How can I make my arm muscle 40 cm without using protein powder?

[Anonymous]

I have 31-32 cm arm muscle which is normal to me. But I want to make them bigger. 40 cm is my aim. I am doing this support around 1 years but I can't improve my size of muscle. I have problem with money and my parents went in a holiday. They will come back and my mother will cook for me :) We have oat , milk , eggs and those things. I use oat for natural home made protein shake. İts really delicious. After the sport I drink this suddenly without losing any minute. By the way I am doing this sport at home at the moment. Cuz I need to find a part time job firstly. After I will continue at gym saloon. Whats your ideas on this? I saw one guy in the bus. He has natural arm muscles. Around 37-38 cm. I am sure he has natural arm muscles. Cuz his arm muscles doesn't look like swelling type. But men's who use protein powder muscles are more swelling. İts obviously like this. Swelling arm muscles and tight arm muscles are different. I do exercise 3 days a week. Days which I don't exercise I do push up morning and night. 30 push up in one time. Do you think this will be work?

[nala_rawr]

pushups will not get u big arms. there are lots of really good youtube videos about how to get size quickly. u just gotta make sure u eat a lot of protien, lift heavy weight, and push urself to get what u want :) but u can definitely do it without protien shakes :)

[Asker]

Yes you are completely right on protein foods. İt really helps. Foods are so important. I am trying to eat clear. I prepare protein fish salad , sometimes after the sport I eat 2 chicken doner and drink ayran (yoghurt and water mix) , 2 chocalate and kefir ( something like fruit ayran).
Meatball and chicken schnitzel are also my favourite. They have lots of protein. :)

[Asker]

online.sariyermarket.com/.../...l-cilekli_300.jpeg This is kefir. So delicious. I love it :)

[nala_rawr]

never seen those before but they look yummie! just hit the gym hard. heavy weight light reps. u got this!

[Asker]

I am working really hard. And thank you :)

[Xfitchick]

There are enough natural proteins, vegetable or animal, so you don't need powder. Important is to spread protein intake over 5 portions a day. Every excess protein is just removed by the body via the kidneys, so has no effect at all.

[Asker]

You mean I should eat protein foods 5 times a day?

[Xfitchick]

Yes, but small portions are OK. The body can only consume limited amounts of it in a certain time interval. All the rest is waist.

[pascal_climbs]

Is that 31-32 flexed or unflexed? Arm size is also determined by bone density. A 32 cm arm is an indication of tiny bones (check your wrist size). In order to go to 40 cm, that will require a lot of muscle mass. If that guy's arm does not look like swelling muscle, it may also be a lot of fat instead of muscle. Getting extra muscle mass is not only exercising, but also nutrition.