How do I really gain muscle ?

[helpmeq]

How do I gain muscle I don’t want to be a fat fuck I want to be slim and muscular

 

[Frog_9291]

How do I gain muscle I don’t want to be a fat fuck I want to be slim and muscular

Calorie deficit while eating clean and working out if you’re fat, or a clean bulk and working out if you’re skinny

 

[helpmeq]

Calorie deficit while eating clean and working out if you’re fat, or a clean bulk and working out if you’re skinny

I’m 5,10 148 and workout almost every day what meals are in a clean bulk

 

[Frog_9291]

I’m 5,10 148 and workout almost every day what meals are in a clean bulk

Chicken, rice, eggs, anything that’s not fast food. You can have fast food every once in a while just make sure you’re eating beef, chicken ect. Also drink diet sodas to limit sugar intake. Look up more on Google I don’t want my response to be to long.

 

[saveyourself]

first step is to find your maintenance calories. just search up calorie calculator and use any one of the websites that show up. eat at a 300 - 500 calorie deficit if 20%bf or under, at a 700-1000 deficit if higher than 20%. 0.8-1.2g of protein per lb of bodyweight, personally I like to keep protein high so i have 1g/lb. No less than 0.3g/lb of fats. This is essential to not nuke hormones such as your test. rest should be composed of carbs. Try timing your carbs so that you eat them 60-90 mins pre workout and 15 -120 minutes post workout. make sure to adjust calories every week or two weeks max as you drop weight.

Obviously that brings us to the next part, strength training. lift 4-6x a week, split doesn't matter too much as im assuming you're a newbie. just make sure to hit all muscle groups at least 2x a week. structure your workout in a way that you go all out in the gym, but your muscles are recovered in time for the next session. what personally works for me is 2 sets of each excercise, first set to 0 RIR, second to complete failure. track your lifts (notes app is just fine for this). you should be able to progress slightly on each lift every week assuming you're not in a crazy deficit (I find 500 to be the sweet spot). Progression can be lifting a higher weight or getting a higher amount of reps.

Now once you're at 10-13% body fat, you can start lean bulking. eat in a 300-500 calorie surplus, with 1-1.2lb protein/bodyweight, 0.3g/lb fat, and rest carbs. You will notice progression at a faster speed, which means the bulk is working. however, the most important part in all of this will be staying consistent. You won't see results overnight. you have to keep working at it until you get to where you want to be.

 

[Outlander]

I’m 5,10 148 and workout almost every day what meals are in a clean bulk

Make sure you're not over training. Rest days are important for your cns to recover.

You also don't wanna push too hard and get injured. Eat enough protein and calories to gain size but don't make yourself obese. Really not that hard to avoid getting fat, but growing muscle is slow

 

[helpmeq]

first step is to find your maintenance calories. just search up calorie calculator and use any one of the websites that show up. eat at a 300 - 500 calorie deficit if 20%bf or under, at a 700-1000 deficit if higher than 20%. 0.8-1.2g of protein per lb of bodyweight, personally I like to keep protein high so i have 1g/lb. No less than 0.3g/lb of fats. This is essential to not nuke hormones such as your test. rest should be composed of carbs. Try timing your carbs so that you eat them 60-90 mins pre workout and 15 -120 minutes post workout. make sure to adjust calories every week or two weeks max as you drop weight.

Obviously that brings us to the next part, strength training. lift 4-6x a week, split doesn't matter too much as im assuming you're a newbie. just make sure to hit all muscle groups at least 2x a week. structure your workout in a way that you go all out in the gym, but your muscles are recovered in time for the next session. what personally works for me is 2 sets of each excercise, first set to 0 RIR, second to complete failure. track your lifts (notes app is just fine for this). you should be able to progress slightly on each lift every week assuming you're not in a crazy deficit (I find 500 to be the sweet spot). Progression can be lifting a higher weight or getting a higher amount of reps.

Now once you're at 10-13% body fat, you can start lean bulking. eat in a 300-500 calorie surplus, with 1-1.2lb protein/bodyweight, 0.3g/lb fat, and rest carbs. You will notice progression at a faster speed, which means the bulk is working. however, the most important part in all of this will be staying consistent. You won't see results overnight. you have to keep working at it until you get to where you want to be.

I appreciate this thanks

 

[TrenRising09]

literally 600T + Aromasin the sides really aren't bad whatsoever look into the science