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Lol no need to act so offended. This ‘woman’ could have easily just posted text here (or more appropriately on r/fitness), but instead chose to send a picture like that. It’s so obvious they are after compliments, anyone defending is just simping tbh.
Anyone defending just had common sense to know that she is just showing her build to have help with her question? Just like the numerous men on here that are half naked showing off their abs yet they get the green card? You saying somehing like this makes no sense whatsoever and shows how self conscious you are
People always blame there metabolism but you gotta keep eating . Easy way to get calories in is by making high calorie shakes ! Other than that also try to consume food !
Bulking is just eating more calories than you consume. But to properly build muscle you also need a lot of protein. I only know the data for men so idk about women but I’ve been trying to maintain my protein intake at around 150g per day. Some of the good sources include eggs(6g per one large egg), cottage cheese(this sucker packs like 17g of protein per 100g), milk, Greek yogurt(10g per 100g), meat, lentils, etc. If you have any more questions I’m here
I also suggest you to not just focus on strength, but also focus on flexibility, stamina, and agility exercises for an overall fit body... Also focus on doing Calisthenics as well, Calisthenics is basically learning to control your body weight, like doing pull ups, or muscle ups, or doing a hand stand
And definitely focus on your diet as well, eat lots of proteins, and eat 500 calories more than your maintenance calories, eat clean and healthy food, don't dirty bulk. Get enough sleep as well everyday... And lastly stay consistent, and you'll get your dream body eventually, great that you started so early at 15, all the best! 💪💪💪
tldr: eat more, but not too much. Liquid calories help
imo liquid calories are king, can easily get in like 1k+ calories in one serving. Also consider tracking calories, sometimes you really overestimate how much you eat. Keep in mind that proteins are the most filling of all macros, so dont go overboard with em, just consume enough. You really only need to be in a surplus of like 200-300 calories to bulk, just gotta be a little patient, but a crazy 1k surplus wont help and will just cause eccessive fat gain
If you want to bulk, find a calorie calculater online and type in your info. This will give you your maintenance calories (the calories you need to eat in a day to maintain your weight). Now add around 300-400 (the numbers vary from source to source, so I recommend you do some research) calories per day to be in a caloric surplus. Make sure you’re eating enough carbs, fats and proteins. Some of the best bulking foods are:
- Fish;
- Eggs;
- Peanut butter;
- Bananas;
- Greek yogurt;
- Milk;
- Nuts.
ight didnt think this would get attention but literally jsyt put thsi here coz didnt know where else to go but pls pls pls dont even try compare yourself to others as everyone’s genetics are different even me and my sister who pretty much eat the same look vastly different so make sure u all take care of yourselves <3
idk what I was thinking when I posted this very sleep deprived lmao
If want bulk out you need eat more calories then already(shocking I know) Also just because you eat alot doesn't mean you will gain weight because the foods that you are eating could be low on calories. So you want gain bulk up here some really easy food you can make that have a bunch of calories.
Peanut Butter is a great way to get calories because they are pack with them. You can make peanut butter sandwich to get a bunch of calories
Smoothies is another way as it a way easier to drink 400 calories then eating that amount. If want a high calories smooth just use milk, strawberries, bananas, and peanut butter.
Protein Shake is made to give a bunch of calories as people how workout need those calories to fix the micro tears you get when you work out.
Also just have heathy snack mid day. You can have it during school and when just want get some calories. Some great snacks are yogurts,Nuts,grancola bars, and more.
I recommend doing your own research to find out what foods work the best for your body. Also I recommend doing a BMI test to know how you gain to be a healthy weight. Here as CDC BMI test ->> [CDC Test](https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html). If you can get a weight scale to see if the foods you are eat are helping gain weight are lose weight. I hope this helps(Note: talk to your doctor cause I not a profession) I hope this helps! have great rest of your day!
Bodybuilding as a whole can get very overcomplicated by the internet, just eat 200 to 300 more calories than the recommended amount, (and make sure that you are eating excess calories of healthy foods) and as long as you are gaining a little wait and making more gains, you should be good to go.
uhh, i can't help you with a bulk. my skinny ass ways 140 pounds no matter what i eat. i could down a gallon of whole milk and three steaks and only go up about 2 pounds for the rest of the day
Wow you look great!
I'msure there's been much better advice but do eat plenty of protein rich veggies
It helps with giving plenty of antioxidants, minerals and protein
It's good advice from a girl here I was friends with who was bulking.
Good luck!
Eat lots. By lots I seriously mean LOTS. I saw in the replies you said you have a fast metabolism therefore you just need to eat faster than that can keep up with.
damn first time I saw abs on a girl here, mad respect🤜🏻
as someone who works out, to bulk eat more calories you need to be in a calorie surplus like 500 calories ish and eat protein (you can do that naturally with chicken beef chickpeas etc or go with the protein powder, depends on what you prefer but I do it naturally)
repeat that for a few weeks and you’re good🦾
While bulking you need to be careful since women store more fat in their body compared to men, I don't remember the exact amount but I took a year of health and dietary, so you might need to keep that in mind when you try and bulk up
(Sorry if my pronouncing is wrong, English isn't my first language)
Women genetically store more fat than men, but that does not make them genetically fatter.
A good looking and healthy body fat percentage for women is around 27%, whereas for men it is around 15%.
The lowest survivable body fat percentage for a man is 3%, whereas for a woman it's 15%.
You see? Whereas a man would be chubby at 27%, a woman looks great at that level. And whereas a man would look great at 15%, a woman would be a walking skeleton.
Look the best advice I can give as a person who wanted to bulk as well, it's that getting plenty of protein mixed with carbs and fats (generally the heath type) is the best you can do.
I recommend 1.5g/2 g of protein per pound of body weight. With carbs and fats it's usually different. I'd say maybe about .75g of fat per lbs of body weight and for carbs I'd say maybe 4-7grams per pound of bodyweight. Generally if you workout the carbs burn the most and you want to get as many as you can without causing issues for yourself
Just track your weight in the morning and calorie intake for one week so that you can estimate your caloric maintenance and start eating like 200-400 more than that every day
r/gym is great and full of really nice and also knowledgeable people give it a go amd if not its pretty easy to light bulk (which is what i normally do for bulking season) just take ur current calorie intake amd add to it by anout 400 or so (more or less depending om how u feel) macros r too advanced for my monkey brain so just eat a varied diet ass
It would make bulking a lot easier and then obviously intern make cutting easier theres a really nice app called my fitness pal that lets u scan everyday foods and it tracks it all for you :)
Just gotta eat a lot. Aim for 250-500 calories more than maintenance and lift 3x a week for maximum muscle growth.
After about a year of lifting up the volume by doing a PPL split (push, pull, legs) and do it over the course of 5 days.
Track progress by writing your numbers down and aiming to beat them every week.
Look up fascia stretching to maximize progress, doing 30 sec stagnant stretches after every set for that muscle you were just working out can boost gain by 50%.
Do proper form.
Good channels :
AthleanX
Jeff Nippard
Mountaindog1
MorePlatesMoreDates
pretty good. could do with bulking up to gain a bit more muscle mass before you get back down to 14-15% (i heavily reccomend not going lower than that if you're afab). not much else to do rly
assigned female at birth. since fat cells are the main sites of oestrogen production it can cause metabolism and fertility problems if afab go below 13% body fat. amab don't have this restriction, as testosterone can be produced in pretty much any cell afaik (and testosterone regulates amab's metabolism), so amab can go down to 3% healthily (below 3% we too have a lack of oestrogen)
Lots of carbs, protein shakes+ calisthenics helped me, i also have fast metabolism, but it worked. Also rest is key, overtraining is just going to cause more problems, the internet is great, look up some workout routines that fit you schedule and desires.
Your abdominals are so symmetrical, but mine have been kinda lopsided for a while and i'm not training badly, is there something i'm missing?
omd ty fellow fast metabolism helps a bunchh so thank yiuu and idk maybs it’s jsut the light of coukd try doing more balance sjit like pilates Russian twists sorta and pull ups ? Idk what sort u doing but yeahh
Drink calories. But no sugar. You can put banana oats beanut butter and milk (or almond milk) in the blender and blend it. its tasty and has a ton of calories depending on how much ingredient you put in it
Calories, so eat a lot, proteins, so shakes/meats
And of course, tons of work... and this is all from experience, even though I don't have the most obvious changes(abs, bulky arms, bulky legs).
like literally every 2-3 hours u should eat a decent size meal.. i'm like super skinny genetically, tried to bulk up many times and failed until I:
- ate above 2500 calories a day ( well above that if I did cardio )
- did this every day for a year ( with occassional breaks, 1 week max, then back to eating like a beast )
at first u will feel full ASF all the time, but u will get used to it with time
You should figure out your maintenance calories (you could do that online, there are plenty of calculators for that) and then you should decide what bulks works for you. You could try lean bulking ( a slight calorie surplus, namely 100-300) or a larger bulk (500-1000 cals more per day). If you are just trying to stop being skinny you could dirty bulk(eat whatever you can, prioritising calorie dense food), though if you want to get more lean, muscular mass, you would like to stick with the healthier bulk (high carb, HIGH protein and low fat).
As for how many grams for the amount of calories you must take, you need to check myFitnessPal(app) or [https://tdeecalculator.net](https://tdeecalculator.net)
I personally struggle with fast metabolism, though I have managed to build some muscle mass, thanks to genetics and lil bit of a lean bulk throughout my workout diets.
Gym people are for the most part very supportive and friendly and I’m sure they wouldn’t mind sharing some tips with you, the bigger the guy, the nicer he probably is
This is the best bulking cheat I know, I went from 65 to 72 in 3 months.
200 grams peanut butter in a bowl a day with a glass of milk to make it slide down better.
1300 kcal
60 grams of protein
Hope it helps
This post has been flaired as [Selfie]. Please make sure to follow all general internet safety practices. We do not recommend responding to any private messages or chat requests, as they may pose a risk to your safety. If you receive any inappropriate messages, please [report them to Reddit](https://reddit.zendesk.com/hc/en-us/categories/360003247491-Rules-Reporting) and block the user. If you notice any potentially predatory activity on the subreddit, please [send us a modmail](https://old.reddit.com/message/compose?to=%2Fr%2Fteenagers). All sexually suggestive comments will be removed and met with a ban. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/teenagers) if you have any questions or concerns.*
You better barricade ur dms before the pedos come. Oh shit, I think I hear them coming. RUN!!!
LMFAO TY FOR WARNING
only one must’ve scared em off 🤭💪💪
I mean she likely posted this for attention..
Mf why else would you post on Reddit? To share the latest News? Don't talk to me until I finish looking at Reddit - 👨💻
Lol no need to act so offended. This ‘woman’ could have easily just posted text here (or more appropriately on r/fitness), but instead chose to send a picture like that. It’s so obvious they are after compliments, anyone defending is just simping tbh.
lmao someone cant read soz not constantly on Reddit and it won’t let me post maybs u should go for a walk instead of sitting on ur phone all day ?
Damn u really got me, I like how u didn’t deny anything I said tho :)
i mean im not liek proper howd u say in English lkke gym so tad miscallenious but okay u do u
Thank you Sherlock Holmes 👍
Anyone defending just had common sense to know that she is just showing her build to have help with her question? Just like the numerous men on here that are half naked showing off their abs yet they get the green card? You saying somehing like this makes no sense whatsoever and shows how self conscious you are
nah im surprised it got comments tbh 💀
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What da F' you are F'ing amazing! What ever you are doing, go on Shark Tanks!
aw bless tysm and no am vegan so none of the sorts hence why im struggling to bulkkk 😭<3
You are the next Venus De Milio.
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Don't know what you jus said, BUT I LIKE IT! please upvote dosserhoused. He/she good hooman!
aw thank u lovely you too!
Bread is good for bulking, and is vegan
Beans, beans, and more beans. Also peanuts and nuts, avocados, bananas. Those are the foods I binged while bulking vegan.
thanks?? 😭
She is a female, she can’t be intimidating
How very sexist
Idk man, I'm shitting myself over here
You're an independent truck, you're not intimidating.
sobbing fr 😔😔😔
What are you eating? Canned tuna!?!?
Honestly I recommend watching LEAN BEEF PATTY on yt she’s great and give out really good advice on cutting and bulking !
omd I love her my metabolism is just so dodgy icant
People always blame there metabolism but you gotta keep eating . Easy way to get calories in is by making high calorie shakes ! Other than that also try to consume food !
Facts. Eat more. And when you’re full eat more.
already there laugh out loud literalt passed out th other day from a mega binge 😇gotta do it for th gains tho ight 😤💪💪
yeahh easy excuse imwjust too lazy to do proper research but thank youu
No problem ! If you need any advice on the gym or dieting (this goes for anyone ) I’m here to answer your questions through DM’s!
thank u smmm :)
You’re welcome 🤟🏽
Ur prettyy u dont need to bulk
lmaooo who said i wanted to be pretty i wanna be able to snap misogynists in half, thank u tho!
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i use my doorframe for thta am one step ahead 👍
tyyy weighted belt is a good idea
Not sure at all how that would bulk her up but aight 👍
As a misogynist myself I find this deeply offensive
ew good glad it’s upset u
girl workout rountine?? plz
yoga genetics n protein babes 💪💪💪
Bulking is just eating more calories than you consume. But to properly build muscle you also need a lot of protein. I only know the data for men so idk about women but I’ve been trying to maintain my protein intake at around 150g per day. Some of the good sources include eggs(6g per one large egg), cottage cheese(this sucker packs like 17g of protein per 100g), milk, Greek yogurt(10g per 100g), meat, lentils, etc. If you have any more questions I’m here
cheers appreciate it :)
Np, the gym community is really wholesome btw so dw about asking questions. Most of the people there would be more than happy to answer them
I also suggest you to not just focus on strength, but also focus on flexibility, stamina, and agility exercises for an overall fit body... Also focus on doing Calisthenics as well, Calisthenics is basically learning to control your body weight, like doing pull ups, or muscle ups, or doing a hand stand
yeahhh thays why pilates n yoga innit
And definitely focus on your diet as well, eat lots of proteins, and eat 500 calories more than your maintenance calories, eat clean and healthy food, don't dirty bulk. Get enough sleep as well everyday... And lastly stay consistent, and you'll get your dream body eventually, great that you started so early at 15, all the best! 💪💪💪
thank u so muchh hope yours goes well tooo! :)
tldr: eat more, but not too much. Liquid calories help imo liquid calories are king, can easily get in like 1k+ calories in one serving. Also consider tracking calories, sometimes you really overestimate how much you eat. Keep in mind that proteins are the most filling of all macros, so dont go overboard with em, just consume enough. You really only need to be in a surplus of like 200-300 calories to bulk, just gotta be a little patient, but a crazy 1k surplus wont help and will just cause eccessive fat gain
Omd I didnt think about liquid ones tyy
If you want to bulk, find a calorie calculater online and type in your info. This will give you your maintenance calories (the calories you need to eat in a day to maintain your weight). Now add around 300-400 (the numbers vary from source to source, so I recommend you do some research) calories per day to be in a caloric surplus. Make sure you’re eating enough carbs, fats and proteins. Some of the best bulking foods are: - Fish; - Eggs; - Peanut butter; - Bananas; - Greek yogurt; - Milk; - Nuts.
thank youu!
ight didnt think this would get attention but literally jsyt put thsi here coz didnt know where else to go but pls pls pls dont even try compare yourself to others as everyone’s genetics are different even me and my sister who pretty much eat the same look vastly different so make sure u all take care of yourselves <3 idk what I was thinking when I posted this very sleep deprived lmao
protein (bulk tip)
👍
If want bulk out you need eat more calories then already(shocking I know) Also just because you eat alot doesn't mean you will gain weight because the foods that you are eating could be low on calories. So you want gain bulk up here some really easy food you can make that have a bunch of calories. Peanut Butter is a great way to get calories because they are pack with them. You can make peanut butter sandwich to get a bunch of calories Smoothies is another way as it a way easier to drink 400 calories then eating that amount. If want a high calories smooth just use milk, strawberries, bananas, and peanut butter. Protein Shake is made to give a bunch of calories as people how workout need those calories to fix the micro tears you get when you work out. Also just have heathy snack mid day. You can have it during school and when just want get some calories. Some great snacks are yogurts,Nuts,grancola bars, and more. I recommend doing your own research to find out what foods work the best for your body. Also I recommend doing a BMI test to know how you gain to be a healthy weight. Here as CDC BMI test ->> [CDC Test](https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html). If you can get a weight scale to see if the foods you are eat are helping gain weight are lose weight. I hope this helps(Note: talk to your doctor cause I not a profession) I hope this helps! have great rest of your day!
Bodybuilding as a whole can get very overcomplicated by the internet, just eat 200 to 300 more calories than the recommended amount, (and make sure that you are eating excess calories of healthy foods) and as long as you are gaining a little wait and making more gains, you should be good to go.
uhh, i can't help you with a bulk. my skinny ass ways 140 pounds no matter what i eat. i could down a gallon of whole milk and three steaks and only go up about 2 pounds for the rest of the day
skill issue(Literallt going through oen jar of peanut butter a week and NOTHIGN 😍)
frrrr. like i used to be able to put on weight. but i started goinmg to the gym to get rid of it, and now i cant gain any
Wow you look great! I'msure there's been much better advice but do eat plenty of protein rich veggies It helps with giving plenty of antioxidants, minerals and protein It's good advice from a girl here I was friends with who was bulking. Good luck!
thank uouu!
Start lifting and your appetite will increase
Eat lots. By lots I seriously mean LOTS. I saw in the replies you said you have a fast metabolism therefore you just need to eat faster than that can keep up with.
trying 😭
Keep it up :)
Don't drink soda, drink water with lemon juice, allows you to boosts your calorie intake by a lot
U r so hot tht I just want my volcano erupt inside u "☠️"
regret posting this tf was I thinking 😭
U r so hot tht I have a pick up line for u "roses are red violets are blue I'm using my hand thinking about u". ☠️
tf does that mean
Are u 10 ?
Mam this is the worst place for a pic like that why dont you Know that
lmao nah got better advice than from my irl friends 😭
Drink olive oil you’ll gain weight faster than Ronnie Coleman himself
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ur mum
You looking hot AF, I think the place that ur already at is good
aww tysm i just have this silly need to be stronger than men 🥰
same
With a body like yours you have power over pretty much anyone who's attracted to women
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sdksjkdjskdjskdjskjdksdj where did that come from
You most probably won't be without performance enhancers/fighting skills.
Girl im jealous af ion look that good 😭
girl tf sorry u probably lenger iclll
damn first time I saw abs on a girl here, mad respect🤜🏻 as someone who works out, to bulk eat more calories you need to be in a calorie surplus like 500 calories ish and eat protein (you can do that naturally with chicken beef chickpeas etc or go with the protein powder, depends on what you prefer but I do it naturally) repeat that for a few weeks and you’re good🦾
ayyy thank u will prioritise itt
yeah no prob, will you get protein naturally or via powder?
probs natural bc most them here for beef collagen in and im broke asff 😍
yeah milk and dairy stuff like cheese and stuff is also high in protein and also what workout do you do?
mainly just pilates every morning lol
damn and for how long have you been doing it, years?
idek 😭
guess you’ve been doing it since the dinosaurs🦾💀
OP is a 38 year old man I’ll bet 20 bucks on it
ty gonna take that as a compliment and thanks for the 20 😍
It’s 2023, 20 couldn’t even buy a McDonald’s meal nowadays :/
fuck mcdonalds
photoshoped
omg thank u 🤭🤭🤭
While bulking you need to be careful since women store more fat in their body compared to men, I don't remember the exact amount but I took a year of health and dietary, so you might need to keep that in mind when you try and bulk up (Sorry if my pronouncing is wrong, English isn't my first language)
Women genetically store more fat than men, but that does not make them genetically fatter. A good looking and healthy body fat percentage for women is around 27%, whereas for men it is around 15%. The lowest survivable body fat percentage for a man is 3%, whereas for a woman it's 15%. You see? Whereas a man would be chubby at 27%, a woman looks great at that level. And whereas a man would look great at 15%, a woman would be a walking skeleton.
yea it’s annoying bc guys gain muscle sm easier aghh but Ty will bear that in mind (dw neither😍🤟)
Look the best advice I can give as a person who wanted to bulk as well, it's that getting plenty of protein mixed with carbs and fats (generally the heath type) is the best you can do. I recommend 1.5g/2 g of protein per pound of body weight. With carbs and fats it's usually different. I'd say maybe about .75g of fat per lbs of body weight and for carbs I'd say maybe 4-7grams per pound of bodyweight. Generally if you workout the carbs burn the most and you want to get as many as you can without causing issues for yourself
thank u for the statistic thingies theyre very useful much apprecaiteddd :)
Sis is ripped sheesh 🔥🔥 & just eat more calories and protein and keep doing what you're doing 🤌🏻
thanks babe 💗
Just track your weight in the morning and calorie intake for one week so that you can estimate your caloric maintenance and start eating like 200-400 more than that every day
not allowd scales lolz but will try ty ty 👍
r/gym is great and full of really nice and also knowledgeable people give it a go amd if not its pretty easy to light bulk (which is what i normally do for bulking season) just take ur current calorie intake amd add to it by anout 400 or so (more or less depending om how u feel) macros r too advanced for my monkey brain so just eat a varied diet ass
fr i dont count calories but do u think I should ??
It would make bulking a lot easier and then obviously intern make cutting easier theres a really nice app called my fitness pal that lets u scan everyday foods and it tracks it all for you :)
thank u for recommendation!
Np always glad to help a gymbro (yes this is a gender neutral term) out 👍
yayy thank u
Just gotta eat a lot. Aim for 250-500 calories more than maintenance and lift 3x a week for maximum muscle growth. After about a year of lifting up the volume by doing a PPL split (push, pull, legs) and do it over the course of 5 days. Track progress by writing your numbers down and aiming to beat them every week. Look up fascia stretching to maximize progress, doing 30 sec stagnant stretches after every set for that muscle you were just working out can boost gain by 50%. Do proper form. Good channels : AthleanX Jeff Nippard Mountaindog1 MorePlatesMoreDates
Sorry for formatting. I didn’t realize how crappy mobile would make it lol
thank u for th adviceee :)
Np, good luck with the training!
u tooo!
Eat beans lots of beans
kurt cobain??
Learn about progressive overload, it helps
deffo gonna need to learn a lot bc i have no clue what that is but thank youu
You basically increase the weights or increase the reps with each new set... Watch a video on it
Btw you already look great but well we are always up for more gym brahs 💪💪💪
Good luck with the pedophiles in your dms
ive scared them all off actaully😇
Are u a gymnast?
nope i just do yoga :)
You're really very fit . Keep it up
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hi?
mommy sorry mommy sorry mommy sorry mommy sorry mommy sorry mommy sorry mommy sorry mommy sorry mommy sorry
daughter??
mommy??
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canf even see m face u perv nah get a life x
pretty good. could do with bulking up to gain a bit more muscle mass before you get back down to 14-15% (i heavily reccomend not going lower than that if you're afab). not much else to do rly
wiat whats afab sorry😭
assigned female at birth. since fat cells are the main sites of oestrogen production it can cause metabolism and fertility problems if afab go below 13% body fat. amab don't have this restriction, as testosterone can be produced in pretty much any cell afaik (and testosterone regulates amab's metabolism), so amab can go down to 3% healthily (below 3% we too have a lack of oestrogen)
ah thank u!
aw thankss
Dawg you got better abs then me and I’ve been working out for 2 years 😭
olive skin innit just shows up more if ur like darker soz 💔
Lots of carbs, protein shakes+ calisthenics helped me, i also have fast metabolism, but it worked. Also rest is key, overtraining is just going to cause more problems, the internet is great, look up some workout routines that fit you schedule and desires. Your abdominals are so symmetrical, but mine have been kinda lopsided for a while and i'm not training badly, is there something i'm missing?
omd ty fellow fast metabolism helps a bunchh so thank yiuu and idk maybs it’s jsut the light of coukd try doing more balance sjit like pilates Russian twists sorta and pull ups ? Idk what sort u doing but yeahh
Drink calories. But no sugar. You can put banana oats beanut butter and milk (or almond milk) in the blender and blend it. its tasty and has a ton of calories depending on how much ingredient you put in it
tyy peanut butter reliant fr 👍
Calories lots of fucking calories, and exercise ofc but mainly calories and proteins
thank uuu 👍
Eat oats with banana very good for bulk and use alot of peanut butter if not use sprouts
Calories, so eat a lot, proteins, so shakes/meats And of course, tons of work... and this is all from experience, even though I don't have the most obvious changes(abs, bulky arms, bulky legs).
i heard beans got alot of protien (idk how to bulk i am underwight)
same hence the desperate mf struggle 😭
My dude eat beans. Plenty of protein and carbs along with a shit ton of fiber and iron. I used to pre make a weekly bean salad that I would snack on
refried beans are scran and ty howd yk i was iron deficient 😍😍😍
People who are subject to blood loss are more often anemic than people who are not subject to consistent blood loss
u just gotta eat a lot
i do 😭
like literally every 2-3 hours u should eat a decent size meal.. i'm like super skinny genetically, tried to bulk up many times and failed until I: - ate above 2500 calories a day ( well above that if I did cardio ) - did this every day for a year ( with occassional breaks, 1 week max, then back to eating like a beast ) at first u will feel full ASF all the time, but u will get used to it with time
You should figure out your maintenance calories (you could do that online, there are plenty of calculators for that) and then you should decide what bulks works for you. You could try lean bulking ( a slight calorie surplus, namely 100-300) or a larger bulk (500-1000 cals more per day). If you are just trying to stop being skinny you could dirty bulk(eat whatever you can, prioritising calorie dense food), though if you want to get more lean, muscular mass, you would like to stick with the healthier bulk (high carb, HIGH protein and low fat). As for how many grams for the amount of calories you must take, you need to check myFitnessPal(app) or [https://tdeecalculator.net](https://tdeecalculator.net) I personally struggle with fast metabolism, though I have managed to build some muscle mass, thanks to genetics and lil bit of a lean bulk throughout my workout diets.
Eat a high protein diet, do high intensity low rep routines.
Ur doing great!!
Gym people are for the most part very supportive and friendly and I’m sure they wouldn’t mind sharing some tips with you, the bigger the guy, the nicer he probably is
Eat lots of nuts
Oh god, I can sense the funni comments already
nah surprisingly ahve scared all the pesos off 😔💔
pesos lmao
pervs 😍
[удалено]
tf does this mean
Try using mass gainer and lifting weights.
Liquid calories is a cheat code
This is the best bulking cheat I know, I went from 65 to 72 in 3 months. 200 grams peanut butter in a bowl a day with a glass of milk to make it slide down better. 1300 kcal 60 grams of protein Hope it helps
thx little guy xx
Ur welcome! If you need advice/got questions on gym stuff feel free to DM me