Does anyone have their program and could upload it?

File: tumblr_ntg1tlBafx1udwanoo1_540.png (246KB, 512x512px) Image search: [Google]

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>>42177253

>guy on the right
>beastly

>>42177261
Frogposters should be shot

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>>42177266

File: 61AJB7D89FL.jpg (68KB, 376x475px) Image search: [Google]

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>>42177253
Just download the pdf to pic related

>>42177253
I actually bought this program 3 years ago. went from 148 to 182lbs. don't have the pdfs anymore, but you don't need it. Just do 3 gym sessions a week focusing on compound movements for strenght and add bodybuilding accessory lifts on top. EAT. They're really just capitalizing on novice effect.

>>42177253

More like skeleton to dyel

>>42177261
>>42177281

Right is literally ideal male physique. Fucking autists.

>>42177280

When people say EAT. How much are we fucking talking here?

I'm 6'5 and eat about 2200 cal/day and I weigh 194 lbs for reference. I really have no idea how many calories I need to be eating and where to get these calories.

>>42177335
Find a TDE calculator online and determine your maintenance calories for each day. For example (2300 calories for 195lbs at 6'5) If you want to be 215lbs then find out the maintenance calories for that weight and eat that instead. You will gain. Also, add about 400 extra calories for workout days.

>>42177335
Read this. This is a general outline of how I set up my shit

https://nickbarefitness.com/pages/set-up-your-macros

>>42177335
Read the sticky