Advice

Maybe some more info:
i have 4.6% Bodyfat

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>>38084722
This routine is incredibly fucking bad for someone in your position. Do SS, SL or /fit/ GSLP and eat like a motherfucker.

>>38084743
if there are 2 replies and 2 posters, does that mean OP is one of the repliers?
Either way show us a pic of this 4.6% I doubt you are actually that

>>38084722
You're not a hardgainer. You just don't eat enough.
Throw everything out of there, but leave bench, add deadlifts and squats, and a small bodyweight routine (pull ups, chin ups, dips, push ups, leg raises, L-sit).
Don't do everything in one day. Aim for one body section and go full out on it.

>>38084743
That is not a sustainable body fat percentage, you would be a literal skeleton. As in, you would be dead.

>>38084832
On the topic of /fit/ GSLP; it says that you should only deload if you fail on the first set, what happens if you fail on the last set? Just ignore it and increase the next workout?

>>38084722
You're not 4.6% bf and hard gainer is a meme. You also don't eat a lot.

>>38084907
Increase. You'll fail the first five sooner or later.

>>38084743
>>38084832
>>38084847
>>38084894
>>38084903
>>38084907
>>38084912
>>38084913

Thank you everyone. Idk about the 4.6%, it just said it on my fitness exam, a couple of months ago.
Also, i though, i am a hardgainer, because whatever i eat, i really dont gain or loose more than 0.5 kg max, im kinda clueless as of why.

>>38084954
Calories and protein. You don't get enough of those. You probably eat mostly high sugar, high fat foods.

>>38084962
That is really true. Problem is, i dont have the option currently to eat pasta as much as i should (since mom cooks and such). Whats a good whey for that? Also, i use Maltodextrin Intra-Workout. Friend told me it works

>>38084954
there comes a point where you WILL GAIN WEIGHT as you eat more and more. That point is different for different people based on a number of factors. There is nothing magical about YOUR particular body. If you can't gain weight eating what you consider 'a lot' then eat MORE STILL and you WILL gain weight

>>38084954
What do you eat in a day. Let me guess, it's probably something like skip breakfast, a sandwich for lunch, a bag of chips as a snack, and a salad for dinner. That's not being a hard gainer, that's called eating like a starving ethiopian child. I swear every skeleton that posts here "I can't gain weight, I eat SO much food in a day" if they actually write out what they eat in a typical day it's like 1500 calories max.

>>38084998
>>38084989
Yeah, i guess ill have to admit, that compared to others i eat less. Ususally a Coffe or a glas of milk in the morning, nothing till lunch, then something like Mc, or BK, or some fries, burger, ramen noodles, or premade stuff that my mother gives me, like today: french toast with cheese.

>>38084954
Because you don't eat enough.

>>38085036
how much and how often should i eat?

>>38085026
That's maybe 1500kcal, 1800 tops. Your normal diet is most people's cut.

I say this as a skellington. If you're not constantly feeling sick and hate food you're not eating enough

>>38084981
You don't need pasta. You need FOOD. A variety of different meals.
Eat a lot of meat, dairy, vegetables and fruits. You need a lot of everything.
If your mom is the cook, then ask her for a bigger meal. Simple as that.
An easy way to get calories in is making a sandwich with whatever you find in your fridge.

Most supplements don't really work. There's a protein powder thread already, look for it.
When you get past noob gains, do creatine cycles.

>>38085045
STICKY
T
I
C
K
Y

>>38085063
>>38085055
okay, thank you i will try that.

>>38084998
>that's called eating like a starving ethiopian child
Fucking kek'd. Gonna remember that one!