Natural gymmaxxing

[WED12]

I want to start gymmaxxing after 3 months of break.
I want to have the fastest possible results.
But i want to be natural.
Which supplements?
How many days should i train?
How much calory surplus?
I dont have currently work job school etc so i can do only things which improve my gym performance.
I please advice

 

[Aㅤㅤㅤ]

I want to have the fastest possible results.

I think you know the answer.

 

[helpmemog1]

Why not start as soon as possible im confused

 

[koolet]

I want to start gymmaxxing after 3 months of break.
I want to have the fastest possible results.
But i want to be natural.
Which supplements?
How many days should i train?
How much calory surplus?
I dont have currently work job school etc so i can do only things which improve my gym performance.
I please advice

I'm assuming natural = WADA approved

1. push/pull/legs split 3 x week high intensity + 2 x week low intensity cardio (45-60 mins could be walking, biking, etc.)
2. calories = height x body weight x age x activity level use: https://www.calculator.net/calorie-calculator.html
3. sleep 8+ hrs, 1.5-2 g protein/kg of body weight, 5g creatine (will loose hair), vit d3 + k3, ashwaganda (cope), iodine

 

[Peachy]

PPL 6 times a week. Abs every day, even on the 7th day. 100-200 calories surplus.

When you bench, do 45 degree angle. No flat benching. Dumbbells are better. Barbell front raises right after incline benching to maximize shoulder hypertrophy. Do your shoulder shrugs on leg day before or after the deadlift.

 

[Purple$]

Entire thread is a comical cope fest.

 

[koolet]

retard

 

[WED12]

I'm assuming natural = WADA approved

1. push/pull/legs split 3 x week high intensity + 2 x week low intensity cardio (45-60 mins could be walking, biking, etc.)
2. calories = height x body weight x age x activity level use: https://www.calculator.net/calorie-calculator.html
3. sleep 8+ hrs, 1.5-2 g protein/kg of body weight, 5g creatine (will loose hair), vit d3 + k3, ashwaganda (cope), iodine

Shat if i dont have iodine deficiency.