I’m 5”10 and currently around 135 lbs (61 kilos).I’m trying to gain muscle and weight to achieve picrel physique. I began my training around one month ago. What should I be eating, and what should I be avoiding? How long will it take to achieve picrel physique?
Gooky pasta guy, do your thing
>>77186957what?
>don't fall for the bulking memeAt maintenance, as long as you have body fat your body will be able to build muscle and burn fat, slightly above it and you'll gain weight. End of story. There's ZERO need for ~600 calorie surpluses followed by highly restrictive weight cutting phases. Aside from that, you should focus on keeping your diet high in fiber, high in protein, moderate-to-low in fats and put everything else in carbs.>b-but how many calories?Online calculators are fine for getting a rough idea of your daily needs, but the only way to know exactly how many calories you need is by monitoring scale weight over time. So, losing weight = eating less than you need, gaining weight = eating more than you need. Everything else is mirror + bf caliper.>trainingProgressive overload, forget "going to failure". Have a fixed amount of sets per exercise and a goal rep count, then increase weights next sesh once once you hit the goal rep count for every set.I can't stress this enough. If you focus only on "going to failure" every set you'll end up not progressing in weights and therefore not gaining shit. Been there myself.
eat whole foods, avoid goyslop garbage, get enough healthy fat and protein, carbs don't matter that much maybe have a little before training and after to replenish your glycogen but for a natty protein and also healthy fat (often ignored is very important because roiders get exogenous hormones they do the 0fat chicken and rice meme and do well but natties we make our own hormones). then have slight surplus, weight yourself weekly and track it and adjust if you want to change either up or down>>77187006agree with this guy is better to lean bulk and stay a lowish bf the whole time
>>77186937read the sticky
It doesnt matter because you'll never put in the work. If you really wanted it, you'd already be lifting and not worried about some arbitrary timeline.If someone does tell you a timeframe you find acceptable, you'll go the gym then quit in a few months when you see no progress and then go back to making "how to achieve" threads with a pic of Gooky the anime character waiting for someone to "redpill" you on how to get jacked without doing anything. loser
>>77186937>>77187006Eh that’s ok advice. Except the part about bulking. To look like that at 5’10” you gotta be atleast 160lbs so idk how you’re going to get there without a bulk. The guy in pic related isn’t that hard to do as it’s very little muscle. Just bulk to 160lbs, hit the gym with high frequency, focus on low reps progressively overload on bench, squat, deadlift, do higher volume for arms and shoulders. Shouldn’t take that long provided you bulk and focus on getting stronger. It’s pretty simple. Idk if you don’t bulk it’s going to take you years and you’ll make little to no progress. I did it pretty fast when I first started out, at your height, I bulked from 135ish to 160-165 in about 3 months and looked like pic related.
>>77187015I already have, I need stuff tailored to my situation. Sticky doesn’t go in depth enough.
>>77187028Miserable faggot. I’m already working to achieve my goal. The timeframe it’ll take is the least important part of the questions I asked. You don’t know shit about me, pathetic faggot.
>>77187037it's pasta
>>77187028yeah, and here you are on a mongolian basket weaving forum. fuck off
Still seething. Amazin
>>77187147unironically rope
>>77186937Mishima is not very big here. He is just lean, which you yourself are too. I would say that >>77187006 is partially correct, but in your case you are probably already very lean, so for you to actually get larger a small 200-300 surplus is fine. He is right, don’t dreamer bulk. But there’s also no way for your body to “maintain” it’s way from 135 > ~160, building new tissue takes energy, energy which you don’t have stored on your 135 pound body as adipose tissue. So, a small surplus is sensible. I bet Mishima is 10-12% bodyfat in picrel.As for what you eat (because that’s what you actually asked) just focus on eating mostly whole foods, and getting enough protein to build muscle aside enough carbs to fuel your workouts. Fats are important for hormones and the transportation of proteins, so some amount is required, I think 60-100g a day is fine. Whole grains like oats rice and pasta are good choices, along with lean meats and dairy. Green fibrous vegetables are good for you. As are fruits. It is that simple. This isn’t to say you cannot eat junk but you will not look or feel good if it is the foundation of your diet. Eat sensibly. Use your best judgement.
>STILL Amazin
>>77187244Thanks anon. I’m going to try to achieve a lower body fat % while still gaining. It should get me somewhere close to Mishima in picrel.
>>77187271Thanks for the bump, nigger.
>>77187147
>>77187325
