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so you track and eat 3k calories and aren’t gaining weight ? Before complaining about being a hardgainer and asking for advice, did you ever try eating more ?

Try to get a gym membership.

obviously it’s unrealistic to keep on adding 5 lbs every week, but your lifts are low enough where adding 5 lbs a week could be possible for a few months.

you also...

just because you’re in a small surplus doesn’t mean you won’t gain fat, especially if you’re training or sleep or combination is ****.

you’re lifts barely went up for what they could in 15 weeks,...

what were before and after lifts.

Also what routine are you running. you do look a little leaner in the after which is good

you’re on a bodybuilding forum, what do you expect. 135 for anyone who lifts at that height is underweight. For a regular person as long as you’re healthy who gives a ****

lmao no, you’re fine.
You can even add more
volume of you want

i highly doubt someone will look at you and say “lmao you’re calves are bigger than your arms”

more volume + frequency = bigger arms

you don’t need a meal plan for a great diet. Tracking...

spend 2 years gaining weight then think about it unless you just want experience or don’t give af.

I’m competing in physique next year, and that’s just for experience because I know im going to...

you’ve been posting stuff like this and have been under 130 lbs for over a year now. If it’s some personal issues stop worrying about lifting and worry about solving that ****.

Regardless tho if...

Yes...

how about you find out and report back

melatonin + don’t drink before bed. The second ones kinda common sense if you constantly get up to pee during sleep

yes, no, maybe.

does it really matter if you’re making progress ?

they supplement the vitamin/mineral/macro they’re intended for...

Try eating ~4-4500 calories of fruits and vegetables in a day where you're constantly moving around.

iifym doesn’t mean let me eat nothing but pop tarts, it allows you to get in your calories...

lmao what, the guys just lean. Anyone can get that physique after properly cutting with a solid base beforehand

I’m gonna try eating @tdee and hopefully recomping down to 9% over summer. If a surprise vacation comes up in july or august i’m just gonna do an aggressive minicut for that but i think my physique...

and you think physique is just about being small with abs ?

Back for another estimate: https://imgur.com/a/1QhyQHA

I think i’m just going to eat at tdee or a little below and enjoy summer while attempting to recomp a little bit

Welcome to having a big appetite. If i stopped caring I could easily eat 5000 + calories of healthy foods and a lot more junk food per day.

Since youre pretty underweight right now you could get...