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Someone's been watching pump chasers

What matters is total weekly intake, multiply daily goals by 7, and meet those totals by the end of the week. Protein, though, I'd try to space out as 3-5 meals every day. Wouldn't do 250 g one day...

Waffles topped with butter, syrup, jelly, whipped cream, peanut butter, and chocolate chips.

The hammers will suffer because your elbow flexors are already fatigued.

There is no GOAT source, you just need EPAs and DHAs as essential fatty acids, then some saturated fats for hormonal purposes.

ICF 5x5

1. Squats (180 5x5)
2. Bench Press (105 x 5,5,5,4,3)
3. Bent Over Rows (95 5x5)
4. Shrugs (185 3x8)
5a. Skullcrushers (45 3x8)
5b. Inclune DB Curls (20s 3x8)
6. Hyperextensions (70...

Focus on strengthening your upper body pulls (a form of barbell row and a form of pull up) instead of isolating your biceps.

You don't see someone having 17" lean arms and a baby back...

These.

Are you Vegan Gains ?
No wonder you're red.

I bet within a month you'd be down to 6:00 because your VO2 MAX is already sky high from cycling.

My opinion is that you both should be on a novice program

High plasma leucine during your workout will reduce muscle protein breakdown and improve recovery.

So yes you want a good pre workout meal with at least 20 g of high quality protein.

Yes I myself was severely underweight at 80 !! Pounds for 6 months straight and my hair became brittle due to malnutrition and only 900 calories a day.

If your lean you will build more muscle and...

What was your time lol. In before u can ride 100 miles but huff and puff to run a 8 minute mile.

Think about it this way:

You could:

- Keep fasting and overeating in cycles and stay a small 120 lb skinny fat kid forever.
OR

- Just eat decently in a slight surplus for years, put on 50...

This, if he doesn't want to kill himself with the accessories just go RPE 7 or 8 instead of RPE 9+.

It's been shown that shorter rest times don't lead to greater hypertrophy if you have to use...

This. Your first statement is debatable but is for the most part true.

My current stats:

125.5 lbs
5 foot 5
15 years old

My long term goals:

Have natty 30" legs (current 19.75" fairly lean)
Have natty 50" chest (current 34.5")

Says the guy who squats 135 and has no LBM.

I'd work on your posture and do some face pulls.