NickGurr
200 ng/dl HIGH T BEAST
- Joined
- Mar 29, 2019
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Everyone's over-complicating the gymcelling routine. It's so god damn simple (especially injecting roids).
This thread is dedicated to @FatmanO
Step 1) Become skinny. If you are a fat fucking pig, go lose weight fatty. Then come back here because bearmode is a meme unless you're 7'0''
Step 2) Eat 200 calories over maintenance, no more, no less. As for macros, maximum of 25g of carbs, and don't bother counting the fats and proteins. At 25g max of carbs, you will 100% get more than enough. I will provide a basic eating list down below anyway.
As for sodium, a maximum of 700mg on rest days and 1g on work days. Make sure you get the most of it before going to the gym.
Anyone that says you need to eat high carbs or higher calories for muscle-building is a fat fuck coping thinking he can eat whatever he wants and it's good because he's "building muscle bro".
Step 3) Prepare your meals in advance. I make mine a day before but you can also prepare them a week before. It will save you time and will stop you from eating like a fucking pig because you're too lazy to cook.
Step 4) Go to the gym 4 times per week, then on the last day you do cardio for as long as you can. I don't encourage cardio for weight loss, that's stupid, but I encourage it for endurance. Just imagine being ripped but not being able to run more than 5 minutes without losing your breath.
Step 5) If you are new, you can pretty much do anything in the gym and you will build some muscle. I recommend doing full-body workouts instead of isolating muscles for the first few months, until noticeable muscles appear. It took me 1 and a half months to get noticeable muscle definition, so it's very possible it will not actually take that long to build any at the gym.
Step 6) Sleep enough at night. Saying this because I used to sleep like 6 hours per night. Would go for 10 hours to be honest, Just LDAR for as much as you can.
What you should eat:
- NO CHEAT MEALS, FATASS
In the end, I want to say that if you follow this guide, you will gain muscle. There's no need to overcomplicate it with anything. This works and it works well.
This thread is dedicated to @FatmanO
Step 1) Become skinny. If you are a fat fucking pig, go lose weight fatty. Then come back here because bearmode is a meme unless you're 7'0''
Step 2) Eat 200 calories over maintenance, no more, no less. As for macros, maximum of 25g of carbs, and don't bother counting the fats and proteins. At 25g max of carbs, you will 100% get more than enough. I will provide a basic eating list down below anyway.
As for sodium, a maximum of 700mg on rest days and 1g on work days. Make sure you get the most of it before going to the gym.
Anyone that says you need to eat high carbs or higher calories for muscle-building is a fat fuck coping thinking he can eat whatever he wants and it's good because he's "building muscle bro".
Step 3) Prepare your meals in advance. I make mine a day before but you can also prepare them a week before. It will save you time and will stop you from eating like a fucking pig because you're too lazy to cook.
Step 4) Go to the gym 4 times per week, then on the last day you do cardio for as long as you can. I don't encourage cardio for weight loss, that's stupid, but I encourage it for endurance. Just imagine being ripped but not being able to run more than 5 minutes without losing your breath.
Step 5) If you are new, you can pretty much do anything in the gym and you will build some muscle. I recommend doing full-body workouts instead of isolating muscles for the first few months, until noticeable muscles appear. It took me 1 and a half months to get noticeable muscle definition, so it's very possible it will not actually take that long to build any at the gym.
Step 6) Sleep enough at night. Saying this because I used to sleep like 6 hours per night. Would go for 10 hours to be honest, Just LDAR for as much as you can.
What you should eat:
- Chicken
- Turkey
- Beef (not too much, you will get bloated)
- Eggs
- Bacon (it's high in sodium, don't eat more than you need. I need about 2 slices per day for 700mg of sodium)
- Veggies (I use red bell pepper, onion, carrot, champignon mushrooms for each of my meals because I like it. Use whatever you want, just make sure you don't go over your carb limit)
- Ribs (They are fucking great, but high in calories. Just make sure you dont over-do it)
- There are plenty of other things you can eat. Comment down below if you have a question about wether you can eat something or not
- Cream Cheese (If you're a cream cheese kind of guy, this is a good snack. I have like 3 boxes with either onion and chives, tomatoes, meat, and some other shit. High in salt too, so I only eat a bit. You can do whatever you want with yours though)
- Protein Pancakes (Another snack. There are a bunch of recipes online for these, just find one that you like and that fits your calories and macros. Make sure you add sparkling water instead of milk and baking powder, also no baking soda or salt)
- Casein with BCAAs (I don't know if this is what did it, but after losing 20kg while drinking this, my muscles are still there. There's also studies where people that drank casein while losing weight lost a bit more and kept more of their muscle so there might be something to it. Nevertheless, it's a great snack. Make sure yours fits into the max calories and macros, obviously. Don't just buy some casein mindlessly. Also, mix it with just enough water to dissolve it. If you add too much, the taste will fade)
- Avoid Whey Protein (It raises hunger, which you don't want)
- NO CHEAT MEALS, FATASS
In the end, I want to say that if you follow this guide, you will gain muscle. There's no need to overcomplicate it with anything. This works and it works well.