Guys how can i gain muscle mass cuz my friends bully me , i need also to learn how to fight imma 181cm and 57kg

[3wtf]

First one r 170cm 66kg and other one 175 67 they know how to fight
My body

 

[Shkreliii]

you go gym

 

[Shkreliii]

jesus fucking christ you look so fucking disgusting holy fucking shit, litteraly like a slave ukranian farmer, SERIOUSLY consider suicide, like write it down on the wall then come back 10 days later with a full suicide kit.

JUST PIN STEROIDS.

 

[grilldaddy❤️]

Go gym and eat more than you need and take vitamins, do that for a couple of years and your good

 

[dumb]

put on weight, do mma, stop jacking off

rep plz

 

[3wtf]

jesus fucking christ you look so fucking disgusting holy fucking shit, litteraly like a slave ukranian farmer, SERIOUSLY consider suicide, like write it down on the wall then come back 10 days later with a full suicide kit.

JUST PIN STEROIDS.

Bro imma 14y

 

[3wtf]

Go gym and eat more than you need and take vitamins, do that for a couple of years and your good

What type of vitamins?

 

[Shkreliii]

Bro imma 14y

JUST EAT MOMMIES FOOD

 

[grilldaddy❤️]

What type of vitamins?

Vitamin d omega 3 magnesium zinc

 

[3wtf]

put on weight, do mma, stop jacking off

rep plz

I have 30km to closest MMA

 

[3wtf]

JUST EAT MOMMIES FOOD

Bro i eat but i cant gain weight...

 

[mogmypsl999]

150mg testosterone

 

[dumb]

I have 30km to closest MMA

if they bully you, they aren't your friends sorry to say

train a good martial art, boxing, muay thai/kickboxing, and put on weight and curb stomp them

 

[Shkreliii]

Bro i eat but i cant gain weight...

CUZ UR NOT EATING ENOUGH, EAT PEANUT BUTTER WITH JELLY, FAT SANDWICHES, FATTY MEAT

 

[dumb]

Bro i eat but i cant gain weight...

just take creatine and whey protein, nd keep eating

 

[laworg]

First one r 170cm 66kg and other one 175 67 they know how to fight
My body

Training and eating protein generally

 

[laworg]

just take creatine and whey protein, nd keep eating

“Why am i boneless”

 

[3wtf]

if they bully you, they aren't your friends sorry to say

train a good martial art, boxing, muay thai/kickboxing, and put on weight and curb stomp them

Yeah i seen today tbh when bro wanted to beat me without any reason i go to new school and i guess ill get beated by few person for 2 months

 

[goldenratioed]

First one r 170cm 66kg and other one 175 67 they know how to fight
My body

Pick up the fork

 

[dumb]

Yeah i seen today tbh when bro wanted to beat me without any reason i go to new school and i guess ill get beated by few person for 2 months

Start today, put on weight try everything to put on healthy weight and train a martial art, hire a private trainer even if you can, (they will help you progress 10x more) it helped me

 

[3wtf]

Start today, put on weight try everything to put on healthy weight and train a martial art, hire a private trainer even if you can, (they will help you progress 10x more) it helped me

The biggest problem is that I have to closest gym 30km...

 

[dumb]

The biggest problem is that I have to closest gym 30km...

Wtf where do you live

 

[3wtf]

Wtf where do you live

In the countryside...

 

[an__on]

Probably only high effort reply you're going to get here but I was once in the exact same position as you are right now (maybe even worse: 190cm-55kg). Listen to me and follow what I tell you exactly. I was stubborn and retarded at first and that's why I wasted years of my life going to the gym without anything to show for it.

First step is getting a gym membership, training Full Body Every Other Day or 3x a week. Start with the movements you find most important (delts and arms), end with the least important movements (legs). You're a beginner, so don't do too many exercises; try doing 1 exercise for each muscle, 1 warm up set and 1 working set aiming for 4-6 reps at 0-1RIR. Be sure to keep good form or you will get injured.

Next step is to fix your diet. In your current shape, you should be eating about 2500 kcal, of which 140-180g protein, 15-20% of kcal from fats, and the rest should be filled with carbs. After you get your macros right (this is hard, especially if you live with parents) worry about eating clean, micronutrients etc. You need to quit eating candy and other snacks. You'll think they are easy calories but they are bad for your skin, sleep, mood, and contribute nothing to muscle growth. Regarding your diet and living situation, it's easy to have 500g of quark/skyr for breakfast, have 2 protein shakes with lunch, and depending on what your parents cook for dinner have 1-2 more portein shakes after dinner. If you are really struggling to put on weight (assuming you're tracking everything properly), nuts are a great way to get some 'healthy' calories in. After you get your training and diet in order, stay consistent.

Also be sure to sleep well (Never less than 6 hours, aim for 7-9). Lastly, you should try making new friends. Good friends don't bully you. Something that has worked for me very well is relying on drugs (alcohol, MDMA, LSD) to make you temporarily NT which allows you to meet and talk to people, then when you're acquinted it'll be easier to establish a real connection and friendship even if you're ND. Be sure to only use these kinds of things when the people around you are also using them; don't use MDMA at a bar, don't get drunk in physics class.

 

[3wtf]

Probably only high effort reply you're going to get here but I was once in the exact same position as you are right now (maybe even worse: 190cm-55kg). Listen to me and follow what I tell you exactly. I was stubborn and retarded at first and that's why I wasted years of my life going to the gym without anything to show for it.

First step is getting a gym membership, training Full Body Every Other Day or 3x a week. Start with the movements you find most important (delts and arms), end with the least important movements (legs). You're a beginner, so don't do too many exercises; try doing 1 exercise for each muscle, 1 warm up set and 1 working set aiming for 4-6 reps at 0-1RIR. Be sure to keep good form or you will get injured.

Next step is to fix your diet. In your current shape, you should be eating about 2500 kcal, of which 140-180g protein, 15-20% of kcal from fats, and the rest should be filled with carbs. After you get your macros right (this is hard, especially if you live with parents) worry about eating clean, micronutrients etc. You need to quit eating candy and other snacks. You'll think they are easy calories but they are bad for your skin, sleep, mood, and contribute nothing to muscle growth. Regarding your diet and living situation, it's easy to have 500g of quark/skyr for breakfast, have 2 protein shakes with lunch, and depending on what your parents cook for dinner have 1-2 more portein shakes after dinner. If you are really struggling to put on weight (assuming you're tracking everything properly), nuts are a great way to get some 'healthy' calories in. After you get your training and diet in order, stay consistent.

Also be sure to sleep well (Never less than 6 hours, aim for 7-9). Lastly, you should try making new friends. Good friends don't bully you. Something that has worked for me very well is relying on drugs (alcohol, MDMA, LSD) to make you temporarily NT which allows you to meet and talk to people, then when you're acquinted it'll be easier to establish a real connection and friendship even if you're ND. Be sure to only use these kinds of things when the people around you are also using them; don't use MDMA at a bar, don't get drunk in physics class.

Youve got some recipe for protein shake?

 

[ascendedltn]

First one r 170cm 66kg and other one 175 67 they know how to fight
My body

Eat more retard, go to a boxing or MMA gym, do some strength training, blast test

 

[3wtf]

And how can I train on gym when my dad dont have time to go with me to gym / back its 60km

 

[3wtf]

Eat more retard, go to a boxing or MMA gym, do some strength training, blast test

And i dont need to blast test rn cuz I am on puberty and imma still young

 

[holytruecoper]

low iq post. dnr most of it. PICK UP THE FORK NIGGER ITS NOT THAT HARD

 

[3wtf]

low iq post. dnr most of it. PICK UP THE FORK NIGGER ITS NOT THAT HARD

I dont have anything to eat in this ass house

 

[holytruecoper]

I dont have anything to eat in this ass house

what do you expect us to say? eat my dick nigger. go get a job and buy something to eat or cry to your mum that there is nothing to eat and you are hungry. jfl

 

[an__on]

Youve got some recipe for protein shake?

Get a pre-made one from any store (I get mine at Aldi) or buy any whey or clear whey powder and just mix with water

 

[an__on]

And i dont need to blast test rn cuz I am on puberty and imma still young

If you really don't have access to a gym (i.e. you live in Gobi desert or Siberia) buy adjustable DBs and a bench online, or train max effort isometrics at home

 

[3wtf]

If you really don't have access to a gym (i.e. you live in Gobi desert or Siberia) buy adjustable DBs and a bench online, or train max effort isometrics at home

Like i have Access to gym but i dont have any transport to it...

 

[3wtf]

Get a pre-made one from any store (I get mine at Aldi) or buy any whey or clear whey powder and just mix with water

One of these?

 

[an__on]

One of these?

Yes exactly that one is great. I like the chocolate flavor more, but just try out which one you like.

 

[Lumaro]

First one r 170cm 66kg and other one 175 67 they know how to fight
My body

Go boxing it builds you mucle mass + learns you how to fight

 

[ascendedltn]

And i dont need to blast test rn cuz I am on puberty and imma still young

Sure don't blast test. Get a fucking job, eat more food, work out, ITS NOT HARD

 

[boet]

Yo, I was just like you some time ago. You've got four simple steps to follow when it comes to putting on muscle.

1: You go to the gym.
2: You eat nutritiously and adequately (depending on your goal, which in this context is putting on muscle mass.)
3: You don't eat bullshit, don't eat fast-food, don't drink soda. Simple as that.
4 (Optional): You use supplements such as creatine and protein powder to hit your macros.

If you have the attention span of anything but a cactus, here's some details you should undoubtedly read.

You're free to calculate your macros by yourself or search up something which will do it for you. IF YOU CARE ABOUT YOURSELF, DO NOT use steroids or any other form of gear, it'll fuck you up down the line heavily and you'll be mistaken for a crocodile because of your skin quality. Some dumbasses on this forum aren't patient enough to work hard, so they cycle the hell out of the most horrible things for your body and then they die at 40-50.

The recommended intake for creatine is 5-10 grams per day, don't consume it if you have liver or kidney problems unless you're a fan of organ failure. I can't talk about the idea of taking more than you're supposed to without speculation because I've never cared about it nor done it myself.

Protein powder, as far as I know, is okay to take even with organ problems. Everything is supposed to be taken in moderation, and for the love of everything you hold dear, IT'S A FUCKING SUPPLEMENT, NOT A REPLACEMENT!
(Also, you can make calorically-dense protein shakes in order to bulk up.)

Same with any other thing you might use, don't make the mistake of not getting most of your nutrients from food. Rule of thumb is that if you wanna get bigger, eat more and work harder. The bigger the input the bigger the output.

Speaking about food, I've mentioned already, no fast-food, no soda. Obviously, candy and other things of that shitty nature (alcohol for example) are off the table if you want to look good and get the best gains you can.


As for the actual gym side, because you're a beginner, you should try out a PPL-R-PPL split. (Push-Pull-Legs, Rest, Push-Pull-Legs.)
Someone here mentioned FBEOD (Full body every other day), which isn't bad at all, but it's too much volume for a beginner in my opinion.

Your first few weeks will be the hardest, you're probably clueless about what to do, have no idea what form is, and most likely going to be so sore that you can't move. Soreness (DOMS or Delay Onset Muscle Soreness) goes away once you're used to the gym. There's no real way to avoid DOMS other than not picking up the weights, so make sure you're stretching your worked muscles, getting as hydrated as you can and getting a good night's rest daily because those are the best and easiest counteractions.

To go even more into detail on your split, here's what's most optimal to train on each day.

PUSH DAY - Chest, triceps and frontal deltoids (front of the shoulder).
PULL DAY - Back, biceps and medial deltoids (side shoulder).
LEGS - Legs, no shit.

Obviously, there are people out there with way better knowledge on what exercises you should do on each day and ideal rep ranges, so you should definitely spend some time learning about what's good and what's not. I myself don't follow this split, but it's the best for beginners.


As for the fighting side, I'm not as educated on that subject as others on this forum are. The only experience I have with throwing hands are street fights, where it's two dumbasses throwing punches hoping they'll land.
The obvious thing to do is just go to an MMA gym or whatever you want to train, sign up, and listen to the coach there and he'll tell you what to do.

Best of luck to you man, take care.

 

[Remik]

First one r 170cm 66kg and other one 175 67 they know how to fight
My body

Just eat protein and do workouts)but eat plenty if protein and not just some random ass food

 

[lucasman]

jesus fucking christ you look so fucking disgusting holy fucking shit, litteraly like a slave ukranian farmer, SERIOUSLY consider suicide, like write it down on the wall then come back 10 days later with a full suicide kit.

JUST PIN STEROIDS.

 

[3wtf]

Yo, I was just like you some time ago. You've got four simple steps to follow when it comes to putting on muscle.

1: You go to the gym.
2: You eat nutritiously and adequately (depending on your goal, which in this context is putting on muscle mass.)
3: You don't eat bullshit, don't eat fast-food, don't drink soda. Simple as that.
4 (Optional): You use supplements such as creatine and protein powder to hit your macros.

If you have the attention span of anything but a cactus, here's some details you should undoubtedly read.

You're free to calculate your macros by yourself or search up something which will do it for you. IF YOU CARE ABOUT YOURSELF, DO NOT use steroids or any other form of gear, it'll fuck you up down the line heavily and you'll be mistaken for a crocodile because of your skin quality. Some dumbasses on this forum aren't patient enough to work hard, so they cycle the hell out of the most horrible things for your body and then they die at 40-50.

The recommended intake for creatine is 5-10 grams per day, don't consume it if you have liver or kidney problems unless you're a fan of organ failure. I can't talk about the idea of taking more than you're supposed to without speculation because I've never cared about it nor done it myself.

Protein powder, as far as I know, is okay to take even with organ problems. Everything is supposed to be taken in moderation, and for the love of everything you hold dear, IT'S A FUCKING SUPPLEMENT, NOT A REPLACEMENT!
(Also, you can make calorically-dense protein shakes in order to bulk up.)

Same with any other thing you might use, don't make the mistake of not getting most of your nutrients from food. Rule of thumb is that if you wanna get bigger, eat more and work harder. The bigger the input the bigger the output.

Speaking about food, I've mentioned already, no fast-food, no soda. Obviously, candy and other things of that shitty nature (alcohol for example) are off the table if you want to look good and get the best gains you can.


As for the actual gym side, because you're a beginner, you should try out a PPL-R-PPL split. (Push-Pull-Legs, Rest, Push-Pull-Legs.)
Someone here mentioned FBEOD (Full body every other day), which isn't bad at all, but it's too much volume for a beginner in my opinion.

Your first few weeks will be the hardest, you're probably clueless about what to do, have no idea what form is, and most likely going to be so sore that you can't move. Soreness (DOMS or Delay Onset Muscle Soreness) goes away once you're used to the gym. There's no real way to avoid DOMS other than not picking up the weights, so make sure you're stretching your worked muscles, getting as hydrated as you can and getting a good night's rest daily because those are the best and easiest counteractions.

To go even more into detail on your split, here's what's most optimal to train on each day.

PUSH DAY - Chest, triceps and frontal deltoids (front of the shoulder).
PULL DAY - Back, biceps and medial deltoids (side shoulder).
LEGS - Legs, no shit.

Obviously, there are people out there with way better knowledge on what exercises you should do on each day and ideal rep ranges, so you should definitely spend some time learning about what's good and what's not. I myself don't follow this split, but it's the best for beginners.


As for the fighting side, I'm not as educated on that subject as others on this forum are. The only experience I have with throwing hands are street fights, where it's two dumbasses throwing punches hoping they'll land.
The obvious thing to do is just go to an MMA gym or whatever you want to train, sign up, and listen to the coach there and he'll tell you what to do.

Best of luck to you man, take care.

Luv u man tbh thanks for advice and ill take it