How to get mass?

[eastbaltid]

I am 190-195 height and 67 kg. 17 age. I eat a lot but dont do exercises. Sorry for bad english.

 

[MA_ascender]

what the fuck bro i am 15 170 cm and 65 kg with abs. start lifting and eat a ton

 

[BecomingHuman]

Just eat enough protein to not stunt growth and stay a twig. Only retarded men care that you are skinny. You wouldn't want to live their lives anyway.

 

[eastbaltid]

what the fuck bro i am 15 170 cm and 65 kg with abs. start lifting and eat a ton

when i was 170 i had same weight then i grew very fast and became anorexmaxxxed

 

[R@m@]

Just do it.

 

[MA_ascender]

when i was 170 i had same weight then i grew very fast and became anorexmaxxxed

how fast did you grow wow

 

[eastbaltid]

how fast did you grow wow

around 1-1.5 year

 

[MA_ascender]

around 1-1.5 year

yeah thats why, just eat more and lift bhai

 

[Yahya]

I am 190-195 height and 67 kg. 17 age. I eat a lot but dont do exercises. Sorry for bad english.

you might eat a "lot" but you don't eat enough. wake up and start tracking everything you eat.

All users above are braindead chimps who deserve to be kidnapped by bolivian scientists to conduct unethical researches on them.

-determine your maintenance caloric level on https://www.calculator.net/calorie-calculator.html
-add +200 calories to your maintenance that will be your caloric surplus intake that you need to eat everyday
-weigh and count everything you eat
-make sure you respect the 40/35/20 rule : 40% of carbs, 35%of protein, 20% of fats.
-lift weight in a rep range of 8-12 + close to failure (1RIR) 2 sets maximum/exercise with a 3 minute rest time
-train 4 times a week maximum


I can send you a program I made a while ago if you want

 

[Never Get Up]

stopped reading after 190 cm

 

[betty]

I am 190-195 height and 67 kg. 17 age. I eat a lot but dont do exercises. Sorry for bad english.

bulking???? wart