>be me
>170cm (5'7")
>wake up at 63kg (138lbs)
>literally eat 2800kcal of
>brown rice
>sardines
>minced beef
>steel cut oats
>eggs
>protein shakes
>pre workouts
>weigh in before sleep
>63kg
HOW MUCH MORE DO I NEED TO EAT?! IM SO FUCKING FULL
HOW THE FUCK DO I BULK?!
Isaac Barnes
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Sebastian Morgan
Drink milk if you want to bulk, this has been known on Jow Forums forever
Sebastian Myers
This.
Lots of milk is great way to gain fat in short amount of time.
But seriously OP just calculate your maintenance and eat 300 calories above it and lift with lots of volume. Clean bulk>dirty bulk
Brayden Rogers
lift more
you must loft more and heavier
Asher Hughes
dirty bulk > clean bulk
Mason Campbell
Literally what's the point? You can't gain more than 7lbs of muscle in a year.
Robert Edwards
You should eat at least 3000. Try drinking olive oil; mixing lemon juice in helps. Get fattier beef. Eat fruit. Dried fruit is very calorie rich. Nuts too.
Don't. Milk is extremely estrogenic.
You don't know what those mean. And that is not true.
Christian White
Just eat more you stupid fuck
Liam Gomez
I want muscles not tits. My gyno is bad enough
Robert Foster
Studies measuring high milk consumption don't show effects on Test/Est balance and we know why; estrogen is broken down by your liver. Olive oil also has a bunch of estrogen you dyel brainlet.
Milk aside from easy protein and calories has growth hormones that make you get taller and bigger.
Luke Ortiz
You get gyno from roids, not milk
Daniel Thompson
This is me except i dont drink protein shakes and preworkout. I've been eating around 3000kcals and still I've never gone up beyond 63kg. I've been diagnosed with hyperthyroidism so there's that. I know i'm gonna make it. I just need to figure out this bulking bs.
Jace Rodriguez
Fuck bro I'm 6'2, 155 lbs (used to be 145 lbs). I can't gain weight, I literally eat more than 4000 calories a day and I can't go above 155. How fucking much do I have to eat before my metabolism stops burning everything? 6000 calories?
Nicholas Butler
>bulks heavy
>doesn't lift heavy
theres your problem
increase your weight or do more reps
Charles Edwards
Here's my workout routine
Only have a 10kg dumbbell cause I hate going to the gym
Used to only do calisthenics
chest
>10x5 push ups
>6x5 dumbbell flys
>6x5 dumbbell press
biceps
>6x5 biceps curl
shoulder
>12x5 dumbbell row
What's not good about this?
Gavin Edwards
Where's your linear progression?
Its fine if you want to do calisthenics but you gotta progress on the # of reps to make progress
Alexander Gray
what the fuck bro have you tried counting your macros? I lift with a complete dyel phaggot who refuses to count macros and he is the exact same as you. I started analyzing his diet and turns out this guy just forgets to eat some days OR he eats way less than he actually thinks he does
Austin Lopez
>Where's your linear progression?
I need to increase my reps on every set?
Camden Bennett
You are chronically over-estimating your caloric intake like a fatty chronically under-estimates theirs.
Whenever I go out to eat with my skelly friend he thinks 8 pieces of sushi is 1000 calories.
Jack White
>hyperthyroidism
can't you get one of your thyroids removed?
It's a pretty common procedure.
Juan Reed
You need to continually pump out more reps on each exercise to make progress.
See how many you can do in a row, do half of that every single day.
Also, get a pullup bar, those dumbell rows aren't doing jack shit. Uses the dumbells to do a dumbell press, do some situps and some prone hyperextensions and some squats
Parker Hernandez
>do half of that every single day.
for 3 sets, I should have added. At the end of a few months, try for you max again and reset the number of reps per set accordingly.
Christian Gray
>months
ffs, weeks - end of a few weeks
Juan Ramirez
I’ve heard this before but always heard mixed consensus on milk. Could you link to the study you’re referencing?
Jeremiah Parker
The thing is, I used to be obese, 32bmi, so I don't think I have hyperthyroidism
John White
The amount of muscle you can build in a given period of time is limited, therefore clean bulking allows you to spend more time adding muscle at the optimal rate because less time is spent cutting when you are not building muscle. How is that difficult to understand?
Nathan Jenkins
Jose Miller
Which studies would those be?
Milk decreases test secretion in men and children: ncbi.nlm.nih.gov
Admittedly milk is very nutritious and anabolic, but female hormones from pregnant cows are the last thing you want to put in your body if you want to increase your muscle mass.
>Olive oil also has a bunch of estrogen you dyel brainlet.
Nearly every food has estrogen in it, what matters is how much. Olive oil has no significant amounts of estrogen, in fact it seems to increase the effects of aromatese inhibitors: ncbi.nlm.nih.gov
Milk is not the only thing that can make you taller. You can get animal protein and calcium from many other sources. Also, I am pretty sure OP is an adult.
The last study was performed on mice.
Nolan Smith
holy shit, go look up the basics of strength training aka resistance training aka creating something for the body to actually adapt to aka actually trying to lift heavier
Juan Gray
2800 is more than enough for someone that is 63 and that height. Maybe you forgot to work out if you lack results?
If anything fails. 3-4 tablespoons of olive oile during the day.
Gavin Robinson
How do you plan to get bigger without increasing the weight or the rep count?
>I hate going to the gym
Never gonna make it.