why the fuck can't I make any gains I eat 3200 kcal per

>>38989838
try eating 3300 calories and sleeping 9 hours

you gotta lift the weight anon lol

Also rest for 7 minutes between sets

You need to eat way more than that unless you're overweight. Do GOMAD, shoot for 4,500+.

>>38989876
don't do this OP
Make sure you are eating 3.2K and be patient

File: IMG_2165.jpg (18KB, 448x328px) Image search: [Google]

18KB, 448x328px

>>38989838
EAT FUCKIN MORE

Go for hypertrophy instead of strength training. 2:1 ratio should be good. (2 weeks str train 1 week hypertrophy)

>>38989891
sorry what is hypertrophy?

Have you tried working out?

>>38989838

I strongly suggest >>38990053

3.2k might not be enough if you lead an active life.

I have to eat 4.5k to gain weight at a reasonable rate, and I'm only 180lbs.

I walk 10 miles a day tho/.

>>38989838
how long have you been working out and are you sure your lack of gains is not just in your head

>>38989891
This.
There's a lot of exercise variations that'll push your muscles a little more too. For example, I do Zottman curls as opposed to basic dumbbell curls. The twisting motion should have your biceps burning on the first set. Just look for more ways to push yourself further.