>>77213415
You haven’t been eating enough. 146g of protein is 584 cal.

Stolen reddit image

Trooned out wog spam

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Oof

>>77213419
That’s the total protein, I eat around 1800 calories a day, I can’t stuff more in my mouth if I tried, but I’m also not trying to eat unhealthy, I eat chicken breast and eggs primarily and a protein shake

>>77213421
I don’t use Reddit this is my real body. I’m also not a troon, just super skinny and frail

>>77213430
Lil buddy, you’re not going to gain weight on 1800 cal a day. What’s your height an weight?

>>77213443
5’7” and last I checked I was around 130

>>77213448
Bruh, you’re barely eating above BMR, you probably lost weight if you were actually exercising 6 times a week. You need to be eating at least 2800 cal a day if you want to gain

>>77213448
You gotta add some more rest days in there too. Id advise taking the weekend off entirely. Also make sure youre sleeping good and hydrating. If youre eating good and training with intensity youll get stronger and gain muscle. But if you dont rest you cant grow.

>>77213450
>>77213452

It’s not intentional. I literally feel stuffed when I eat. I only know the macros I’m getting because I precisely measure every single meal I eat, which I cook myself avoiding all oils and sugars to try and keep a clean diet.
Hydration is also hard. I drink about a liter of water a day and it feels like I’m forcing water down half the time.

I really do work out an hour a day 6 days a week, with Monday and Friday being the dedicated full body days, Tuesday and Thursday being upper body, wednesday being leg day, and Saturday being mostly core and cardio to be a rest from strength training while still getting benefit. Sunday is my only true rest day.

>>77213470
Idk if it makes too much of a difference, but I’m 31

>>77213450
2800kcal is too much for a 5'7 guy unless he's already jacked or does a substantial amount of daily cardio. There's a cap to how much muscle you can build in a given timeframe and the rest of those calories will just turn to lard.
t. 5'7

>>77213430
>1800 kcal
time for 2200
>ooh but i feel so full when i eat
yeah that's the point, satiety = maintenance. start adding olive oil and drinking a glass of milk with all your meals
also, you can do what you want in this regard, but i wouldn't work out 6x a week as a noob, especially if you have full body days.

>>77213470
>avoiding all oils and sugars to try and keep a clean diet.
>want to gain weight
Choose one.
You can't gain weight from chicken, rice and broccoli. Basically you're cutting and wondering why it doesn't have the effect of bulking.

>>77213470
>I literally feel stuffed when I eat.
Because you eat clean, you need to eat a hilarious amount of food to feel full, and then you feel bad.
The solution is not eating clean.

>>77213486
But wouldn’t that make my gains mostly fat? I am absolutely open to the idea I was wrong, but I was always under the impression part of gaining proper muscle is having a proper clean diet and avoiding all the junk and processed foods.

>>77213479
>>77213481
My daily intake consists usually of a 13oz chicken breast, 3 large eggs, a cut of chopped broccoli, and 2 cups of brown rice for the meal and then a protein shake

I eat once a day, usually in the early evening or late afternoon, due to my work schedule I usually exercise around 2pm.

I can figure out how to get more calories, but I just have problems eating a lot, I’ve always had a small stomach

>>77213491
>But wouldn’t that make my gains mostly fat?
If you're healthy and get enough protein that's not a problem. For starters, eat chicken thighs instead of chicken breasts, also eat something 2-3x per day.

> I was always under the impression part of gaining proper muscle is having a proper clean diet and avoiding all the junk and processed foods.
No that's what you do when you want to lose weight.

>>77213415
>working out an hour a day for 6 days a week
What are you doing and how much have you improved at it? Are you actually getting stronger? You may be training at too low of an intensity. Do starting strength for a few months at maintenance calories and 100g protein before you start going autismo over everything.

>>77213502
Also
>9 weeks
That is literally nothing, keep it up for a year before you worry about any of the shit people are saying in this thread. You have a some beautiful months ahead of you where you can make gains and recover fast as fuck, don't spoil it by doing bullshit chatgpt bodybuilding routines and follow a real LP program.

>>77213430
>I can’t stuff more in my mouth if I tried
Supplement your diet with 150g of nuts (can be peanuts, almonds or walnuts) and report back

Have you gained any weight? If you haven’t you know what you need to do

>>77213491
>But wouldn’t that make my gains mostly fat? I am absolutely open to the idea I was wrong, but I was always under the impression part of gaining proper muscle is having a proper clean diet and avoiding all the junk and processed foods.
Your body doesn't see donuts and potato chips, it sees nutrients. Damage your muscles (meaning train) and eat in a caloric surplus with adequate protein intake and your muscles will grow regardless of what you're eating. Fat gain is also dependent on your caloric surplus.

>>77213415
You're eating enough protein, in fact you're overeating. Ignore retards saying to eat more, you will fatfuck yourself. You're not hitting hypertrophy, you should be doing reps until the muscle fails. Work harder, eat 2-3 hunnid cals over TDEE. Work out harder. Do not bloatmaxx by doing GOMAD or some other retarded faggot shit like that.

>>77213415
you're making progress. dont get discouraged

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>>77213502
I am getting stronger, but obviously I’m still pretty weak. I do a lot of overhead lifts, curls, lunges, hinges etc depending on what the day is. I’m using dumbbells, 15 for light weight and 30 for heavy with a few having to go to 20 because of the difficulty. This photo is my arm progress while flexing, noticeable but still pathetic

>>77213506
I haven’t done any ai, it’s a plan devised through a lot of reading various articles and books.

>>77213509
Is one particularly better than the other?

>>77213530
I do every rep to fail then I take a 1-2 minute break then keep going

>>77213415
9 weeks is literally nothing, report back in 6-8 months

>>77213415
Expecting to become a hulk in 2 months without roids.

You can build neural pathways and gain strength quick, but building muscle mass takes a long time.

Focus on getting *strong*, not big.

And yeah, eat more. Skinny guys have to eat a *lot* to get big. Just make sure you're gaining muscle and not just turning into a fatass.

>>77213589
>>77213584

I’m not trying to hulk I was just expecting something really to show that I was going in the right direction, my body looks Kris or less the same.

I’m already eating more than I’ve ever eaten in my life and apparently I haven’t been eating enough according to the thread so I don’t know if I’m in danger of becoming fat

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So you supposedly did so much research for your exercise program but you never did the most basic thing of estimating your total daily energy expenditure. Pic related is your stats.
YOU NEED TO EAT, NIGGER
3k calories a day with working out 6 times a week. Stop worrying about all those calories being "healthy" and just eat easy calories. Ice cream if you have to, it doesn't matter as long as you're eating sufficient protein.

>>77213597
If your diet is as good as you say then you’re not training properly. Either your routine is trash or you don’t train with enough intensity

>>77213597
you'd have to eat 3500kcal+ to get fat if you're going hard 6 days a week. you're literally at a caloric deficit right now

>>77213450
This guys trolling, eat 2500cals max for now, keep up the protein intake and ensure you are pushing yourself, establishing a mind muscle connection rather than just going through the motions. If your numbers are going up, it's working

>>77213419
Imagine solving the stupid puzzles on this website to post this.

>>77213415
You look like you lost 8-10 pounds, which is the opposite of what you wanted.

>>77213415
I do believe op is working out as he says. He clearly lost a lot of weight in the 9 weeks and there is clear signs of a bare minimum athletic body, but he’s definitely starving himself at the same time.

>>77213549
They all have their strengths and weaknesses. Peanuts are high in protein. Walnuts are high in omega-3 and some micronutrients. Almonds are like the middle ground between the two. Try alternating between them

>>77213730
I can’t afford to get fat man, 1800 cals is my absolute limit to bulk on. No further

Armageddon level shitty bait thread

>>77213931
Clearly not OP, nice bait

>>77213430
>I eat around 1800 calories a day, I can’t stuff more in my mouth if I tried
nigga WHAT

i can eat 3000 basically in one sitting, do lanklets really?

>>77213943
It sounds like OP is eating a lot of dense whole food which is usually low calorie but filling. But he’s also a twink so who knows

>>77213415
overtraining, low intensity
more carbs
9 weeks is low amount of time to see meaningful results

>>77213549
>I am getting stronger
Then you're good, keep going until you have a basic level of strength, maybe bench/squat/deadlift at 1x/1.5x/2x bodyweight.

>>77213549
>it's a plan devised by me a dyel
Aka it's bullshit. Do a real routine.

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>>77213415
1. Natty gains are generally slow
2. You don't have the genes to make faster progress
>small wrists
>small ankles
>small knees
>narrow shoulders
>high calves
The guys who actually get big results in a short time period are the ones actually built for it. They usually start out a little bigger than average and also have bigger bones. There's also a few niche genetic topics to get into such as ACTN3 protein production and so on. Some people are deficient and some don't even have the gene that allows them to produce it. Meanwhile the best of the best athlete all overproduce it. And then we have the number of muscle cells in each muscle which varies from individual to individual, more is more size/growth. Less is less size/growth.

You're just not built for a lot of fast gainz.

You can go to the gym and get stronger. But don't overestimate how much size you need to gain to get stronger. Going from 135 BP to 225 BP will not get you very much size in general. There will be a little bit. But many people when seeing a big jump in strength like 90 lbs overestimate how much size they're actually get. Just stick to the grind and get what you can out of it.

>>77213740
>>77213608
2500 cal is probably a deficit for him. It looks like he lost weight. He needs like a 300 cal surplus

TAKE MORE REST DAYS AN HOUR A DAY 6 DAYS A WEEK TO FAILURE EVERY TIME IS NOT SUSTAINABLE YOU ARENT GROWING BECAUSE YOU ARENT RESTING

>>77213549
You're making progress. Just keep lifting, no need to change anything.

>>77214131
There’s no way that guy would require more than 2200

File: myah pull ups [oddiary] 컴백워밍업 ： 컴백일이 정해졌다 ｜ 가장 현실적인 마야의 직각어깨 루틴 ｜ #옫운완 EP.1 ｜ ODD YOUTH(오드유스) COMEBACK WARMING UP [ghUPPMPmctk]-[00.56.833-01.04.300].webm (3.7 MB)

3.7 MB WEBM

>>77213415
you are working out too much. you need rest days

Eat food mr. skelly

>>77213415
it takes at least 6-9 months to see noticeable results. it might even take a year

>>77213415
monday rest day
tuesday workout day
wednesday rest day
thursday workout day
friday rest day
saturday workout day
sunday rest day

do this

you can workout on rest days but don't exercise the same muscles as you exercised on your workout day

>>77214254
His BMR is around 1650. If he’s actually exercising an hour a day his TDEE is at least 2200

>>77214290
on your workout days*

>>77213419
i would argue he's eating too much.
if he eats more he'll get fat

https://www.youtube.com/shorts/Sw59ZgHyGK0?feature=share

bulking is for retards. even mike mentzer realized this
it just makes you fat like mike israetel.
that's probably what causes bubble gut

>>77213785
Puzzle?

>>77214298
He’s just eating a lot of protein

>>77213415
This is the last place i would ask for help
No matter what you do someone will always find something to nitpick and berate you when in reality everything is genetic

>>77214571
This.

The fact that you’re exercising and making an effort to eat right instead of sitting around all day eating garbage is a win. You might not get the gains you want, but you’re building functional strength and you’ll have a healthy body that’ll serve you well for decades without any of the joint issues so many body builders get

>>77213415
>9 weeks
That's nothing
>6 days a week
Reduce it to 5 days a week for more rest
>1800 kcal / day
Eat more and try to make every set a pr

Rest is patience. Wait at least 5 to 6 months for meaningful progress to become properly visible natty.

>>77214752
Already said I’m not eating more than 1800 a day man

>>77214864
Just close the thread and stop listening to the mentally ill autists, they're not helping you they're just berating you to fuck with you
Only report back if you see no visible progress in 5 months

>>77213597
Well for reference, I work out 40 min every other day, along with little mini-workouts at random times in between. I'm eating 3000 cal/day and i'm still skinny.

You going at it an hour a day every day, you're gonna need to pack in the calorie-dense foods to get big.

But yeah, don't pay too much attention to the mirror. Pay attention to how much weight you can lift/how many reps you can do before wearing out. Those gains come in faster and more reliably to keep you motivated.

And also, you don't even have to be making gains. Just maintaining your strength and health is a worthwhile reason to keep exercising. Most people just sit around and let their bodies deteriorate. So just by working out at all, you're already way ahead of the herd.

>>77214277
zero zero

>>77214864
This guy is not me, and is trolling.

>>77214871
I’ll report back in a few months for sure.

>>77214923
Yeah I’m not doing it 100% for gains. After starting this daily workout routine my mental health has been insanely better. I don’t get angry at people or feel down about myself, that alone makes it work it. But filling out my body a bit would still be nice.
What are you eating for your 3000 calories? I’m thinking of doing what the thread’s general consensus has been which is go up to 2200 for a few weeks and reducing my training to Monday - Friday.
Is 40 minutes a day as beneficial as
The full hour? I feel like a lot gets done in 20 minutes. I just finished my workout and those last 20 minutes were a lot of shoulder work.

>>77213415
>>77213549
Honestly not bad for 9 weeks, gains are being made. Raise cals and try to keep lean, your body isn’t meant to be big

>>77213430
Have more sugar and take a b-complex with lipid-soluble thiamine. Try to eat a minimal amount of fat, and of that make sure it's mostly saturated. Have protein to satiety and no more.

>>77215066
Also stop jerking off until your nipples shrink.

>>77213415
>Been at it for 9 weeks
>yet I have basically zero to show for it.
Well no shit Sherlock gym is a lifestyle not something you do for a short period of time
Take roids or buckle up buckaroo

>>77213430
>1800 calories a day, I
You need to be going over TDEE
Bulk then cut imo

Getting tired of repeating it
1800 is not changing
I’m not eating more than that, getting fat would ruin me

>>77215095
Cool then don't get gains.

>>77215095
If you eat <30g of fat a day you'll find the amount of calories you can consume without gaining fat will increase substantially. Change your diet.

let me guess, you followed AI?

>>77215139
Not how it works, retard.

>>77213415
try eating idiot

>>77215179
Worse: Apple Fitness+

>>77214050
>Going from 135 BP to 225 BP will not get you very much size in general
How much size will it get you?

>>77215183
That's exactly how it works, retard.

carefully measuring out your food is a faggot way to go
eat more, and as time passes continue to increase the amount you eat
rest
it takes more than 2 months
have it in your mind that you won't notice any visible difference for almost a year
then anything you do notice before that will be a nice bonus
also, 15lbs min and 30lbs max for every lift? that will have to increase
if you're hitting 8-12 reps, increase weight, do more reps each time until you hit that range, then increase again
you're a scrawny fag and NEED progressive overload to grow
i was 135lbs about a year ago and am now 185lbs
you can do it

>>77215243
Good luck proving that, you cant.

>>77213415
You obviously have lost fat and gained muscles. What r u talking about? Just keep at it n do what youre doing since its clearly working. Its just not as fast and as dramatic as u wsnt it to be but thats fine.

>>77215263
https://en.wikipedia.org/wiki/Randle_cycle
Wirey white men burn maybe 40% of their TDEE with their brain alone. The brain does not consume fat. If you have relatively little muscle mass, you have relatively little background fat oxidation; the vast majority of whatever you consume will be stored as triglycerides. The body does not perform de novo lipogenesis except for under conditions of profound metabolic dysfunction.

Are you non-white? Kill yourself.

>>77215307
>Literally proves me correct and proceeds to seethe on his way and make a huge red herring over race (i know what you're doing you jew nice well poisoning)
Randle and krebs cycle literally just proves you can gourge on high fat and still be lean kek, it only becomes dysfunctional when you consume HIGH amounts of both at once every meal where your body ends up storing both but primarily using readily available high GI carbohydrates. Or extremely high carbohydrate diets if the person isnt an endurance athlete.
OP will be fine in fact it's best for him to consume more saturated fats to stay satiated throughout the day since he doesn't want to eat past a certain budget

>>77213430
Try eating more than a woman and your physique will stop resembling one.

You've probably been under-eating for so long your metabolism is cooked which would explain why you have no appetite. The best solution is to gradually increase your calories each week by 100-200. Don't force feed yourself just slowly ramp up and you should find that your appetite returns. Try adding micro meals throughout the day. For instance I'll have 2 serves of yogurt and 2 bananas at 10am before and maybe some crackers at 2pm, this helped me get calories in and build appetite.

Low fat high protein yogurt is goated. You can often find 15-20g yogurt with 80-130 calories per serve. Easy to eat, tastes better than protein powder and probably is cheaper at this point if you find the right store (ALDI is pretty good). If you don't like the taste your body will learn to like it over time as your microbiome adjusts.

You will need more carbs in general to eat more calories. You can hit two birds with one stone with many sources of carbs. Oats and rice for instance do have a decent amount of protein in to help you get closer towards both goals.

>>77213486
What this guy said. You only really need to eat super clean when cutting. That being said you still shouldn't shoveling your mouth with processed garbage so that you don't become a plague acolyte of nurgle. Just think more along the lines of for example:
>eating any other form of meat than chicken breast. You can have beef, pork, fatty fish, chicken thighs (which taste better than have more calories than breasts), etc—you're literally eating the leanest form of meat possible that tastes the worse when you should be bulking.
>drink flat whites/cappuccinos instead of long blacks
>eat high calorie healthy shit like cheese, nuts, oil, peanut butter, bananas (100 calories per), etc
>just eat more rice in general

>>77213470
I drink a liter of water during lunch and dinner (plus some glasses throughout the day). It's pretty easy.
Not sure if this is healthy but I've been doing it for more than a year, only problem I noticed is the 5 times I have to go to the bathroom after drinking them.

>>77215095
Then stop wasting your time in the gym, skelly, you ain’t getting bigger on 1800 calories.

>>77215967
You can recomp on 1800 kcal, and training improves strength via neuromuscular adaptations or some shit.

>>77215695
I actually added a protein yogurt yesterday. Taste wasn’t awful, and I could probably get used to it.
3 cups of rice is part of my meal already, which is around 600 or so calories from carbs alone, almost half of my current intake.

At this point I’m trying to formulate a plan to get more food in that doesn’t result in just using tons of oils and sauces.

>>77215706
I’ll try to increase my water.

>>77215312
The dude complaining about the 1800cal is not me, I have no such weird reservations. Like the other anon said, my body is probably just used to lower intake.

>>77215255
I mainly measure so I know what the macros I’m eating are and it was mostly so I would know the closest estimate of how much protein I was getting a day

>>77216205
that's basically why everyone would ever measure food
but you shouldn't do that
just eat healthy and EAT A LOT
every time you have a meal you should be eating more than you are comfortable eating
you are small and your body is used to being small and you need to break that
your appetite will increase as you force yourself to eat more

>>77213430
I think I have solved the riddle: you're not building muscle because you're eating what would be maintenance calories for the average sedentary woman.

>>77213491
There is no chance that you will gain weight eating this way. It has nothing to do with a small stomach, you're already eating an enormous amount in one sitting, that's like three pounds of food it's just not very calorie dense. Have you considered, idk, eating two meals a day? Why are you only eating once a day?

>>77216451
I’ve just always done that even as a child

>>77216714
you realize that is why you are small, right?
i was the same way
lifting, eating A LOT, and sleeping is the prescription

>>77215212
Not very much.

>>77216714
Ok well this is probably a good time to stop doing that. You can eat a ton of calories in one sitting pretty easily, and you can eat clean enough to bulk pretty easily, but it's VERY difficult to eat clean and eat at a caloric surplus if you're only eating one meal a day. You might be able to force yourself to swallow another kilo of rice on top of your already enormous meal, but a much easier strategy would be to eat twice, or even three times a day.

>>77213415
overtraining/ wrong training, small calorie intake, gh/testosterone problem

>>77215197
Apple fitness isn’t bad if you do a full hour of it

>>77216714
Start eating something small and drinking a glass of water as soon as you get up in the morning, even if you aren't hungry. Don't force feed yourself but even just a banana or buttered toast would help.

You need to kickstart digestion in the morning, this tells your body that food is available. By lunch you will actually be hungry.

>>77218977
Okay

>What am I doing wrong?
Training 6 days a week.
Not heavy enough or not enough volume.

You need to rest.

>>77220827
>not working out enough
>rest more

Make up your mind