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How to gain muscles?
Russia ty1ercs 
My height is 1.83 m and about year ago, I was fat shit with 92 kg weight. Then, I lost 13 kg in one month and my weight was 79 kg, which is good. My pull-ups increased from 4 to 15. Then, I started to training and eat more and now, my weight is 95 kg and I can't do even 3 pull-ups, which means, that mostly I gained fat instead of muscles. Ofc, I also gained some muscles, but this is not enough. Any advices about how to gain muscles instead of fat? Mb diet advices?
2021-02-18 06:44
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#2
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Other M@GNU5
less meat more vegetables
2021-02-18 06:45
15 replies
Nope veggies are not that good for bulking ;) U need to eat meat or some other food that is source of protein cuz if u are not going to eat enough protein muscles can't grow
2021-02-18 09:47
2 replies
The last thing you need to do is bulk if you are already overweight...
2021-02-18 18:42
he said lose weight lol, why would he bulk? Can you read?
2021-02-18 19:18
Vegetables useless dud
2021-02-18 10:49
9 replies
Good for some shit I can't explain in english, and only if you combine it with meat
2021-02-18 10:52
3 replies
U mean micronutrients ur body needs them to function properly
2021-02-18 12:40
2 replies
well thats great to hear, I have only eaten vegetables a few times in the last months
2021-02-18 18:46
1 reply
+1
2021-02-19 03:55
#58
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Other M@GNU5
it helps in losing weight
2021-02-18 10:54
if u eat meat only u wont have a nice time shitting any more and ur metabolism slows down
2021-02-18 20:40
3 replies
This is the furthest thing from the truth, lean protein sources will yield way better results than the equal calories of fats or carbohydrates. Protein is not easily stored as fat in the body and you burn roughly 30% of the calories you consume off as heat in the digestive process, it's also high in satiety making you less likely to over eat after meals.
2021-02-20 01:01
2 replies
Take your time to read what I wrote before posting something that has nothing to do with my statement
2021-02-20 01:16
1 reply
You said it slows down your metabolism and make it harder to shit which is 100% not true lol... Maybe if you went from 40g of protein per day to 300g sure
2021-02-22 04:45
nt vegan
2021-02-18 23:04
worst fcking advise to ever give someone who is trying to gain muscle. Look its not that hard really.. You have to eat more kalories than you burn - if u find it hard to eat that much get a proper weight gainer or eat: , nuts, fat fish, avocado, chocolate milk, eggs etc.. For a guy like you who find it hard to gain weight; high protein, high kalories, train hard - its that simple.
2021-02-20 00:51
13 kg lost in one month doesn’t sound healthy tbh
2021-02-18 06:46
44 replies
I just didn't eat bread, mayonese and sugar (cookies, soda, even fruits) and that's it. Also, I was running 3.5 km 3 times per week before breakfast, but I think, it's no neccesary
2021-02-18 06:47
7 replies
Impressive
2021-02-18 06:48
I loved your determination.
2021-02-18 07:30
Cardio is the way to lose fat. Also some chicken , brocolli and rice (tren , sarm , deca)
2021-02-18 15:37
nice work! I can't run more than 1 km at a time rn
2021-02-18 18:05
3 replies
just run slower. If you can't breathe, it means that you have to run slower
2021-02-18 18:16
2 replies
that makes sense, i'll give it a shot
2021-02-18 18:30
1 reply
run when nobody around and give it your best
2021-02-18 18:35
Ive lost 6 in a week, its just high metabolism. I work out a lot, and because I take adhd medication I sometimes struggle to eat. If it happens for a period like a week I can lose weight like that and gain it back in 2 weeks of bulking. not healthy but it wont do to much harm. (I'm 2% body fat athlete, so I'm in a very high tier of athletic shape, to the point where losing anymore body fat is very unhealthy). What I am trying to say is its not unhealthy if you have high body fat or you can gain it back quickly like he seems to have done.
2021-02-18 07:57
35 replies
tor?
2021-02-18 09:06
2% sounds really low
2021-02-18 09:10
3 replies
#44
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Norway xHyp_ed
yea its the lowest possible to live with
2021-02-18 09:46
2 replies
there are professional athletes with less, but you are right you really dont want to go below 2% especially if you build a lot of muscle, I am fit, but I am not a body builder and 2% measurement was at one of the lowest I could get it for a weigh in check with a doctor. It is usually between 3-4.
2021-02-18 18:55
1 reply
i have only 0,6 body fat in my biceps area kek
2021-02-22 05:01
2% nice bait You literally die sub 3% and even the grainiest bodybuilders ever that took shitloads of drugs never went below 5%
2021-02-18 09:57
12 replies
Mmm-hmmm... Go google Helmut Strebl and try again.
2021-02-18 10:41
1 reply
+1 his highest body fat was 4%. And the body builders need some fat in order to maitain those muscles, I am not nearly as strong as them, but most of the calories I intake is through a protein shake of 1500 calories (I drink it throughout the day), so my body is able to build muscle without gaining weight. I wouldn't recommend trying to go for this low of a body fat, but I simply am a terrible eater.
2021-02-18 18:53
yea i try consulting a doctor about if 2% bodyfat is possible or believe aynthing u read on the internet stupid perkele
2021-02-18 12:37
8 replies
You answered yourself so didn't even get a notice.. L2HLTV maybe? But anyhow, he is a well documented bodybuilder so it's not something "I just read on the internet" you uneducated fool trying to act like you know something. Just accept you were and are wrong and try to learn.
2021-02-18 20:19
7 replies
stfu u literally have no clue what ur talking about + no one is actually talking to you so just shut it
2021-02-18 20:21
6 replies
Nice comeback, so you were referencing the "stupid perkele" on the american maybe? Haha.. Maybe try to at least be a little less butthurt about being shown to your place.
2021-02-18 20:23
5 replies
you wouldn't show anyone to his place internet tough guy 40kg kid tries to act smart about bodybuilding then claims 2% is possible in the same sentence just gets to show ur nothing but a dumb kid so cya dont @me
2021-02-18 20:24
4 replies
Where did I claim that the OP was 2% bodyfat? Your stupid ass claimed that 2% bodyfat isn't something someone can achieve without dying. I gave you a name to study on who is documented well and is proven to have ~2% bodyfat. You can clearly see in the images there isn't much but muscles in the man and you go stupid.. Just tells me a lot about your age. Try to not make yourself seem any more idiotic, I beg you.
2021-02-18 20:26
3 replies
you literally blurted out the name of a random instagram model that supposedly (like who needs proof when youtube title says 2% it means 2% right) is actually 2% bodyfat yea sure this guy is amongst lowest %bodyfat but he is nowhere near 2% which is what you implied dumb kid ah also you said is "proven" show the proof
2021-02-18 20:29
2 replies
Well, I can't arse to find the research on that person for you. It's out there and it's recorded and proven. If the images of him aren't enough, there is also Lizzie Velasquez for you en.wikipedia.org/wiki/Lizzie_Vel%C3%A1sq.. There are multiple papers on him also, I will not dig em up for you if you're a lazy bitch on top of being as dumb as you insist. Thank you and good night.
2021-02-18 22:44
1 reply
i believe you for that last case but that seems to be an extreme disease maybe u can live with 2 % but its not a live u would want even extreme bb's in the 90%s were at their lowest at 5% hence my statement good night :)
2021-02-18 23:02
lol I have a doctor for this shit. First off your claim about dying at below 2%, there are plenty of people at 2% and being below 2% is unhealthy. 3% is unhealthy if you dont work out a lot.
2021-02-18 18:50
#85
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Switzerland Schwandi
At 2% bf i knew this was a bait. So 1/8
2021-02-18 18:08
16 replies
I have a special doctor to make sure I am staying healthy. 2% is if I try my best for a weight in atm I would guess 3-4%. Its not bait though, I am not like one of the ripped guys that would come up when you search 2% body fat, I am simply fit, and get most of my calories from a protein shake, so my body ends up building muscle and not gaining fat.
2021-02-18 18:51
14 replies
lul 0/8 actually
2021-02-18 19:04
13 replies
whatever you say, idk what 0/8 and 1/8 is supposed to mean but im assuming your rating my post a 0 for some reason. Also why out of 8?
2021-02-18 19:06
12 replies
yea not falling for that one
2021-02-18 19:08
11 replies
im dead ass tho. please tell me why its out of 8.
2021-02-18 19:13
10 replies
if you can't figure this out yourself you are probably new to the internet
2021-02-18 19:15
9 replies
not really, this is my first forum and i have been on it for long though. I have seen 8 all over the place idk where its from
2021-02-18 19:15
8 replies
what rhymes with 8
2021-02-18 19:17
7 replies
oh lmfao is that the actual reason. bait. ty, im serious though about this though its whatever.
2021-02-18 19:18
6 replies
people talk shit all the time but someone claiming being 2% bodyfat is surely top 5 of my biggest bullshit i have read on this forum notes
2021-02-18 19:30
5 replies
To be honest Im not sure if body fat % is an accurate measurement, im going off of what the doctor says. I workout 6 days a week and am on a dietary plan at only 15 years old (16 next month). Thats about all else I could tell you.
2021-02-18 19:32
4 replies
no offense mate but if i say 2% is an absurd figure that is impossible from a medical standpoint you might trust me :)
2021-02-18 19:34
3 replies
I should inform you my doctor does tell me I should be trying to eat more to get it up and it will be unhealthy if i ever even skip consecutive workouts without eating more to make up for it. But I am growing still and once again I dont know how accurate the body fat is.
2021-02-18 19:35
2 replies
if you are anything below 10% i would be VERY suprised
2021-02-18 19:57
1 reply
I talked to him in another thread and he insisted that he was 2%. I even said that most pro athletes on their leanest are like 4-5% bf. I don't know how he got the idea the he is 2% bf.
2021-02-19 02:52
it is true i am 0.05 % bodyfat just believe in your goals brah
2021-02-18 19:04
Steroids
2021-02-18 06:46
Eat healthy food, and work out. If you want to become a bodybuilder or completely ripped then you need to start eating more, but if you just want to get fit then have a balanced diet and work out regularly
2021-02-18 06:47
7 replies
With my height 1.83 m, I want to be about 90 kg mostly with muscles
2021-02-18 06:50
6 replies
1. I'm from the US so my brain doesn't process things like kilograms and meters, but google said you are 6 ft and want to be about 200 pounds. 2. imo (not a professional opinion obviously) I think you should start small, go on nightly runs or something of that nature. Slowly make it harder, (I assume you are from Russia from the flag, and I don't know your lockdown status but if gyms are open then start going there) if you own weights then great and if you don't go to a gym or buy some, and start working out there (don't give up on the runs though). Obviously this will take a couple months, but if you are dedicated then you can do it. Just start easy, and slowly make it harder until you reach a point where you think is good and then keep to that point. 3. Same thing with food, it's rather hard to just stop eating bad food and only eat healthy. One way I did it was slowly 'skip' out on a desert, or an unhealthy snack. Every little bit can make a big difference, and always try and keep health in mind when buying food, not sure if you cook or not but whoever does cook (whether that be you, your partner, parents, or someone else) have them try and lower portion sizes (assuming you eat more then you should) and more importantly buy stuff A. Organic 2. Has vitamins, proteins, and good stuff. 3. Try and limit your sodium, fat, and carb intakes. Your diet is probably the most important thing here. Hope this helps!
2021-02-18 07:02
3 replies
thanks. I will do that
2021-02-18 07:06
2 replies
Probably the hardest part is consistently doing it, many people I know do it for the first week and then get lazy, try not to fall in the same trap.
2021-02-18 07:09
1 reply
#60
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Other M@GNU5
true, temptation is almost irresistible
2021-02-18 10:56
80 kg would be more realistic.
2021-02-18 09:43
1 reply
No it isn't, muscle ways a lot ;)
2021-02-18 18:03
#9
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United States Masshole
Literally, just lift and don't eat a bunch of shitty food one of my highschool friends did that for about 2 months and hes jacked as shit
2021-02-18 06:54
Just eat healthy food, workout, get enough sleep and then you're good to go. I know you're not braindead but if you're focussing on losing weight then base your workout around cardio. A good workout would be 100 pushups, 200 squats, 10km, 50 pullups. If your muscles start aching then get more rest but other then that, good luck.
2021-02-18 07:03
1 reply
Side note: If it's hard for you to get into the routine straight away then start small. Wake up at 6 am, and go to the park or the gym. Don't even need to work out just get used to the routine. A problem with most people is that they fall into a slump after 1 week of trying so getting your body used to it usually helps.
2021-02-18 07:06
Don't overeat. Eat with a small surplus of calories, drink more water
2021-02-18 07:05
Eat healthy protein foods like greek yogurt, chicken, fish
2021-02-18 07:08
#17
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United States ZholtyB
you shouldnt go off weight but off of measurements... like make sure you're waist is going down but arms and shoulders etc stay the same. this will mean that while losing fat you're gaining muscle. Eat in moderation and with high protein train every muscle multiple times a week getting progressively heavier with weight and reps over time to be 200lbs at 6ft and have abs is pretty unrealistic. however if you just want to be powerful and not fat 200 is about right
2021-02-18 07:23
Switch hands while masturbaiting.
2021-02-18 07:24
Why do you care about pull ups mens. Use gym or dumbbells at home and be happy
2021-02-18 07:25
2 replies
it's just example. Same with other excercises, like bench press
2021-02-18 08:56
1 reply
thats strange then, maybe you need a lil pause like 2 weeks
2021-02-18 09:27
switch genetics
2021-02-18 07:35
Just eat healthy food, Increase amount of proteins, sleep and workout. You gonna lose weight that way. Dont eat sweet at all, heavier weight doesnt matter.
2021-02-18 07:35
2 replies
I can lose weight so easily. The main problem is how to gain muscles, after you lost fat
2021-02-18 08:57
Look, natural you can gain muscles very slow. Just increase ammont of proteins and sleep good. It took long time to see results. If you want so much to get muscles faster way and to get big with full muscles then you need to take steroids. Ask me whatever you want about steroids I will answer you.
2021-02-18 12:39
I find it interesting how you mentioned that you went from 4 pull-ups to 15 and now can't even do 3. I don't even know how you can gain that much strenght in a month and then lose it all. Sounds weird. But anyway, to make muscles grow you need to stress them and that's done by lifting heavy weights. Basically the same old thing... diet, sleep, lifting. Definitely do a lower carb diet (or even keto) and that way you'll be able to lose fat and gain muscle.
2021-02-18 07:56
9 replies
when my weight is 79 kg = ez 15 pull-ups when my weight is 95 kg = 3 pull-ups. That's it. I can easily lost fat without losing muscles, but my progress on lifting heavy weights still the same
2021-02-18 08:59
keto is the dumbest shit you could possibly do
2021-02-18 20:30
7 replies
for anaerobic performance? yeah higher carb is better. but for fat loss? no, it's one of the best diets for that.
2021-02-19 01:56
6 replies
lol doing keto will result into faster fat loss yes but you'll feel like shit, lose all your muscles and no energy for gym. regular cutting diet with carbs is far more reliable
2021-02-19 15:02
5 replies
"1) but you'll feel like shit, 2) lose all your muscles and 3) no energy for gym." None of the points you made are true and I'll explain why. 1) When we are in a fasted state, fats are liberated from the fat tissue and go to the liver to be produced into a number of different things. Fats can be converted to glucose via gluconeogenesis, fats can be sent to fuel the heart and other muscle tissues, fats can be converted to ketones to fuel the brain. 2) Ketones are muscle sparing. This area is still being studied, but there is some evidence to suggest that since some organs in the body -- such as the brain -- can utilize fats for fuel, the glucose it would usually require is displaced and thus spares muscle mass. Another study found that beta-hydroxybutyrate (the main ketone body) decreases leucine oxidation and promotes protein synthesis in human beings. 3) Like I already said, the muscles, the heart, the brain can use fat for fuel. When you're already fat adapted and in a fasted state, several hormones are released - adrenaline, norephinefrine - which makes you very awake, alert, the complete opposite of lacking energy. So it is a myth that the ketogenic diet is bad and will burn all your muscle and therefore you will become a walking blob of fat instead. Cutting with carbs is the more popular, traditional way, but there are other methods that achieve the same or better outcomes. Plus the metabolic effects and changes in the microbiome and very well documented and seem to be far superior for healthspan when compared to the Standard American Diet - SAD. What a fitting acronym lol. Btw, I provided scientific evidence and I also have anecdotal experience because I'm doing it.
2021-02-19 19:15
4 replies
I also listen to opinions of the CICO proponents such as Layne Norton, so I'm not biased towards the ketogenic diet even though it may appear so. I'm after the best results I can possibly get, that's the only thing that interests me. And so far that's what Keto has provided me.
2021-02-19 19:26
didnt read cos i really dont give a shit but carbs are human body's main source of energy, therefor not getting enough carbs = not giving ur body and brain energy to function properly
2021-02-20 00:47
2 replies
sure, expected from username though... peanut brain
2021-02-20 00:47
ty for the broscience class
2021-02-20 01:04
Weight lifting + balanced diet. Eat tons or protein. + bulking/cutting method doesnt work for most people as they stop after bulking. Lose 5kg, then you need to improve your body composition without gaining or losing much weight. Its slow progress, but easier to follow.
2021-02-18 07:53
eat white meat and plenty of vegetables. running wont give you muscles but will help you lose weight, exercise specific muscle groups in weekly rootations
2021-02-18 07:55
4 replies
2021-02-18 09:02
3 replies
Find out what your calorie intake is to stay the same weight. So weigh your food correctly for 1~2 weeks and keep working out. Let's say u eat 3000 calories daily for on week check how your body changes and look at the scale. If your weight stays the same you have to up the calories. Also try to eat around the same macro nutrients aswell. (Protein/Carbs/Fats). If your body composition changes in a good way, keep doing the same. You can add more protein and decrease other macro nutrient to see if that helps.
2021-02-18 15:41
2 replies
I don't have problem with weight control. I just can't gain more muscles. I gained muscle and fat instead of only muscles
2021-02-18 15:44
1 reply
so then you have to up the proteins, get a better workout schedule :) You're doing something wrong
2021-02-18 15:44
It is much easier to build muscle when you are skinny. You should try to lose weight again continue to workout but lower your calorie intake. Once you get skinny, find a protein shake that could consist of up to 1k calories depending on how much you like to eat during the day (in my case I'm a terrible eater so I had a 1500 calorie shake that I put in 2 cups for after both workouts). idk much about meters and kg but google says about 6 feet 200 pounds which isn't ideal. You probably want to be around the 185-195 pound mark with 5-15% body fat. Also 1 gram of protein per pound of weight is important for building muscle (a little more per day wont hurt but too much isn't good). Reply to this comment if you have questions/ want a more in depth explanation .
2021-02-18 08:01
you have to find the spark where it becomes fun heavy weights, ez day protein mix, milk, ez day lots of sex, ez day
2021-02-18 08:13
#32
Bymas | 
Lithuania a2kas
methane
2021-02-18 09:00
#33
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Australia opzy
I’ve gained 8kg of muscle since the start of the year, gym for a little over an hour every day (working different muscle groups) and eating 4 meals a day + healthy high calorie snacks. I have a really lanky body type (187cm and went from 68 to 76kg) though so maybe wouldn’t work for everyone
2021-02-18 09:01
3 replies
#36
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Turkey ShooGTr
Trying to do what you've done. I'm 185cm and 66kg rn, my body actually looks decent but my face. However, It annoys me saying I'm 66kg xD. Gj that you gained that much :)
2021-02-18 09:07
2 replies
#50
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Australia opzy
Thanks man, I’d actually been gymming for quite a while with not too much progress, real change started when I started eating a lot, got an app which tracked my calories for the day. If you’re going for muscle gain, eat a fuck ton haha
2021-02-18 10:19
1 reply
#69
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Turkey ShooGTr
I started eating a lot but not doing any exercise, I should start doing both simultaneously :) anyway rn I want to gain weight more than muscles xD
2021-02-18 15:27
If you're just struggling to lose some love handles or stubborn belly fat, I suggest you stop trying. Try and build mass, eat proteins (find online how much protein is ideal). Always have surplus calories (healthy fats, carbs and proteins) Rest a lot! Cardio is good but make sure you eat enough so you're not a calorie deficit, you'll lose weight. Work 2 muscle groups a day for 3 days. Rest. Repeat. For beginners this is the best. Couplle them like me: chest biceps Shoulder triceps Back legs Rest repeat The holy graiil of gaining muscle mass: work out hard, rest well, sleep well, eat well (protein is v v important)
2021-02-18 09:19
2 replies
2021-02-18 09:41
1 reply
Yes that is what this whole answer is for. If you are at a calorie surplus, you will gain weight. But if you want muscle mass, eat proteins and healthy fat/carbs, be at a calorie surplus by WORKING out your muscles, and honestly don't do cardio. You'll easily gain weight.
2021-02-18 09:53
If you can't do even 3 pull-ups then I'd suggest you to do basic calisthenics until you can properly do at least 20 push ups, 10 pull ups, 10 parallel dips. After that you can either switch to more complex exercises or think about going gym.
2021-02-18 09:35
Stop eating shitty food Russian kitchen is filled with saturated fat foods
2021-02-18 09:58
-eat good food (you should alreadyy know whats good when asking how to put on muscles) -sleep 8h a day -no alcohol -progressive overload
2021-02-18 10:29
How quickly did you gain that weight? Sounds like you gained all that weight way too fast, or in other words: only gained fat and barely any muscle. Next time when you bulk try doing a lean bulk, just be in a calorie surplus of somewhere between 350 and 500 every day. That way the weight gain will be slower and be more muscle, which also allows you to slowly increase the weight you pullup, instead of getting heavy way too quickly and just not being able to do reps Also make sure you get about 1gr of protein per kg of bodyweight daily. Some people swear by taking even more, but this 1gr should just be your minimum. Make sure you get your micronutrients in, get your sleep in, don't do alcohol or drugs, stay hydrated, etc.
2021-02-18 10:41
Play 3h of aimbots and follow it up with 1h dm and 1h retakes. Do this every other day and you will get buff bro
2021-02-18 10:41
#57
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Europe tete4761
Bait more, it worked for BaitF
2021-02-18 10:54
fap 5 times a day
2021-02-18 10:54
go to jail
2021-02-18 10:56
2 replies
+1 best advice, you azz muscle will be stronger than ever before
2021-02-18 12:42
1 reply
lul
2021-02-18 15:38
#62
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Poland FitPolak
>Count your caloric maintence from Mufflin St Jeor pattern >Calculate 5-10% of your caloric maintence >Add that 5-10% of your caloric maintence (i.e 3000 kcal maintence + 10% of maintence so 300 kcal = 3300kcal) >Weight yourself daily and compare average from each week >Train close to failure >Try to get stronger overtime >Thank me later B)
2021-02-18 10:58
did you try gain muscles ?
2021-02-18 12:40
You need to eat well and sleep well, aside from lifting heavier and heavier weights at the gym.
2021-02-18 12:47
take protein + creatine get enough sleep and workout 4-5 days a week
2021-02-18 15:41
#75
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Canada roylin
eat chikens
2021-02-18 15:42
calisthenics bestest
2021-02-18 15:42
#79
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Palestine tomgfs
Eat properly lmao there's no mystery for gaining muscles ffs
2021-02-18 15:44
#80
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Poland flatness
gain musli
2021-02-18 15:47
steroids
2021-02-18 15:48
#84
 | 
Germany ChRiZOwow
Drink 🍺
2021-02-18 18:06
#86
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Spain N0Love
Number of pullups is not a good measure of muscle development. Strongmen like Brian Shaw was able to do like 5 pullups. Unless it's newbie gains or you're roided to your nuts, anytime you gain muscle you also gain fat. You just have to balance it with a bulk period and a cut period.
2021-02-18 18:08
Just go for steroids, dont fall for this low iq bait ppl saying that u have to live natural and eat healthy and shit. Just use steroids and eat 1kg of rice and 500g of meat 3 times a day
2021-02-18 18:08
just persistence, do press ups every day. thats what I did, I do 4 reps of 70 press ups every day and I do 30 pull up over 2 reps a day. Persistence and having discipline is the best way there IMO. Just keep at it, keep training with more weight and your muscles will grow over time. You wont notice it immediately which is why you have to keep at it and really have motivation to not give up. I believe in you anon
2021-02-18 18:33
simply grow muscles not numbers like you do in this thread
2021-02-18 18:34
Do whatever Christian Bale did to prepare for the first Dark Knight film. He did some insane shit...
2021-02-18 18:39
work out and eat protein
2021-02-18 18:43
#96
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India firejet69
start 5X5 Strength training program with HIIT Cardio training and consume a healthy diet. Eliminate sugary drinks, chocolates, ice creams and KFC, Mcdonalds and all that garbage fast food. You can have them once in a while but make sure to do so in strict moderation. Regarding diet -Veggies, Meat, Chicken, Eggs, Fish, Milk, Nuts, Fruits are your best friends. I don't know much about your body type so I cannot comment much about the diet part. You can visit a nutritionist and discuss a diet plan as well.
2021-02-18 18:46
#100
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Europe LordSF95
Roids bro. Ask lolba
2021-02-18 18:51
1 reply
Good Point.
2021-02-19 02:08
You should do max weight exercises wich increase muscles and do a eating program which has more protein than fat and good carbonhydrates and different kind of proteins. And remember to change your exercises often youtube has many good videos about it
2021-02-18 18:55
Focus on cardio and your stamina , little to no fat and slight muscle is better than more fat and more muscle
2021-02-18 18:56
lift heavy weights , drink protein
2021-02-18 19:10
much more protein, if you are 95kg get at least 200g per day, seriously also eat not more calories than you burn a day
2021-02-18 19:33
Start running and lift heavy weights, ez
2021-02-18 19:35
#124
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Brazil MentiG
The best advice is : HLTV has no especialists kkkkk, look some content on youtube and stuff.
2021-02-18 19:34
squat, pull ups, push ups,
2021-02-18 22:58
More meat and less junk food.
2021-02-18 23:06
Eat cleaner, but take your calories. 2g protein per kg bodyweight. 1,5g carbs per kg bodyweight and 1g fat per bodyweight. Your calories intake should be bodyweight x 24 x 1,1 + 300 in ordner to gain mass. If you want to keep the weight take the formula without 300. Remember that 1kg fat is 9000 calories. So you can still gain muscles and be under your daily calories intake. I hope I helped you!
2021-02-19 02:07
Im 1.95, weigh 107kg. Im kinda fat but not so that i have manboobs or a beer belly or anything. I do alot of labour jobs at home since we are renovating our home and have done that since 2-3 years back and before i played sport and did basic chores. Today i work part time in construction. Now, tenovating can be anything from holding up a 1kg spike pistol and setting up wooden planks to moving 2 tonnes of brick a couple meters. But its almost always physically demanding in the long term. Its more slowburn-endurance training rather than just doing a couple reps of a big weight where you relax every other part of your body except arms. Shoveling snow for example is just upper body strength everywhere. Just doing pushups quickly will probably not work. I dont look like some everyday gym guy i havent gymmed at all except with school actually, but i can still lift more than my friends can who goes to the gym regurarely. I tried going for a little more than a month but i felt it was just diminishing returns and i just got tired at work or home. Im not sure what im coming to but i guess i want to say that please work with your whole body and manual labour can be better than controlled simplified exercises. Just make sure that when youre finished you get that warm and sleepy feeling in your body afterwards. Im no expert but thats how i got to where i am. I can tell you that i eat plenty too. But honestly its just a couple coffees, a sandwich or two, fruit and dinner with pasta/potatoes or rice with 2/3 as much meat with it. And vegetables and fruit.
2021-02-19 02:37
eat spinach mens
2021-02-19 15:02
STEROIDS
2021-02-19 15:03
go to a nutri , he'll explain u better what u need to eat to develop ur muscles also a gym guy (dont remember the name) will explain u which train u need to do to develop ur muscles faster
2021-02-19 19:27
you can buy some muscles here -> hltv.org/logout
2021-02-20 00:49
drink protein shake and immediately go to sleep.
2021-02-20 00:49
Steriods and do not ask these hltv virgins who never worked out in there life
2021-02-20 00:53
go kill big muscle man than take his muscle and put in ur body it work me proof?
2021-02-20 01:06
start nofap
2021-02-20 01:11
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