how do i get a better physique before summer

[zcyuz]

 

[zcyuz]

can someone reply

 

[foidbanisher4554]

Eat in a calorie surplus, gym 3-5 times a week consistently

 

[zcyuz]

no matter how much i eat it’s like i can’t put on any weight, im 14 i only very recently hit puberty im around 5”6

 

[JoeMamaMama]

no matter how much i eat it’s like i can’t put on any weight, im 14 i only very recently hit puberty im around 5”6

Are you actually tracking your macros? Calculate your macro needs and actually track what you are eating. Gaining weight isn't magic.

 

[combatingNorwooding]

Eat in a slight surplus (200-300), eat ton of carbs (55-65% of diet), eat protein twice your LBM, do a split that let you hit each muscle group twice per week

 

[r1ght]

The Ultimate Natural Gymaxing Thread

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