Muscle gain help🙏🏽

[Xuco]

need a muscle gain tips (no dirty bulking) (ion want fat)
Ectomorph
6.1
10% bf
i do shit ton of cardio too
(Open for supplement suggestions and diets)

 

[sigma]

for clean bulk, eat a lot of protein, be healthy, if it is hard for you to eat, liquid calories will help
weightlifting with recovery days (id suggest to lift 3x a week)
steroids are optional and are often suggested here, but you dont have to

 

[quepasta]

I was just talking to my friend about this, basically what I told him was to cut out processed food, like 90% of your diet should be real whole food. Eat a lot of eggs, meat, dairy, vegetables, fruits, etc. just in higher quantities.
Make sure your nutrition is on point, I recommend taking:
Vitamin d3
Vitamin k2
zinc
boron
magnesium
omega 3
creatine

train 4-6 times a week, with a consistent training split. Start off with compound exercises and body weight exercises, for example bench press, overhead press, pull ups, chin ups, dips, squats, lunges, etc. Train till failure and try to add more weight or more reps every week, for example if last week you could bench 135, try to bench 140 this week. Keep making small progressions.

Get good sleep, eat enough protein, and train hard.

 

[Wilk]

training muscle is nice and so on. But if you plan to framemaxxing, there are some surgeries out there, like a handful of clavicula lengthening

 

[quepasta]

training muscle is nice and so on. But if you plan to framemaxxing, there are some surgeries out there, like a handful of clavicula lengthening

Clavicle lengthening is only worth it if your frame is bottom 20%

If you are young just blast HGH and do excercises

 

[osteochondromyxoma]

Clavicle lengthening is only worth it if your frame is bottom 20%

If you are young just blast HGH and do excercises

Clavicle lengthening also isn't done due to the fact that the scapula plays a role in upperframe

 

[osteochondromyxoma]

need a muscle gain tips (no dirty bulking) (ion want fat)
Ectomorph
6.1
10% bf
i do shit ton of cardio too
(Open for supplement suggestions and diets)

Less cardio opt in for sprinting, eat mroe.

 

[Wilk]

Clavicle lengthening also isn't done due to the fact that the scapula plays a role in upperframe

I have good scapula, in my case it would be an improvement

 

[Xuco]

Less cardio opt in for sprinting, eat mroe.

Cant do less cardio cuz my current profession demands

I was just talking to my friend about this, basically what I told him was to cut out processed food, like 90% of your diet should be real whole food. Eat a lot of eggs, meat, dairy, vegetables, fruits, etc. just in higher quantities.
Make sure your nutrition is on point, I recommend taking:
Vitamin d3
Vitamin k2
zinc
boron
magnesium
omega 3
creatine

train 4-6 times a week, with a consistent training split. Start off with compound exercises and body weight exercises, for example bench press, overhead press, pull ups, chin ups, dips, squats, lunges, etc. Train till failure and try to add more weight or more reps every week, for example if last week you could bench 135, try to bench 140 this week. Keep making small progressions.

Get good sleep, eat enough protein, and train ha

Currently taking creatine protein omega3 calcium
Most of my diet consists meat and vegetables
Just looking for optional diet to cut any fat gain. only need muscle mass boost or im cooked

 

[quepasta]

Cant do less cardio cuz my current profession demands

Currently taking creatine protein omega3 calcium
Most of my diet consists meat and vegetables
Just looking for optional diet to cut any fat gain. only need muscle mass boost or im cooked

just don’t pig out, you won’t gain fat if you aren’t in a surplus