5'9" 132 pounds bench 145. Recommended routine for

>>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.

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90KB, 788x680px

>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?