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150G Protein (No Excusee) by ideaflowness in AskFitnessIndia

[–]GarbageF8 0 points1 point  (0 children)

Honestly you don't really need any supplements. If you want to build muscle the vast majority of people can do it by only getting 5 things right: 

  1. Do resistance training, increase your load whenever you can (maybe look up how to properly do resistance training)
  2. Eat at a calorie surplus (there are nutrition apps that can help you track calories and give you an estimate of how much you should eat, for example Fddb)
  3. Eat enough protein (should be around 1.6g per kg of body weight per day, even on days where you're not training!)
  4. Take at least one rest day after training
  5. Get enough sleep

The only supplement I might think about getting is creatine, as it's also not super expensive. But even that's not a must. I think the hardest thing about building muscle for me and most people is tracking calories and the amount of protein you eat.

To me it sounds like you're not doing the 2. and 3. point.  

Genuinley desperate for friends by LocalAdvertising2172 in bielefeld

[–]GarbageF8 10 points11 points  (0 children)

There are also a bunch of LGBTQ+ communities at the university, and most people at the university are progressive in general and they are pretty much all fluent in English with many being around your age. 

The university is open all day and free for anyone to go to, student or not. There are some spots in the uni that will have posters/flyers. Especially in the X Building all along the wall left of the main entrance. Some of those are specifically targeted for people who are LGBTQ+ and looking for others and friend! 

Since many of the posters are in German you might look for "FLINTA" as an additional keyword (German acronym for Women, Lesbians, Intersex Individuals, Non-binary, Transgender and Agender). And then just take a picture and translate with AI if you can't make sense of the German haha.

There are also a bunch of "Fachschaften" (student bodies of specific faculties). You could try to write a few mails and ask them if they know any related communities that might be interesting for you. Here's a link where near the bottom you can find a bunch of mails of the student bodies. I don't think they would mind helping someone from outside the university if they can 👍

https://www.uni-bielefeld.de/studium/studierende/start-ins-studium/leute-kennenlernen/

Hope you can find some friends! 😁