How to get beefy for an ectomorph?

[thesunalwaysrises]

I have been 130lbs for the past 6 years. I could gain 10lbs if I eat rice and chicken 4 times a day and a protein shake. It usually goes to my face first. How can I get beefier but still lean? My frame is like a soccer player at 28.

 

[thesunalwaysrises]

Also, I’m 5’7 and being lean makes me look like a kid

 

[Deleted member 30461]

Steroids

 

[thesunalwaysrises]

Steroids

No supps or anything less expensive? Where do I even get roids

 

[Anchor_Ship]

Use a scale+food labels and track everything. You are probably under eating+ not getting enough protein. In the case that you think you are you are plateauing and need to increase the food input. Figure out your maintenance calories and eat in a surplus of 300-500

 

[Anchor_Ship]

Don't worry about being lean, focus on packing as much size (Muscle) you can, while gaining some fat. The key is to do it slowly so you dont need to cut immediately. Then you can cut and be lean

 

[Deleted member 23391]

No supps or anything less expensive? Where do I even get roids

Qingdao Sigma Chemical (but you need to buy in bulk, they have MOQs)
Purple Panda Labs
Catcafe (if European)

 

[Deleted member 22714]

train hard and eat a lot

 

[TheBrownOne]

Do you track what you eat on myfitnesspal?

 

[castelldefels]

Eat fatty beef and eggs

 

[Deleted member 19294]

Eat more

 

[Deleted member 13710]

You'll have to eat a lot more than you're comfortable with every day for the foreseeable future. Train both big compounds and some isolation type exercises. Ignore body weight and cardio exercises for at least a few months. Sleep as much as possible.

 

[milkcuck]

I have been 130lbs for the past 6 years. I could gain 10lbs if I eat rice and chicken 4 times a day and a protein shake. It usually goes to my face first. How can I get beefier but still lean? My frame is like a soccer player at 28.

Literally milk, like up to a gallon a day if you can, make sure it’s whole milk. One of my the best cost for nutrients and cals if u get at wholesale store like Costco

 

[bradpittshairline]

GOMAD

Literally milk, like up to a gallon a day if you can, make sure it’s whole milk. One of my the best cost for nutrients and cals if u get at wholesale store like Costco