[ogremaxxed]

A good physique is the second most important aspect of looksmaxing in my opinion, this thread will hopefully help you maximise your muscle growth

Calories intake
You Should be eating at least 10%-20% calories above your maintenance for a lean bulk and to gradually cut while loosing as little muscle mass as possible you should eat 10%-20% less than your maintenance

e.g your calorie maintenance is 2000 per day eat 200-400 more/less

(If you say you have a fast metabolism your coping and obviously not eating enough food)

Protein intake
eating 0.8g - 1g of protein per pound of lean mass every day should be your main goal. Alot of people think that the more protein you eat the better but after a certain point your body just stores it as extra fat.

Carbohydrates
eating carbohydrates before working out is a amazing way to get a insane pump especially if you take pre workout. I would recomend eating simple carbohydrates 60-90 minutes before a workout (these usually are foods that contain sugar so it can bloat you)

Workout split
The best split for muscle growth in my opinion is upper, lower with 3 days of rest in between workouts while doing 1 warm up set and 2 sets untill failure

This split got my bench up 10kg from being stuck on 120kg for 6 months and grew my arms 1 inch in 1 month (completely naturaly)

Arms before and after

Before

After

The difference looks small but considering I've been training for 4 years, being natural and being 6'5 it's big especially for a month.

 

[Determinism]

bookmarked

 

[Determinism]

Spoiler: Church of PREET

Circadex BastiHgH 1ncel chadpreet Determinism Kurdish_slayer sjzso 6zrir6a certified_LTN ilikemylittlesister highinhibmanlet GENESIS D Dizzle kanyewestlover66 FaZe_Kjetil00 VelocityAnt¹ ethnic sapphire justnemat

 

[ilikemylittlesister]

talking about bulking and pump in the big 26

 

[ilikemylittlesister]

Calories intake
You Should be eating at least 10%-20% calories above your maintenance for a lean bulk and to gradually cut while loosing as little muscle mass as possible you should eat 10%-20% less than your maintenance

you are going to get fat, unless you are in your first year of lifitng and severely underweight you do not need to 'bulk', a 100 calorie suprlus/maitain your bw is more than enough to maximize gains. hypertrophy is stimulus dependent not energy.

Protein intake
eating 0.8g - 1g of protein per pound of lean mass every day should be your main goal. Alot of people think that the more protein you eat the better but after a certain point your body just stores it as extra fat.

Carbohydrates
eating carbohydrates before working out is a amazing way to get a insane pump especially if you take pre workout. I would recomend eating simple carbohydrates 60-90 minutes before a workout (these usually are foods that contain sugar so it can bloat you)

these are pretty on point, but id say protein still too high. if you are above 12%bf 0.7g lb/bw is plenty.
Carbohydrates is whats going to fuel your training, you should eat 70-100g of carbs pre workout if possible and its no because of the pump, you want to maximize mTOR

Workout split
The best split for muscle growth in my opinion is upper, lower with 3 days of rest in between workouts while doing 1 warm up set and 2 sets untill failure

splits dont matter considering you hitting everything 2-3x per week (UL AP FB TL etc)

This split got my bench up 10kg from being stuck on 120kg for 6 months and grew my arms 1 inch in 1 month (completely naturaly)

gymcel exercise choose a stable machine


mirin the progress tho. You got the principles right but for the wrong reasons.

 

[Circadex]

Gymcels agree on anything challenge. level: impossible