5'9" 132 pounds bench 145. Recommended routine for gaining mass? Any protein supplements or diets for getting a good lvl of protein?
>>42269188
Chest is 37 waist is 28.5. Biceps only 13 ,-,
You weigh nothing and you have a poverty bench
Eat more, lift more
>>42269188
read sticky
>>42269188
>Recommended routine for gaining mass
yeah. eat more. you don't need supplements
>>42269245
>yeah. eat more. you don't need supplements
Does it matter what I eat or just pig out on everything? I do allot of biking should I stop that?
>>42269261
don't stop just eat accordingly
>>42269261
you don't need to stop anything. exercise is just more calories required to gain.
you shouldn't pig out on bad food with sugar and processed shit. eat clean and a lot. instead of eating 100g of oats in the morning eat 300 or 500.
>6-9 scoops
>flaxseed oil
>>42269307
>you shouldn't pig out on bad food with sugar and processed shit. eat clean and a lot. instead of eating 100g of oats in the morning
>>42269321
Ty IK it's kind of obvious but it's still helpful.
>>42269228
My bench is 145 atm how long tell I can get it to 160?