5'9 146 lbs (the starting point)

[Bbwlover504]

whats up brethren. im just a young fly slim nikka tryna transiton into a young fly muscular nikka.
im not reaaly tryna get stupid big, but gain some muscle.
any help will be much appreciated.

first and foremost, can yall help me with a routine.


and also what are the supplements i should be takeing to get the best out my workouts.



again, thanks for any advice given

 

[The ADD]

Gotta eat right to grow right

Whats the nutrition plan?

 

[Bbwlover504]

Gotta eat right to grow right

Whats the nutrition plan?

idk i guess alot of high protein stuff. dont really have a plan mapped out atm.

i just got a gym membership. im reaaly tryna get informed on some good rotines

 

[The ADD]

idk i guess alot of high protein stuff. dont really have a plan mapped out atm.

i just got a gym membership. im reaaly tryna get informed on some good rotines

Never lifted before?

 

[Bbwlover504]

Never lifted before?

somewhat maybe 5 years back. prbly for bout 3 weeks

 

[Houston911]

whats up brethren. im just a young fly slim nikka tryna transiton into a young fly muscular nikka.
im not reaaly tryna get stupid big, but gain some muscle.
any help will be much appreciated.

first and foremost, can yall help me with a routine.


and also what are the supplements i should be takeing to get the best out my workouts.



again, thanks for any advice given

id get some whey protein

just make sure you're doing the exercises right and don't try to lift more than you can handle

 

[Adam3000]

3 months ago I was 5'9" 153 at low body fat. Today I am 5'9" 166 and my body fat increase has been kept in check. Nutrition has been the #1 factor. If you don't have a plan for it then you don't have a plan to gain muscle. You are going to need to do a google search to research muscle gaining nutrition, it is too long to explain here.

First off, I would recommend buying some creatine monohydrate (don't need to buy the expensive stuff, cheap stuff works). Creatine will draw water into your muscles, and you will probably gain 5 pounds within a couple weeks using it. Now don't get me wrong, it is going to be mostly water weight and not actual muscle tissue, but it will still pump up your muscles and make them larger. Speaking of water, drink a ton of it. Like a gallon a day. Easy to do if you just carry around a water bottle and drink from it constantly.

Beyond that, gaining muscle is easy. Eat a shyt ton of food and lift heavy weights. Doesn't take any specific routine or secret trick. What is hard is gaining muscle and minimizing fat gain. At that point, you are going to need a solid nutrition plan.

 

[TLR Is Mental Poison]

U need a couple of things but its kind of simple

Nutrition wise, figure out your maintenance calories and then figure out the macros you need to gain ~1lb/month.

Workout wise, hit everything twice a week. I would do an upper lower split. Upper day, do bench, rows, shoulder press, chinups, dips, and some other shoulder exercise, then lower day do squats, deads, calf raises and abs. Make sure you learn good form and keep putting weight on the bar, you will see boucoup gain

 

[MikelArteta]

5'10 151


Lactose intolerant as well

I just want to be fat I don't care about muscles but I'm cursed

 

[MikelArteta]

Confused about water

I've always read to drink juice and milk for the extra calories

3 months ago I was 5'9" 153 at low body fat. Today I am 5'9" 166 and my body fat increase has been kept in check. Nutrition has been the #1 factor. If you don't have a plan for it then you don't have a plan to gain muscle. You are going to need to do a google search to research muscle gaining nutrition, it is too long to explain here.

First off, I would recommend buying some creatine monohydrate (don't need to buy the expensive stuff, cheap stuff works). Creatine will draw water into your muscles, and you will probably gain 5 pounds within a couple weeks using it. Now don't get me wrong, it is going to be mostly water weight and not actual muscle tissue, but it will still pump up your muscles and make them larger. Speaking of water, drink a ton of it. Like a gallon a day. Easy to do if you just carry around a water bottle and drink from it constantly.

Beyond that, gaining muscle is easy. Eat a shyt ton of food and lift heavy weights. Doesn't take any specific routine or secret trick. What is hard is gaining muscle and minimizing fat gain. At that point, you are going to need a solid nutrition plan.

 

[Adam3000]

Confused about water

I've always read to drink juice and milk for the extra calories

Seperate topics. Wasnt saying to drink water for nutritional reasons, was just reminding to stay hydrated when using creatine. I drink milk for calories too, not juice though.

 

[The ADD]

5'10 151


Lactose intolerant as well

I just want to be fat I don't care about muscles but I'm cursed

What do you eat now breh?

I'm always mind blown when people struggle with adding cals

 

[MikelArteta]

What do you eat now breh?

I'm always mind blown when people struggle with adding cals

breakfest usually a bagel with peanut butter on it

lunch usually chicken and rice

dinner usually chicken and rice

snacks like crackers with peanut butter, croissants, tablespoon of peanut butter, an apple and banana

 

[god shamgod]

breakfest usually a bagel with peanut butter on it

lunch usually chicken and rice

dinner usually chicken and rice

snacks like crackers with peanut butter, croissants, tablespoon of peanut butter, an apple and banana

you eat like a chick.I'm 5'10 163 and eat whatever da fukk I want,drink liquor daily etc step your food game up nikka unless you wanna be a petite male your whole life

 

[Bbwlover504]

im having a problem eating a bunch of shyt cause im always on the go at work, walking miles a day and shyt.