How do I start framemaxxing

[Vil]

I've been skinny pretty much all my life and want to make a change. I want to upgrade my SMV by framemaxxing and working on gaining overall lean muscle mass.

For context: I currently stand at ~194 cm tall and weigh in at 75 kg.

As you can see, I don't have the best build as of current standings. I'm aiming for well developed shoulders, to create a V-taper illusion. I already have a pretty small waist for my height, and I want to keep it this way.
I don't have access to a gym, but I do have dumbbells and a door-mounted pull-up bar at home.

How do I get wider shoulders? What should my daily calorie and macro intake look like?

 

[norwoodingmanlet]

I've been skinny pretty much all my life and want to make a change. I want to upgrade my SMV by framemaxxing and working on gaining overall lean muscle mass.

For context: I currently stand at ~194 cm tall and weigh in at 75 kg.

View attachment 4920407

As you can see, I don't have the best build as of current standings. I'm aiming for well developed shoulders, to create a V-taper illusion. I already have a pretty small waist for my height, and I want to keep it this way.
I don't have access to a gym, but I do have dumbbells and a door-mounted pull-up bar at home.

How do I get wider shoulders? What should my daily calorie and macro intake look like?

lateral raise with your dumbbells at home and do pullups; eat a diet that covers every nutrient while keeping inflammation low

Fish, Steak, Chicken, Turkey, lamb, rabbit, deer, kefir, potatos, fruits, are a good start.

 

[Vil]

lateral raise with your dumbbells at home and do pullups; eat a diet that covers every nutrient while keeping inflammation low

Fish, Steak, Chicken, Turkey, lamb, rabbit, deer, kefir, potatos, fruits, are a good start.

Appreciate the effort on the answer, and yes, this is a good start. But I need something I can stick to for the long run.

 

[norwoodingmanlet]

Appreciate the effort on the answer, and yes, this is a good start. But I need something I can stick to for the long run.

as in what? you dont wanna diet as hard or what

cagrill will fix that.

 

[Vil]

as in what? you dont wanna diet as hard or what

cagrill will fix that.

Do you per chance mean a *cargill?

And no, I have no problem with dieting hard. I just do not know what my calorie and macronutrient intake should look like to be able to put on lean muscle mass.

So, I mean somewhat of a guide I can follow, to do so.

 

[norwoodingmanlet]

Do you per chance mean a *cargill?

And no, I have no problem with dieting hard. I just do not know what my calorie and macronutrient intake should look like to be able to put on lean muscle mass.

So, I mean somewhat of a guide I can follow, to do so.

No, I mean "Cagrilintide."

start with 2700 and your bodyweight in protein with 250-300 carbs

20k steps if you bloat along with high-dose caffeine, cardio, and a diuretic if you care so much, because you will bloat initially with this carb intake but it will give better results

do you care about peds or want to use them.

 

[shmool]

I've been skinny pretty much all my life and want to make a change. I want to upgrade my SMV by framemaxxing and working on gaining overall lean muscle mass.

For context: I currently stand at ~194 cm tall and weigh in at 75 kg.

View attachment 4920407

As you can see, I don't have the best build as of current standings. I'm aiming for well developed shoulders, to create a V-taper illusion. I already have a pretty small waist for my height, and I want to keep it this way.
I don't have access to a gym, but I do have dumbbells and a door-mounted pull-up bar at home.

How do I get wider shoulders? What should my daily calorie and macro intake look like?

First thing you do, hop on raids.

 

[Vil]

No, I mean "Cagrilintide."

start with 2700 and your bodyweight in protein with 250-300 carbs

20k steps if you bloat along with high-dose caffeine, cardio, and a diuretic if you care so much, because you will bloat initially with this carb intake but it will give better results

do you care about peds or want to use them.

That's a more accurate answer, thanks.

However, I still don't know why I would need "cagrill" - and wouldn't 20,000 steps be counteractive when wanting to gain muscle mass?I've read that one should consume 1.5-2x bodyweight in kg in protein (for me, that would be 120-150 g protein / daily). You stated I should start out with my bodyweight in protein... Unless you mean my bodyweight in lbs.

Regarding the last part, I wouldn't know what "peds" are. Please do explain.

 

[CharLite]

That's a more accurate answer, thanks.

However, I still don't know why I would need "cagrill" - and wouldn't 20,000 steps be counteractive when wanting to gain muscle mass?I've read that one should consume 1.5-2x bodyweight in kg in protein (for me, that would be 120-150 g protein / daily). You stated I should start out with my bodyweight in protein... Unless you mean my bodyweight in lbs.

Regarding the last part, I wouldn't know what "peds" are. Please do explain.

no, more steps (especially after you eat) means you become more insulin sensitive.

basically those carbs you eat go to muscle etc. and if your metabolism is fast and you are either maintaing weight or losing, just increase cals 100-200 every week until you start gaining a lil each week

dont rush this the slow lean bulk with proper micro nutrients will maximize your gene potential.

 

[CharLite]

peds=performance enhancing's drugs aka steroids or roids... Nigger

 

[norwoodingmanlet]

That's a more accurate answer, thanks.

However, I still don't know why I would need "cagrill" - and wouldn't 20,000 steps be counteractive when wanting to gain muscle mass?I've read that one should consume 1.5-2x bodyweight in kg in protein (for me, that would be 120-150 g protein / daily). You stated I should start out with my bodyweight in protein... Unless you mean my bodyweight in lbs.

Regarding the last part, I wouldn't know what "peds" are. Please do explain.

bodyweight in lb, its better to eat a little more as you start because regardless of study, I believe it's better overall and gets you ahead.

peds are performance enhancing drugs bro and no it isnt counteractive its the otherway around if you eat enough

cagrill is just to supress appitite if you wanna cheat you can use a little little bit to decrease cravings while keeping nutrient intake still good

 

[Vil]

peds=performance enhancing's drugs aka steroids or roids... Nigger

Preciate it

 

[Vil]

bodyweight in lb, its better to eat a little more as you start because regardless of study, I believe it's better overall and gets you ahead.

peds are performance enhancing drugs bro and no it isnt counteractive its the otherway around if you eat enough

cagrill is just to supress appitite if you wanna cheat you can use a little little bit to decrease cravings while keeping nutrient intake still good

Okay, thanks