So, bit about me. 24 years old, 170cm height, 63kg weight. Always had quite a skinny upper body, so skinny wrists and arms etc. Bit of abdominal bloating/ flabby skin in my abdomen area and cannot seem to build or keep muscle bulk or tone despite weight lifting and increasing my protein intake.
I have suffered with borderline low testosterone levels, 15mnol-17mnol, so appreciate that increasing these to a healthier range, along with dietary changes, might assist me in my goal of developing muscle bulk and definition in my upper arms and wrists. In terms of lifting, I lift a 20kg barbell and two 12kg dumbbells about three times a week. I try to do squats and do long walks as well. Unfortunately, I just cannot seem to develop a muscular/ ripped body.
Any guys on here who can give me nutrition and exercise advice so as to help me improve my chances? I do not want to look like a bodybuilder with bulging veins and massive muscles, but would definitely like to develop more upper body strength and tone, not just to appeal more to women, but to defend myself psychically and look fitter and healthier.
Any advice or guidance would be much appreciated!