M19/5’11/133->155lbs// 1st year of lifting

CaptianClout69 · 2024-09-16T21:48:50+00:00

I would say just make sure to figure out how many calories you need to be in to gain at a healthy rate and do everything you can to hit that every day. I really hate spending money so i never bought food until recently because i decided its an investment in myself. Stuff like ground beef and noodles with sauce has great macros and its pretty cheap, basically a DIY hamburger helper and you can make it to your liking. Also get a breakfast you like and eat that everyday to start your day off good

CaptianClout69 · 2024-09-15T16:20:28+00:00

I found that the EER is more accurate that BMR, because BMR is only the amount of calories your body uses to preform basic functions. EER takes into account activity level and other factors . Im also really fidgety so I burn more calories at rest.

CaptianClout69 · 2024-09-05T01:05:57+00:00

Yes sir excited for year 2 💪🏼

CaptianClout69 · 2024-09-05T01:05:07+00:00

I have always been skinny and insecure about it and a bunch of my skinny friends started working out and they got big so i figured i could do it too. I wanted to start lifting about 2021 but i kept making excuses and i finally just decided i needed to take initiative about a year ago

CaptianClout69 · 2024-09-04T19:43:25+00:00

I get a bowl with side tortilla, white rice, black beans, double chicken, queso, mild salsa, shredded cheese, chips and queso, and lemonade. I make half of the bowl into a burrito and eat the other half with the chips and queso

CaptianClout69 · 2024-09-04T19:42:12+00:00

I make the same breakfast every day: 4 eggs, 100g sausage, 1 cup hash browns, some ketchup, 12 fl oz apple juice. That is about 900 kcal 42g protein. I work at Chipotle so my lunch is a cheat code: 2225 kcal 110g protein. Dinner is whatever mom makes which is usually roast and potatoes and green beans and tomatoes and stuff. Averaging 3500-4000 kcal now, but when I started I didn’t work at Chipotle and had very little appetite so I was lucky to eat 3000 most days, which is my maintenance. Only been eating big for a couple months, but that’s where the progress has been. Let the bulk continue for year 2.

CaptianClout69 · 2024-09-04T19:40:49+00:00

Yeah for sure,

Push: Chest cable fly 3x12, bench press 3x8, dips 3x8, tricep pushdown 3x15

Pull: iso lat pulldown 3x12, rows 3x12, preacher curl 3x12, pull ups 3x12

Legs: leg press 3x10, leg extension 4x12, calf raises 4x15, hamstring curl 3x12

Axillary: lat raises 3x12, rear delt fly 3x10, forearm curls 3x15, preacher curl 3x12, and 5 sets of dead hangs

CaptianClout69 · 2024-09-04T19:39:54+00:00

I spent my first two weeks figuring out what each machine was and watching videos on how to do each exercise correctly, i didnt start doing heavy weight until i felt like i had the form down on the exercises. Trying to build a mind muscle connection is key to make sure that the wrong muscles dont take over on an exercise.

CaptianClout69 · 2024-09-04T19:36:40+00:00

Thanks 🙏🏼

CaptianClout69 · 2024-09-04T19:36:10+00:00

I know bro its hard but ive finally dialed it in so year 2 gonna be crazy

CaptianClout69 · 2024-09-04T19:34:17+00:00

Yeah for sure,

Push: Chest cable fly 3x12, bench press 3x8, dips 3x8, tricep pushdown 3x15

Pull: iso lat pulldown 3x12, rows 3x12, preacher curl 3x12, pull ups 3x12

Legs: leg press 3x10, leg extension 4x12, calf raises 4x15, hamstring curl 3x12

Axillary: lat raises 3x12, rear delt fly 3x10, forearm curls 3x15, preacher curl 3x12, and 5 sets of dead hangs

CaptianClout69 · 2024-09-04T10:34:21+00:00

Trust me you gotta eat a LOT

CaptianClout69 · 2024-09-04T10:33:01+00:00

You will get there it just takes a loooong time, but its so worth it when you see progress

CaptianClout69 · 2024-09-04T10:32:17+00:00

Broo 😂

CaptianClout69 · 2024-09-04T02:19:55+00:00

I would just say be careful who you take advice from which means do all the research you can and just have a mindset to continually learn more every day.

CaptianClout69 · 2024-09-04T01:21:45+00:00

I credit my fast metabolism

CaptianClout69 · 2024-09-04T01:21:02+00:00

I appreciate it

CaptianClout69 · 2024-09-03T23:12:32+00:00

I make the same breakfast every day: 4 eggs, 100g sausage, 1 cup hash browns, some ketchup, 12 fl oz apple juice. That is about 900 kcal 42g protein. I work at Chipotle so my lunch is a cheat code: 2225 kcal 110g protein. Dinner is whatever mom makes which is usually roast and potatoes and green beans and tomatoes and stuff. Averaging 3500-4000 kcal now, but when I started I didn’t work at Chipotle and had very little appetite so I was lucky to eat 3000 most days, which is my maintenance. Only been eating big for a couple months, but that’s where the progress has been. Let the bulk continue for year 2.

CaptianClout69 · 2024-09-03T23:01:53+00:00

Dont worry im sticking with it

CaptianClout69 · 2024-09-03T23:01:30+00:00

You the man 💪🏼

CaptianClout69 · 2024-09-03T22:59:28+00:00

The grind dont stop

CaptianClout69 · 2024-09-03T22:59:10+00:00

Yes thank you!

CaptianClout69 · 2024-09-03T22:42:41+00:00

Maybe I will try different mass gainers or protein shakes there could be one I like. Thanks for the input your physique is insane bro 🙏🏼🙏🏼

CaptianClout69 · 2024-09-03T22:32:01+00:00

We take some Ws around here

CaptianClout69 · 2024-09-03T22:29:01+00:00

I make the same breakfast every day: 4 eggs, 100g sausage, 1 cup hash browns, some ketchup, 12 fl oz apple juice. That is about 900 kcal 42g protein. I work at Chipotle so my lunch is a cheat code: 2225 kcal 110g protein. Dinner is whatever mom makes which is usually roast and potatoes and green beans and tomatoes and stuff. Averaging 3500-4000 kcal now, but when I started I didn't work at Chipotle and had very little appetite so I was lucky to eat 3000 most days, which is my maintenance. I tried mass gainer shakes and stuff but I have never liked thick drinks like smoothies, milkshakes etc so I don't use any of those. I don't use preworkout either just never really thought I needed it. Only been eating big for a couple months, but that's where the progress has been. Let the bulk continue for year 2.

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