/fa/ - Fashion

>>13127868
Join the liftwaffe

>>13111178
>>13111160
>>13111140

They took the iron pill

>>12993217
A high protein, high fat (animal and plant fat =/= converted to human fat) diet with lots of vitamins in the form of cruciferous veggies and water.

Stay away from any sugar, even fruits like apples. Never eat raisins (like eating a handful of fructose sugar) Berries have low sugar and high vitamins.

Just eat a fuck tonne, bro. Try to bump your calories to 2500-3000 a day, make sure you're getting a high serving of protein for energy and the amino acids, make sure you're getting lots of sleep and keeping your body moving, quit the sedentary lifestyle or intersperse it with stretches and HIIT.

Avoid long distance running, if you like going a long way look into running Fartlek style. Hit the gym regularly, try to autistically push your numbers higher and higher with a dedicated routine, make sure you go ritually for at least 2 1/2 weeks every single day of your schedule (whether you feel ill, or tired, or sad, or busy, fuck all that, it takes 2 long and brutal weeks to make a habit and neural pathway and then you'll be addicted to exercising and its dopamine and it's easymode to continue).

When you start, fuck the gay bodybuilding accessories. Just focus on the 5-7 big compound lifts (big lifts that use multiple muscles, for example deadlifts and overhead presses), and later throw on some accessories to catch up lagging muscles (for instance, some stretches to fix bad posture which will make you taller, rear delt exercises, tricep work to look joocy, calf raises etc).

Number one thing is bumping up your calories and making sure that the weight you gain is in lean muscle, with a small amount of fat gain (called bulking, but not the "dirty bulk" some meatheads talk about, which will trash your insulin levels and form new fat cells that never fully go away).

Remember those 2 1/2 weeks of brutal self discipline and motivation, write it down on the wall and Pavlovian reward yourself with some gym gear once you've completed them, learn to enjoy struggle.