Building Muscle without a gym/supplements?

[RagingShadow]

I am 2 years on T and want to bulk up. I'm about 5 ft 6 and weigh about 120 pounds. I have some muscle, but that came mostly because of the superman effect (muscle from T that I got for doing ziltch)
It feels like I bulk up slower than my peers, but I also eat less. I eat about 1000-1400 calories a day. (bad, I know, I'm working on it...) I keep reading "eat lean meat" to gain muscle. but, what exactly constitutes lean meat?
I don't really know what to do except pushups and I don't have access to a gym. Also, once school starts up again, I have very little time for fun/excessive. I am up doing homework till midnight on average.
any advice?

[aleon515]

  I keep reading "eat lean meat" to gain muscle. but, what exactly constitutes lean meat?
any advice?

Not so much advice.

But lean meat, actually should be lean protein. I think that would be skim-1% milk, mozerella cheese made with skim milk, low or non-fat yogurt, low fat cottage cheese, egg whites, flank, sirloin and london broil beef, cuts from round steak, ground beef with less than 10% fat, pork tenderloin,  white meat chicken and turkey, white fishes like haddock, cod, etc. The fat in some fish is very good for you (like salmon). I'd say soy (but I am a little worried about soy for transguys as it is very high in phytoestrogens). But there are other non-soy non-meat protein substitutes. Beans and legumes (aren't complete proteins though).

--Jay Jay

[kenton_07]

I am 2 years on T and want to bulk up. I'm about 5 ft 6 and weigh about 120 pounds. I have some muscle, but that came mostly because of the superman effect (muscle from T that I got for doing ziltch)
It feels like I bulk up slower than my peers, but I also eat less. I eat about 1000-1400 calories a day. (bad, I know, I'm working on it...) I keep reading "eat lean meat" to gain muscle. but, what exactly constitutes lean meat?
I don't really know what to do except pushups and I don't have access to a gym. Also, once school starts up again, I have very little time for fun/excessive. I am up doing homework till midnight on average.
any advice?

There are two different types of bulking, clean and dirty bulk. Clean means eating foods that are low in fats but high in protein and dirty bulk is basically just eating junk food to gain weight. You want to eat a surplus of 500 calories above your maintenance level. I'm your same height and started out at 130lbs in March and I've bulked muscle to 144 pounds now. There are many different body weight training programs that you can do at home without a gym. Bodybuilding.com has a lot of forums and workout programs on there so I would recommend becoming a member to that website. It doesn't cost anything and there is a lot of great stuff on there, thats basically where I got started. Although, I do drink protein shakes before and after each workout. If you aren't going to use supplements, make sure you are getting enough protein each day. Your protein intake should be about 1g of protein per pound of body weight. Here are some links like a calorie counter, protein intake calculator, and the bodybuilding.com links for body weight training programs.

http://www.bodybuilding.com/fun/macronutcal.htm   calorie calculator

http://www.bodybuilding.com/fun/calpro.htm     protein calculator

http://www.bodybuilding.com/fun/create_bodyweight_workout.htm

http://www.bodybuilding.com/fun/mahler57.htm

[kenton_07]

I'll add the types of foods to eat as well. Chicken, turkey, steak, eggs, brown rice, yogurt, cottage cheese, fruits, vegetables, and there are soooo many more. Bodybuilding.com has nutrition programs as well but you definitely want to eat LOTS AND LOTS AND LOTS of chicken and eggs.

[Nygeel]

There are all different kinds of push ups you can do. Regular ones, diamond kiss, frog, deep push ups, other weird push ups.
http://artofmanliness.com/2009/07/21/push-ups-exercises/
Bunch of different types of push ups there. These work on your upper body. Burpees have most everything if you can do them correctly and fast.

[RagingShadow]

eat LOTS AND LOTS AND LOTS of chicken and eggs.

well I had chicken and eggs for breakfast, so there ya go! and I think I'm having it for dinner too lol

[Bexi]

Push-ups are good - they're one of the most effective all-over moves you can do with your own bodyweight. To bulk up for the film 'Warrior', Tom Hardy focussed solely on push ups, something crazy like 800 a day, and in that movie he is RIPPED.

A pull-up bar can be really effective too. You can buy ones from Amazon for pennies that hang from doorways via a mix of gravity and momentum (so no messy holes needed to hang them up). They're great for building upper body strength, developing the large-shoulders-thin-waist T shape that women love. They can be used for a whole bunch of different exercises too. Before I decided to transition, I wouldnt have a training regime per se, but every time I walked past the bar I would do a few quick sets. 

Though the best, most verstatile gym object I'd recommend if you only had to get one would be a set of dumbbells. They can be used for so many different moves. Variety improves your body's capacity to learn, its muscle building, and will also keep you motivated and interested. They can be stored anywhere (I keep a set in the garage which I use from time to time to banish the saggy-ness! ). Like the pull-up bar, they can be purchased for buttons too.

As Kenton and Aleon said, protein is your friend! It basically fuels your muscles, helps them repair and increase. Though simply adding more into your diet alone won't do anything, you need to keep up the exercises but should notice a difference.

Hope this helps! 
X

[anibioman]

lean meats are turkey chicken fish and egg whites also protein powder post workout helps build muscle much faster also some cheap 10lbs weights are great and help you target muscles i gained a ton of strength and size.

[RagingShadow]

thanks. and just curious, but did you used to have a YouTube channel under that name? cause I used to watch an Anibioman