170cm at 56kg is really skinny. i'm 173cm at 60kg, i'm getting "you're so skinny!" all the time.

the only way to gain mass is weight lifting + correct diet. read up the stickies and read through some of the member workout journal. you'll get an rough idea on how it's done

eat hysterically. Sure fat one.

Hello max, I have a son who is 20 this year, and he used to face the same problem as you (small frame, skinny arms).

Then my husband bought him a pair of dumbells. He started doing 2 main exercises: 1 for arms, 1 for frame.

The arm exercise is just lifting the dumbell with the biceps. He does it around 10 times for 2-3 sets.
The frame exercise is lifting the dumbell with both arms from the side (like flying). Also around 10 times for 2 sets.
He does this every 2 days (exercise 1 day, rest 1 day).

Besides that, I have been cooking more for him and he eats 4-5 times a day. After a few weeks, he is much 'bigger' now.

Flex your forearm and measure the size of your elbow. Is it really smaller than other people? If so, then it is likely you have a "small frame". If not, then you are just skinny.
I feel ya. Im sorta recovering for a severe episode of idiopathic anorexia whereby I was 174cm/46kg!

Im 60kg now and feeling much better, and at 174cm my BMI should be about the same as yours.
Try measuring your food intake for a week and check your daily caloric consumption.

Maintain 2500+ calories with 50g of protein a day. As a rough guide, one large egg has 10g of protein and a pack of indomee has 400 calories.

Thin people may appear to "eat as much as they like", but in reality they are actually only consuming about ~1500cal a day.
It has nothing to do with metabolism!

But rather, their satiety mechanism. They eat alot, yes. But they feel full for hours after that. On the whole, overall, in a day, they are not eating enough.
I used to think i was eating enough with two slices of toast in the morning and a big, as much as I can eat, dinner. But when push came to shove, it was only about 1500 cal a day!

Interesting to see one posting after 14yrs!!!

Good that you are still keeping up your routine, and some good news with your weight.

Just take note that as we age, our metabolism reduces as well. hence for some, they tend to put on more weight.

Important thing is being healthy! Keep it up  :thumbsup:

If I remember correctly even back then you started caloric surplus right?

So what was the different in your current program?
Maybe it will help others as well

i am exactly like ur shape... 169cm weight 54kg when i was young..for so many years..... generally to add weight means like u already know more calorie surplus like extra 200 to 500 above ur basic need. e.g if 1500 then u need to hit 2000....
calculate ur macros.....i hit the gym and take mass gainer...but i only see real result when i ditch my mass gainer... and also found root cause to my hyper metabolism... once tat was fixed medically....
i was choping down 2 eggs morning n oats bread... then lunch is mix rice with vege and i purposely pack chic breast only from chic rice shop.... tea time usually just 2 loaf bread n milk..... then hit the gym (3 times a week) and protein shake after..... at nite just normal dinner at home....
once i am used to counting macros and tracking what i eat.... its easy to remember... don't over do it...
at one point my weight was 70kg..nicely build... my fren was surprise when see me in tight t shirt....
anyway now my weight is 63 65kg range.. maintenance mode....

wish u happy gaining and maintiaining...