How to get from skeletor (138lbs, 62kg) to 157lbs (71kg) within

File: tmp_4041-1483047779183-354093919.jpg (57KB, 640x640px)

57KB, 640x640px

>>39849132
Since you like Drake

500 calories above your TDEE will get you 1 lbs per week, roughly half of which will be muscle if you lift heavy.

that means that you can get around 4 lbs total per month or around 2 lbs of pure muscle. your goal is 9 kg or roughly 20 lbs, so 5 months in total to hit your goal.

if you were taking about gaining 20 lbs of pure muscle then you can't do it in that time frame. you'd have to eat like that for at least a year as a natty.

if you go fraud then you can easily get that much muscle in your time frame, if not even more.

>>39849132
if you're a skelly with no muscle mass your bodyfat is much higher than you think desu

>33 yo
>138 lbs
Wow you must look like a teenager.

>>39849390
Thanks breh.
I want to go lean muscle mass, hit natty limit then, if necessary, do a cycle.

>>39849552
This is my constitution:
Fat 10 lbs
Muscle mass 67 lbs
Other 62lbs

Also, what routine?
Mainly did cardio so far (bike, football, hiking).

If anyone contributes, much appreciated.
See you in 2017 guys.
We are all gonna make it.

I gained this in 5 months, but I was VERY underweight (50kg and 177cm), I think I used to eat less than 1500 cals/day, so much I gained 5 kg in less than a month, the other 3 kg in 4 months.
I just started eating like a monster, my routine was 6 dasys/week PPL.

>>39849132
Eat more.
Lift heavy things in order to lift progressively heavier things.
Get 8 hours of sleep a night.
Fuck off, eat shit, and read the sticky.