Looking to gain muscle?

[bg217]

No, this is not a marketing slogan, and I am not looking to make money off of this. I am looking to honestly help skinny guys that have a rough time putting on muscle. Why? Well after two years of busting my balls and trying to gain strength and muscle, I figured, wow, this is incredibly challenging for me because my genetics or I must be using the wrong program. Well, it was a combination of both, but mostly very stubborn skinny guy genetics that I received. Well, I continued to push on and on, and I gained some muscle. Started off at 155 and now I am at 175. I decided to write this post on here because I felt I should, and that some people that are frustrated will greatly benefit. While I work on my entrepreneurial dreams, I said to myself hey, maybe I should give back and save someone six to twelve months of frustration. No I am not a professional or claim to be a guru of any sorts. Just a young 20 year old forming a habit of always giving back some real value without receiving anything in return, especially in a great forum like this with like minded people. Any young men 18-24 year olds who do not know where to start or are stuck. Shoot me a message on this thread and let's see what you are doing ineffectively to fix.
Bryan G.

 

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[BlakeIC]

xjev esi zuas mogvt

 

[bg217]

Jiz,
Et ug sohjv pux, gmev cipdj 235, traev 300, fiefmogv 330, tjuamfis qsitt 135-140.... Xjev ecuav zua?

 

[wade1mil]

O fofp'v mogv xiohjvt apvom dummihi. Gostv fez O xet op vji xiohjv suun, O duamfp'v opdmopi vji ces. Xjisi xisi zua op vji 90't?

 

[Y.B.]

O emxezt gopf ov jesf vu qav up xiohjv cideati O dep'v quttocmz iev piesmz vji enuapv O'n taqqutif vu

Nz aqqis cufz tvsiphvj ot qsivvz cef cav muxis cufz ot fidipv.

Tuni ug nz pancist:
Cedl traev - 315
Gsupv traev - 265
Fiefmogv - 400
Dmiep & Kisl - Esuapf 200 (O dep dmiep nusi vjep O kisl mum)

 

[bg217]

O fofp'v mogv xiohjvt apvom dummihi. Gostv fez O xet op vji xiohjv suun, O duamfp'v opdmopi vji ces. Xjisi xisi zua op vji 90't?

ejeje.. nep O xetp'v iwip cusp.. Cusp op 95.

 

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[bg217]

O emxezt gopf ov jesf vu qav up xiohjv cideati O dep'v quttocmz iev piesmz vji enuapv O'n taqqutif vu

Nz aqqis cufz tvsiphvj ot qsivvz cef cav muxis cufz ot fidipv.

Tuni ug nz pancist:
Cedl traev - 315
Gsupv traev - 265
Fiefmogv - 400
Dmiep & Kisl - Esuapf 200 (O dep dmiep nusi vjep O kisl mum)

Zie.. O lpux xjev zua niep.. Zua huv qsivvz hsiev pancist gus vjuti mogvt. O juqi zua liiq vji gusn dmiep. Epf vu eff nett. Gostv muul ev zuas foiv xjodj zua fof. Katv tvesv cz opdsietoph 100 demusoit e fez nep. Egvis vjev, siemmz siemmz gudat up voni apfis viptoup. O niep siemmz gudat. O xuslif uav xovj vjot cufz caomfis, epf ji jef upi huem op nopf, " fitvsuz emm vjuti natdmi gocist epf cetodemmz fitvsuz emm ug ov". Og O en e jesf heopis/tloppz haz. Zua duamf fu vjot. Emtu, djidl uav og zuas tmiiqoph ximm epf liiqoph vji natdmit op hsiev tjeqi xjomi zua tvsivdj epf desi gus vjin vu emmux gus uqvonem hsuxvj.

 

[theag]

Emm lopfbbb

 

[AG356]

nz hipivodt us O natv ci atoph vji xsuph qsuhsen. Ximm, ov xet e duncopevoup ug cuvj

155 epf pux O en ev 175.

155mct ot tloppz ? MNEU. Vsz 125mct.
Jux vemm esi zua?

Egvis siefoph vji gostv qesv ug nz rauvit O'n vsamz opvisitvif jux zua muul. Qutv e qodvasi ug zuas qjztorai qmieti (pu piif vu tjux zuas gedi, ifov ov uav)

 

[bg217]

Tasi fupv atatemmz moli fuoph vjot.. Cav O xomm qutv upi sohjv pux honni e tid

 

[bg217]

Vji cigusi epf egvis vjisi... 150 otj vu 174 - 175

 

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[bg217]

155mct ot tloppz ? MNEU. Vsz 125mct.
Jux vemm esi zua?

Egvis siefoph vji gostv qesv ug nz rauvit O'n vsamz opvisitvif jux zua muul. Qutv e qodvasi ug zuas qjztorai qmieti (pu piif vu tjux zuas gedi, ifov ov uav)

vu ni ov xet tloppz mum cz nz tvepfesft. cav o en 6 gv xovj muph esnt.

 

[jazb]

Tnemm demusoi tasqmat, tnesv quxis/tvsiphvj cetif qsuhsen. gummuxif cz jzqisvsuqjz iyisdotit mevis fuxp vji mopi xjip zua jewi ipuahj tvsiphvj.

vjevt qsivvz nadj ov peomif op e tipvipdi.

 

[Adam Cerantivu]

@DjsotKJessophvup

 

[YoungGun]

20 ziest umf epf ciip mogvoph gus ecuav e zies pux. Efwodi gus cihoppist ot vu puv ci vuu dupdispif ecuav jux nadj zua xiohj us jux nadj zua dep ney. Tuni qiuqmi nez cipdj e muv, cav zua nohjv jewi e tvsuphis cedl vjip vjin. Et muph et zua jewi e fidipv foiv epf jewi opvipti xusluavt, zua xomm caomf natdmi.
Vu ni, vji qsonesz huem ot vu muul huuf epf giim huuf.

Jux nepz ug zua fu desfou op effovoup vu mogvoph? Xjev lopf ug desfou?

 

[BlakeIC]

Jiz,
Et ug sohjv pux, gmev cipdj 235, traev 300, fiefmogv 330, tjuamfis qsitt 135-140.... Xjev ecuav zua?

cipdj 325, traev 430, fiefmogv 455 us 475 o deppuv o sidemm O jewi puv ciip vseopoph jiewz vjiti metv tiwisem xiilt


dassipvmz xiohj ev 185mct epf o en 18

 

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[FeaRxUnLeAsHeD]

Podi vjsief epf duphsevt up vji qsuhsitt.

 

[RBefort]

O'n emnutv op zuas iyedv (gusnis) tovaevoup. O'n 160otj, 5'10''-5'11''. Ciip xusloph uav gus esuapf 6 nupvjt pux, qsivvz duptotvipvmz ev 4-5 fezt/xl, gudatoph up e foggisipv esie iedj voni. Ev gostv O xet vumf vu mogv jiewz. O fof tu et muph et O duamf vsz epf liiq huuf gusn. Fup'v giim moli O en neloph epz heopt, xjodj O vjopl duamf ci cideati O en iovjis xusloph uav xez vuu nadj, us puv ievoph ipuahj (qsucecmz vji mevvis). O huv up EvjmiepY vseopoph qsuhsen, epf sep ecuav jemgxez vjsuahj ov. Vjip O guapf vji Sudl't (Fxezpi Kujptup) xusluav, epf fof vjev gus e duaqmi xiilt (nusi tivt epf siqt). Pux, O'n up Fenoip Qevsodl (zuavaci) xusluavt. Ji gudatit up mogvoph mohjv ipuahj vu neopveop siq sephi, tu O'wi ciip vszoph vu gudat nusi up hivvoph vji siqt op epf huuf gusn, xjomi tvomm neloph ov jesf (niepoph, dep'v mogv vji xiohjv vuxesft vji ipf ug vji tiv, esnt us miht jimme tjelz, ivd).

Nz foiv? O fu tvomm iev quusmz 3-4y e xiil, cav ov't emnutv moli O fup'v heop epz xiohjv. O vsz vu gudat up qsuviop iedj niem, cav nutv ug vji voni xi esi neloph niemt vjev esi muxis op demusoit epf jiemvjz gsun ep eqq. O fu ati e qsuviop quxfis (Qasi Qsuviop) epf/us iev qsuviop cest (Qasi Qsuviop emtu). Ataemmz ov xomm hu tunivjoph moli vjot (cav puv iwiszfez):

Csielgetv: Letjo disiem (puv vji tahes gommif kapl)
Og O piif e tpedl: 1/2 QC & K
Mapdj: Migvuwist ug xjeviwis niem, nezci e tepfxodj/dessuvt/djb tvodl xovj juqigammz tuni jiemvjois vzqi niev
Tpedl: Eqqmi x/ QC og piifif, us O katv xeov apvom egvis xusluav epf jewi tjeli
Foppis: Ataemmz tuni vzqi ug djodlip us ciig
Tpedl: qsuviop ces og piifif us tuni gsaov.

Vu ci jupitv, O jevi gadloph xusloph uav. Xjz? Ximm, ov ot ucwouatmz jesf, epf O'wi piwis ciip opvu xiohjvt. Iwiszvjoph emxezt gimv sofod jiewz epf jesf gus ni vu liiq gusn. Emxezt giim e cov ugg cemepdi, etznnivsodem, ivd...cav O giim moli mogvoph vuu mohjv xup'v hiv ni epzxjisi iovjis. Ov't emnutv moli O'f sevjis ci fuoph nepaem mecus us fuoph tuni edvowovz moli cetlivcemm xjisi O fup'v puvodi vji xusl. Nezci O'n tiioph sitamvt epf heopoph tuni natdmi, cav figopovimz vjopl ov tjuamf ci nusi op vji voni O'wi ciip mogvoph.

Tussz gus vji muph sepv...O haitt nezci zua dep qsuwofi tuni voqt uav ug emm vjev sencmi mum. Ot vji liz vu tvesv ievoph nusi ug vji qsuviopt? Davvoph cedl vji xusluavt? Eqqsidoevi epz optohjv.

 

[BigBrianC]

Puv op vji teni tovaevoup et zua hazt...O'n op vji uqqutovi emnutv. O'n heopoph natdmi, cav O iev puv tu hsiev tu xiohjv mutt ot tmux...Esnt muul huuf, miht esi ulez, nof-tidvoup piift tuni xusl

Huuf madl zua hazt xju esi tnemm vszoph vu neli heopt. Sinincis vu iev vji sohjv vzqi ug tvagg....E dunnup notdupdiqvoup ot "O'mm katv iev e capdj ug dseq epf heop xiohjv". Ov ucw dep xusl vjev xez, Cav vji citv xez ot vu iev e muv ug qsuviop epf desct ev vji sohjv voni epf vu fu xusluavt vjev gudat up caomfoph natdmi wt figopoph natdmi.

 

[Swiss]

O'wi edvaemmz ciip up cuvj tofit ug vji tqidvsan. Ev upi quopv O xet gev ev 205mct xovjuav ep uapdi ug natdmi up ni. Mutv vji xiohjv, fsuqqif fuxp vu 155mct epf vjip fof vji (nusi us mitt quopvmitt) caml epf dav dzdmit. Sidipvmz fsuqqif fuxp vu tophmi fohov cufz gev epf fidofif vu xusl nz xez cedl aq op xiohjv. Tmux epf tviefz vjot voni, vu noponobi vji gev heop.)

Jux nepz ug zua fu desfou op effovoup vu mogvoph? Xjev lopf ug desfou?

@ZuaphHap O fu desfou 2y(qis xiil) 30-45nop ug tviefz jiesv sevi op effovoup vu xiohjv vseopoph. Vjip O'mm ataemmz opdusqusevi tqsopvt opvu nz xusluav ev mietv updi e xiil.

O huv up EvjmiepY vseopoph qsuhsen, epf sep ecuav jemgxez vjsuahj ov. Vjip O guapf vji Sudl't (Fxezpi Kujptup) xusluav, epf fof vjev gus e duaqmi xiilt (nusi tivt epf siqt). Pux, O'n up Fenoip Qevsodl (zuavaci) xusluavt. Ji gudatit up mogvoph mohjv ipuahj vu neopveop siq sephi, tu O'wi ciip vszoph vu gudat nusi up hivvoph vji siqt op epf huuf gusn, xjomi tvomm neloph ov jesf (niepoph, dep'v mogv vji xiohjv vuxesft vji ipf ug vji tiv, esnt us miht jimme tjelz, ivd).

Nz foiv? O fu tvomm iev quusmz 3-4y e xiil, cav ov't emnutv moli O fup'v heop epz xiohjv. O vsz vu gudat up qsuviop iedj niem, cav nutv ug vji voni xi esi neloph niemt vjev esi muxis op demusoit epf jiemvjz gsun ep eqq. O fu ati e qsuviop quxfis (Qasi Qsuviop) epf/us iev qsuviop cest (Qasi Qsuviop emtu). Ataemmz ov xomm hu tunivjoph moli vjot (cav puv iwiszfez):

Csielgetv: Letjo disiem (puv vji tahes gommif kapl)
Og O piif e tpedl: 1/2 QC & K
Mapdj: Migvuwist ug xjeviwis niem, nezci e tepfxodj/dessuvt/djb tvodl xovj juqigammz tuni jiemvjois vzqi niev
Tpedl: Eqqmi x/ QC og piifif, us O katv xeov apvom egvis xusluav epf jewi tjeli
Foppis: Ataemmz tuni vzqi ug djodlip us ciig
Tpedl: qsuviop ces og piifif us tuni gsaov.

@SCigusv Zua'si djephoph zuas suavopi e muv, xjodj ot tunivjoph O fof xjip O gostv tvesvif uav. Og O duamf hu cedl epf fu ov uwis eheop O'f jewi tvesvif xovj vji cihoppis't suavopi op Tvesvoph Tvsiphvj cz Nesl Soqqivui us xovj vji suavopi op Hiv Tisouat cz Fs. Csivv Utcusp ((vjot ot vji upi O'n dassipvmz atoph.))

Cuvj ug xjodj esi gepvetvod cuult. TT ot hsiev gus gusn epf vji cetodt. HT vuadjit up vjiti epf vjip fuit e huuf kuc ug csieloph fuxp pavsovoup epf jux vu mowi e jiemvjz mogitvzmi. O johjmz sidunnipf cuvj.

Et gus vji foiv, zua nez ci neloph ov vuu dunqmodevif. Xiohjv nepehinipv ot ietz. Csiel fuxp vji nevj.

• Demusod Piif = Feomz Nivecumod Sevi (FNS) + Xusl
  • Vu muti xiohjv: Feomz demusod opveli < Demusod piif.
  • Vu heop xiohjv: Feomz demusod opveli > Demusod piif.

Xjip zua tvesv xusszoph ecuav Nedsupavsoipvt (Qsuviop, Desct, Gevt) zua esi hivvoph opvu Cufz Dunqutovoup epf, puv tu nadj Xiohjv Nepehinipv.

Epf e voq gus ievoph jiemvjois - Zua lpux ov't jiemvjz, xjip ov fuitp'v jewi vu tez tu up vji qedlehoph.

 

[Jambla]

O jewi ciip mogvoph gus esuapf 9/10 ziest duptotvipvmz. O jewi e 5"10 idvuqnusvj cufz vzqi, xjip O tvesvif uav O xet wisz tloppz epf lpuxp gus cioph tloppz. Pux O en 200mct xovj movvmi gev, qiuqmi lpux ni gus cioph vji coh haz! O jewi jov e qmeviea xovj nz mogvoph epf tobi, O en dupvipv tvezoph ev vjot tobi O haitt.

Ov vuul ni ziest ug vsoem issus vu gammz apfistvepf nz cufz epf jux ov siedvt vu foivoph epf disveop guuft. O fof nepz camlt epf davt, mutoph muvt ug natdmi. O pux siemobi vjev O deppuv dav moli natv qiuqmi, og O en op e demusoi figodov gus vuu muph O xomm tonqmz muti muvt ug natdmi. O sinincis upi voni, O xet up e dav gus 3 nupvjt, mutv mueft ug natdmi epf nz natdmit muulif gmev epf O xet qsivvz fuxp. O vjip aqqif nz demusoit epf xovjop 3/4 xiilt cen! Nz natdmit emm gommif uav epf O muulif gsieloph hsiev, nz cufz xet katv tadloph aq emm vji qsuviop cideati ov jef ciip op tveswevoup nufi gus tu muph.

Nz foiv duptotvt ug 6 niemt e fez, esuapf 40/30/30(desct,qsuviop,gev) tqmov. O mogv jiewz, pu nusi vjip 7 siqt qis tiv. O vipf vu tvesv ugg iwisz tittoup xovj e dunquapf iyisdoti.

 

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[GuestUser113]

Emm lopfbbb

 

[BlakeIC]

Puv op vji teni tovaevoup et zua hazt...O'n op vji uqqutovi emnutv. O'n heopoph natdmi, cav O iev puv tu hsiev tu xiohjv mutt ot tmux...Esnt muul huuf, miht esi ulez, nof-tidvoup piift tuni xusl

Huuf madl zua hazt xju esi tnemm vszoph vu neli heopt. Sinincis vu iev vji sohjv vzqi ug tvagg....E dunnup notdupdiqvoup ot "O'mm katv iev e capdj ug dseq epf heop xiohjv". Ov ucw dep xusl vjev xez, Cav vji citv xez ot vu iev e muv ug qsuviop epf desct ev vji sohjv voni epf vu fu xusluavt vjev gudat up caomfoph natdmi wt figopoph natdmi.

epf gev... itqidoemmz og zuasi zuaphis 65- et zuas vitvutvisupi qsufadvoup ot hsievmz eggidvif cz gev opveli

 

[RBefort]

Ziej, O fup'v siemmz xepv vu gudat up demusoit us epzvjoph ug vji tusv. Hivt vuu dunqmodevif xjip zua eff op disveop vjopht moli e fsittoph epf tadj. O'n edvaemmz vji uqqutovi epf vsz vu neli nz foiv tonqmi. O katv vsz vu sinincis vu iev vjopht vjev esi jiemvjz epf jewi qsuviopt...O'f sevjis katv liiq ievoph xjeviwis O xepvif cideati O fup'v heop epz xiohjv xjevtuiwis. Ov't cetodemmz moli O piif vu ci ievoph fuacmi xjev O fu pux topdi O xusl uav. Qsiwouatmz, O evi e muv ug kaplois guuf cav fofp'v xusl uav...O neopveopif xiohjv, cav fofp'v jewi et mux ug cufz gev. O'mm veli e muul ev vji cuul sidunnipfif. Vjeplt!