eat more, workout more, ultimately roids
Keep eating good and going consistently, also try changing up the way you train from your normal routine if you don't already. Maybe try a new split and implement some new movements into each workout
Watch what you eat. To do that you want to decide what you wanna do get bigger or be more skinny. Depending on that you need to make a meal plan for yourself. If you stick to it in 3-4 months change will come surely my friend
Practice just 4 fun and make it to get a good feeling. If you aren't overweight as hell or skinny as a girl this is the best way in long term. And if you decide then you want see more muscle etc change your food etc.
Fast way roidz
Fastest way roidz + good diet + changing workout routine monthly
Slowest way changing workout monhtly + good diet + set some goals.
diet and pack on more weight.
if your weight is going up then u are gaining muscle.
Are you putting more weight on your exercises?
Are you measuring yourself? If, so is your waist getting bigger faster than other bodyparts?
Are you on caloric surplus? How much do you gain per week?
Can u give me some specifications about ur height , weight , body style (endo/exo/mesomorph),
approx body fat % , daily common physical activity and ur ultimate physique goal then I can suggest ur very specific points
MOREOVER : Ur body shows extreme results in the 1st 2 months and then slows down the progress thats normal but we can still speed up that progress (naturally offcourse) by some specific steps.
peel your skin open and shove a tenderloin inside and you're good to go
eat more, continue with progressive overload you're mentioning
Start lean bulking for 4-5 months. If you wanna stay in shape right now, because of Summer then start in October and keep doing what you are doing right now. But i recommend to go on a Lean Bulk (+400 calories daily). Eat lots of protein (2.5-3g per kg bodyweight), keep fat at roughly 1g per kg and fill up the rest with carbs. Hitting the protein and the overall calories is the most important thing, dont pay too much attention to the carbs you are eating as long as you dont overeat or undereat.
As for workout, focus on Compound lifts. My recommendation is to stay on a Full Body routine for at least another year. Workout every second day.
This is a pretty solid plan, alternate between A and B.
Deadlifts, Overhead Press, Bench Press, Rowing exercise, Bulgarian Split Squats, Lateral Raises
Squats, Incline Bench Press, Pullups or Lat pulldowns (depends if you can do a good amount of Pullup reps), Biceps and triceps (choose one exercise for each, there are so many with dumbbells, barbells, cable etc...), Reverse Butterfly.
Focus on getting stronger in the compound lifts and the gains will come my friend.
I only recommend 2 things to people like you, which have spent some time in the gym, but arent really considered Intermediate yet.
- Protein Powders (Whey or any other form if you are vegan): Simply add Protein daily into your nutrition, it helps massively with reaching your protein goal per day. Trust me, you dont wanna eat 1kg of Chicken every day, it sucks. Keep your meat income in balance and rather add Protein Powder.
- Creatine: It is proven to be the most impactfull supplement for Muscle Growth, its as simple as that. Numerous studies have shown that Creatine can boost muscle growth by 5-10% for a large percentage of people. Take 4-5g per day. When you first start taking it, you can go into a loading phase in which you simply take 20-25g per day for a whole week as your body will store that immediately and after one week simply go on with 4-5g per day.
come with me in olympia sport in kiev close of podil more schevchenski district
Eat 500 calories more per day, and a bit more protein.
You will continue making gains eventually.
Do you drink protein shakes? I would recommend MuscleMeds Carnivore (beef protein powder) for insane gainz. Also don't forget #nodaysoff
You are doing good job, don't need to force more calories in your diet and protein also, if you are natty its impossible for your body to take about 200 + more protein. Dont use protein powder or some multi vitamins, they are waste of time and money. Only creatine monohydrate and some fish oils.
if your weights are going up everythings fine ;) from my experience after the initial noobgains further gains Always come in episodes… sometimes you look the same for several months, and then all of a sudden you notice that your pecs or your guns are way more buff… you only Need to worry when you cant increase your weights for longer periods of time... in that case start Eating more and Maybe do a short deload
at one point, like a year into lifting/gym, you just need to do roids if you wanna get bigger. You get healthy and human fit/bulk in a year. Anything more, roids bro.
just try steroids, 100% way
if you are close to 24-25 tho
Well u cant do anything about it other than just grind it out. Newbie gains are over
That's how it is, i had the same in the first year, then nothing for a year and little change the third year and now nothing.
You really have to train Hard and eat at a surplus to get through the third plateu
Eat dirt gain gutt eat the hutt
try keto diet its actually pretty insane if u have already gains, to shred in some more bodyfat if ur physical active.
Have you tried this protein called Carnivore by MuscleMeds? It's beef protein which will give you better gains than normal vegan proteins. Because it's all beef isolates you will have insane muscle by no time.