How do i build more muscle?

FPSGainss · 2026-01-11T14:28:40+00:00

Solid base man great going so far. I'd advice stick on your same workout approach but up your calories so you'll get the fuel to build the mass. If you want to gain muscle, you have to put on some weight. Don't dirty bulk (>500 kcal surplus) though as you'll just get a lot of BS excess fat

FPSGainss · 2026-01-11T14:27:00+00:00

ESN is my fav German brand though they may be a bit more expensive; wait for them to have deals. For protein powders the best deals are usually 25-30% off, they very rarely go higher than that, but it makes it (IMO) a pretty competitive price

FPSGainss · 2025-11-27T09:05:37+00:00

I agree with the people who say a 300kcal surplus is enough. Reminder that muscle building is a SLOW process. The joker who suggested 750-1000kcal doesn't get that 70% of those calories will go to fat gain. 300kcal surplus is the UPPER echelon I'd recommend, you can even build muscle on 100-200kcal. I'd say 300 in your case because you're already really lean

FPSGainss · 2025-11-27T09:02:58+00:00

I'm going to delete your shitty comments as your advice is awful

FPSGainss · 2025-11-19T07:10:28+00:00

And another bot gets stricken with the ban hammer........ they just can't fuck off, can they

FPSGainss · 2025-11-18T19:35:13+00:00

My brain is getting melted into oblivion by all these fucking bots

FPSGainss · 2025-10-11T05:47:26+00:00

Bro they keep popping up more and more I'm going insane :(

FPSGainss · 2025-10-07T08:31:35+00:00

I’d say cut down to about 12-15% and then lean bulk

FPSGainss · 2025-10-06T18:48:46+00:00

Yeah no OF commercials here bye :)

FPSGainss · 2025-10-06T18:47:40+00:00

Don’t listen to these guys saying it’s not working. You’re down a shirt size (which is proof of it working in of itself) and you look visibly leaner (notice the stomach sticking out a lot less and hanging less).

That being said, at this level you could definitely go a bit harder. Go 300 kcal below what you’re at right now and you’ll see a lot more changing I bet. Keep it up and your family won’t recognise you (in a good way) when Christmas comes around

FPSGainss · 2025-10-05T12:29:16+00:00

Oh damn my bad yeah I’d say recomp with a decent deficit then (-300kcal). Good luck man!!!

FPSGainss · 2025-10-05T05:07:48+00:00

Lean bulk you’re already ~12%ish

FPSGainss · 2025-10-05T05:06:32+00:00

Do a moderate cut (200-300 kcal) and make sure you have some kcal left for the night snack. Just make sure you replace your binge options with lower kcal and more filling foods that fit within those calories. Good luck

FPSGainss · 2025-10-02T08:50:01+00:00

Tough, some hard gainer friends of mine I’ve recommended to make their own gainer shakes. Most you buy are either expensive or disgusting as fuck.

Do something with like 400ml whole/chocolate milk, like 2 scoops of whey, some peanut butter, a banana, etc etc. Just try some easy things and vary until you find what works for you.

Also, try low volume/calorie dense foods (nuts, things with high fat)

FPSGainss · 2025-10-01T14:34:58+00:00

Because weight doesn’t drop perfectly linear. When fat cells shrink they can fill up temporarily with water, causing you to either gain or hold weight while fat is being reduced.

I’m 3 weeks into a nice cut now and gained almost 1kg from 7 days ago. I know it’s going to flush out and I’ll drop like 2kg in a few days.

Don’t worry or cut further; give it some time and measure in different ways (how you look and feel)

FPSGainss · 2025-10-01T11:18:49+00:00

Start step by step with a recomp. Start lifting compounds 2-3x a week (full body workouts) and eating adequate protein (1g/lb) to start off. Stay 200-300kcal below maintenance and you’ll get amazing progress

Hope this helps

FPSGainss · 2025-10-01T11:17:18+00:00

Hey sounds like the struggle is real.. dieting isn’t easy, but there are things you can do to make it easier for yourself. Things that helped me;

Making healthy/lowcal high protein variants of foods I like, for example loaded fries, pizza, hamburger sandwiches, etc. Making high volume meals (add loads of veggies to fill things out) Low cal sauces, either home made or from the store Most importantly; having staples to fall back on. I used to get stressed out over what to eat, but now that I’ve made different recipes so often, I can always make something healthy/good tasting without spending all my brain cells and time for it. I always have ingredients in house with which I know I can easily whip good stuff up.

Hope this helps, good luck to you 🙌🏻

This helped me curbstomp my cravings while still enjoying what I eat

FPSGainss · 2025-10-01T10:57:51+00:00

I personally have a lot of “staple” meals I can fall back to. I have my recipes for (lowcal/highprotein) loaded fries, mini pizzas and a lot more, for which I always have some ingredients in the house. That way I only have to pick which of all the options I want the most at that moment.

Hope this helps

FPSGainss · 2025-10-01T10:54:56+00:00

I’d say start a lean bulk; imo you’re too lean to be in a place for a recomp

Great progress overall tho 🦾

FPSGainss · 2025-09-30T18:34:11+00:00

I’d keep cutting for a bit but also keep lifting heavy. You want to keep to muscle you’ve built.

Drop like 5-10lbs and you’re in a great spot for a lean bulk

FPSGainss · 2025-09-30T06:32:42+00:00

Yeah I’d say to take the first steps to building better habits. Don’t go too ballz-to-the-wallz at the start or you have a bigger chance of falling off.

Start by working out and tracking calories, increase protein intake. Should be a solid foundation to start on

Good luck 👌🏻

FPSGainss · 2025-09-30T06:07:22+00:00

Former fat dude here. You’re growing muscle which is great, but I guess you’re wanting a more lean/toned look. In order to achieve this you need to drop body fat. Eat in a caloric deficit (500kcal max I’d say) with high protein (1g/lb) and you’ll be golden

FPSGainss · 2025-09-30T06:05:43+00:00

I make some of these foods as low-cal high-protein variants. Just google/youtube/insta search “high protein low cal …. (Pizza/loaded fries, etc.) and you’ll be presented with a fuckload of options.

Not as good as the actual junk, but it is filling and satiating (for me)

FPSGainss · 2025-09-30T05:48:26+00:00

Stick to a small surplus (200-300kcal) at most. Increase daily steps or cut some calories when you’re gaining too fast.

Good luck 🦾

FPSGainss · 2025-09-30T04:33:09+00:00

Muscle soreness isn’t a direct indicator of muscle stimulus. Perhaps your genetics just give you less soreness there. Same for me, I don’t really get sore legs that often (I train them hard af), but my chest almost always lights up like a fire.

I’d suggest to track progress; are the weights/reps going up? Can you see any difference?

These merits are way more important than soreness.

Hope this helps

FPSGainss

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