How can I effectively build muscle without "eating big"

[ItsAMe98 0]

some information:
I'm 24
73kg/160,9lbs
179cm/5'10.

So I had my surgery around August of 2019.
I lost around 50Kg from than till now but I don't wanne lose any more.

I started going to the gym last week but before that I also did 3-4 month at home training because I didn't wanne go to the gym before i could at least do something.
(stupid to think like that but yeah...)

My arms looked like twigs and still do but at least there is a some muscle to see compared to 4 months ago.
All the information I find online regarding gaining muscle is all about "eat big to get big" but that's the thing i can't eat big, like probably most of you guys.

I have been drinking Protein Shakes 2X a day Protein bars... and other food that contain protein to at least get as much as I can let's say around 80g of protein

But I don't see much progress (counting the 4 month workouts at home) and I don't know if I should just trust what I’m doing now or change something...

Sorry about my writing, I would say sorry about my English but even in my langue I write with many spelling mistakes.

[pintsizedmallrat 473]

You didn't mention your biological sex but that is important here; some womens' bodies are not capable of "bulking up" the way a man's would because we have less testosterone which also encourages muscle growth, and it's also possible that you are gaining muscle but it doesn't look the way you expect it to. I'm sure the activity you're doing is good for you one way or another.

[ItsAMe98 0]

pintsizedmallrat My sex is male, sorry I forgot to mention that.

Edited April 10, 2023 by ItsAMe98

[LindsayT 594]

Protein feeds muscle. That's your key. Maybe up protein and focus on higher quality Proteins. Also, higher weights and less reps build muscle. If your able, higher a personal trainer for a few sessions to get you started. We are unique in how and what we can eat. Maybe another thing to do is speak with your dietitian on how to improve your nutrition to better feed your muscles and bulk up. Best of luck to you.

[Lisa XO 117]

On 4/10/2023 at 8:42 AM, ItsAMe98 said:

some information:
I'm 24
73kg/160,9lbs
179cm/5'10.

So I had my surgery around August of 2019.
I lost around 50Kg from than till now but I don't wanne lose any more.

I started going to the gym last week but before that I also did 3-4 month at home training because I didn't wanne go to the gym before i could at least do something.
(stupid to think like that but yeah...)

My arms looked like twigs and still do but at least there is a some muscle to see compared to 4 months ago.
All the information I find online regarding gaining muscle is all about "eat big to get big" but that's the thing i can't eat big, like probably most of you guys.

I have been drinking Protein Shakes 2X a day Protein bars... and other food that contain Protein to at least get as much as I can let's say around 80g of protein

But I don't see much progress (counting the 4 month workouts at home) and I don't know if I should just trust what I’m doing now or change something...

Sorry about my writing, I would say sorry about my English but even in my langue I write with many spelling mistakes.

Sounds like you are doing everything right. My husband is a thin man. He has tried to gain muscle but his body will only gain so much, which he thinks is too small. I think he is perfect. If you are in a position to get a personal trainer, that might help you be better able to reach specific goals. Otherwise, I think you are doing a good job.