Hello,
I am a 1.80 metter guy with 60 kgs, I tried many times to gain mass, but nothing, i need some motivation or guide to make me reach the level of gaining mass and see some results
thank you for rach me out for help,
algeriahome.com
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Thread: 60 kgs need motivation
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06-12-2020, 04:39 PM #1
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06-16-2020, 12:45 PM #2
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12-09-2020, 02:09 AM #3
Yep, learn your compound lifts and focus on progressive overload.
Track your calories and find a point where you're gaining .5kg of bodyweight a week, when you stop gaining up your calories by 200 and keep monitoring.
Focus on getting 2g of protein per kg of bodyweight to ensure growth and don't be afraid of carbs.
Good foods for gaining mass are:
Whole milk
Not so lean mince
Nuts/Nut Butters
Olive oil
Granola.
If you need any other tips PM me
GLBench: 315lbs
Squat: 405lbs
Deadlift: 550lbs
Stronger than I look
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12-10-2020, 11:40 AM #4
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12-11-2020, 04:51 PM #5
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12-11-2020, 05:22 PM #6
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12-20-2020, 10:11 PM #7
The basic compound lifts for strength as a stronger muscle is a bigger muscle and strength is size and size is more potential for power:
The Squat
The Bench Press
The Deadlift
The Barbell Row
The Overhead Press
Calisthenics as they are primal movements and closed chain exercises you can do without the gym:
The pushup
The pullup
The pistol squat
The lunge
Abs
Food:
Meat, diary, and chicken (unless vegetarian or vegan), seafood (if pescetarian or not vegan)
Vegetables and fruit
Nuts
Rice and pasta and oats
Also proceed food if truly want weight gain by any means but not advisable
Eat like multiple jobs
Put in the years and stick through the failures and learn through the way and don't give up. Also enjoy what you are doing or it's not worth it. You won't like it all the time realize that. Good luckMy Instagram: https://www.instagram.com/tobi_alder_strength_coach/
My YouTube: https://www.youtube.com/channel/UCfUnpHsz47yT0WkkThQOOZA?view_as=subscriber
My Online Strength Coach Website: tobistrength.com
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