[–] ▶ №15080553[Quote]>>15080575>>15080590
>>15080548 (OP)Idk nigga protein and exercise
▶ №15080556[Quote]>>15080590>>15080798
inject steroids
▶ №15080575[Quote]>>15080590>>15080597>>15080748
>>15080553Tried that, not giving up on it though, I was thinking maybe I was missing something
▶ №15080587[Quote]>>15080590>>15080594>>15080765
How much can (you) squat
▶ №15080594[Quote]
>>15080587Max? was ~225 lbs. but it's been a while since I squatted so it's probably diminished
▶ №15080597[Quote]
>>15080575You really aren't missing anything. Train consistenly, hit all mucle groups and go to failure. I guess you could do creatine if you you want to see results quicker and can afford it.
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Eat mcdonalds every day and you won't be skinny
▶ №15080615[Quote]>>15080703>>15080770
Bottomline is excersise at least 3 times a week. Hit each muscle group; legs, back, chest, arms. The most common excersise split is Push Pull Legs, Push would be excersises that work your chest, triceps and front delts. Pull works your back, rear delts, and biceps. Legs is self explanatory. Do this split and hit each muscle group at least once every week and you will see progress, provided your in a calorie surplus. Find out your calorie maintenance and try to become consious of the food you eat and the protein your intaking. Then you can worry about other ways, but excersise and diet is the only way to get muscles. TLDR excersise and eat more, get 0.6g protein per lb of your weight.
▶ №15080703[Quote]>>15080713
>>15080615Holy trvke, I do cardio, is that worth it?
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>>15080703Yeah its generally good for your health & there is probably some benefit to muscle gain, but it's just something extra.
▶ №15080764[Quote]>>15080781
>>15080748Source on the picrel? looks useful
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>>15080615this but try to do 2 times a week if you can
▶ №15080781[Quote]
>>15080764look up DIAAS protein quality, or just plug the image into chatgpt and ask any crestions you may have
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also people downplay carbs a lot when it comes to muscle growth, always get a solid amount of carbs daily, especially before lifting. or something
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remember to goon for those pelvic gains
▶ №15080851[Quote]>>15080859>>15080867
i want to gain weight
▶ №15080867[Quote]>>15080996
>>15080851its not gonna happen fast
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start today, figure out your tdee, use an app like cronometer to track calories, get a food scale, make sure youre eating slightly (100-300) cals more than your estimated tdee
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>>15080996you probably dont need that much
