronger whilst maintaining or possibly even losing a tad of weight, owing to the additional calorie burbning potential of more muscle.

[Packard]

How can you add muscle without gaining weight? Certainly you can if you are carrying excess weight. But if you are lean to begin with, then I don't understand how you could add mass without gaining weight.

[Boss Man]

It depends on the circumstances. If you replaced some fat with the same muscle weight, because the muscle was helping to burn some of the fat, then theoretically your body composition could change without weight changing.

I agree though that at a lean weight it would be more unlikely, but if the person was somewhat overweight, then it would be more likely.

You hear of people complaining that the scale appears not to be moving, but when they say they are getting a thinner waist and heavier lifts, it makes sense. More strength, replacing less fat, equalling the same weight, but different body composition.

Though I agree if the person was for example 12% fat, then gaining muscle would be likely to add weight, either from the muscle or from some additional fat too.

[Packard]

It depends on the circumstances. If you replaced some fat with the same muscle weight, because the muscle was helping to burn some of the fat, then theoretically your body composition could change without weight changing.

I agree though that at a lean weight it would be more unlikely, but if the person was somewhat overweight, then it would be more likely.

You hear of people complaining that the scale appears not to be moving, but when they say they are getting a thinner waist and heavier lifts, it makes sense. More strength, replacing less fat, equalling the same weight, but different body composition.

Though I agree if the person was for example 12% fat, then gaining muscle would be likely to add weight, either from the muscle or from some additional fat too.

I agree. You can reduce your waist size and not lose any weight by weight lifting. But the original poster said "...I am very lean and thin...". From that remark I would suggest that he increase his caloric intake significantly along with his protein intake.

There are members here who are far more knowledgable about nutrition than I am, but I was always told to take in one gram of protein daily for each pound of body weight you wish to achieve.

So the O.P. is 5' 7" and weights 48 kg (106 pounds). I would say that at that height he could easily carry 165 pounds. So I think he needs to increase both his caloric intake eating calorie-dense foods and also increase his protein intake.

And if weight calculation is correct, then I think both his self-image and his health would improve by gaining some weight.

[Boss Man]

I agree, he would feel better potentially from more mass increase. I may have overlooked his comment about being lean though, so I stand by what I said, but on reflection it may have been diverting me away from would have been more preferable to say, given his circumstances.

1g Protein per lb bodyweight works, but many people aim for a range of around 0.8-1.2, certainly no more than 1.5 should be required, bearing in mind too much protein can cause kidney stones and the Nitrogen can convert to Uric Acid, collect around the joints and cause gout.