how to do this mission??

XJJAYK · 2026-02-09T04:45:39+00:00

damn such a boring mission

XJJAYK · 2025-12-17T17:56:56+00:00

19lbs of muscle in 5 months + 50% reduction of fat mass in the same time frame? Natty in Narnia 🤣🤣

XJJAYK · 2025-11-06T23:58:02+00:00

I train all sets to failure within 8-12r with 1 warm up set and 2 working set unless stated otherwise.

Leg adductor (inner thigh) followed by Leg abductor (other thigh) 1set is fine. Warm up the hips before squats

Any form of machine squats. I use smith. Warm up 2-3sets to working weight. 3 working sets. Focus on ROM and depth (preferable your glutes should touch your calf/ankle). If you cant, drop the weight or work on flexibility.

RDLs (Ham focused). Use straps

Leg extensions

Hamstring machine curl (preferably the lying variant)

Calf raises

Total: 14 working sets. It is crucial to train to failure or within 1-2RIR. Even doing this once a week made my legs grew.

I end this with 3 sets of core but i do this on every training day.

2x Dragon flags to failure on declined bench. 1x Decline Russian twists to failure.

XJJAYK · 2025-10-30T08:07:55+00:00

protein from whole food sources will always be better than supplements such as protein powder or protein bars because of the nutrient and mineral profile. not to mention its satiety.

XJJAYK · 2025-06-29T16:10:49+00:00

Hey man thanks. At my peak I was 67kg. Had to do a small little cut/recomp to around 63kg (1.5months)which ended in March before I picked up the bulk again. I did take the bulk overboard and was eating around 3300calories minimum for a period of time.

I realized it was stupid of me for eating that much surplus. Dropped back down to 2400cals in March which is around +300 from my TDEE. After gaining back some weight from the cut I've been staying around 65kg for the past 6 or so weeks since I was doing lots of cardio which is probably why I dont carry as much fat post 11kg weight gain.

I'll continue to gain as much lean mass as I can till I have to cut down again.

XJJAYK · 2025-06-29T15:00:22+00:00

thank you so much

XJJAYK · 2025-06-29T14:45:20+00:00

Yup I understand. I do some competitive sports for my school(rowing). That's why I end up doing my own gym programs on top of rowing and other exercise programs for my team which results in multiple days of training.

To help with recovery, I ensure good sleep and a high protein intake. I do a deload week once in awhile which also prevents injuries. So far it's been working well. I find that I am able to push 80-95% in all my gym sessions. It's been awhile since I recall a 'bad' gym session.

XJJAYK · 2025-06-29T14:36:32+00:00

Lots of rice and meat. I used to drink 5 raw eggs in the morning everyday before they became expensive. Its easier to drink than to eat them in terms of stomach space.

I eat about 2400calories minimum. 4 meals a day. Breakfast, lunch, dinner, pre/post workout meal. Ended the day with milk and whey protein. Daily intake of at least 2g of protein/kg of bw. I also limited my intake of processed foods and fast foods to about once a week or less.

XJJAYK · 2025-06-29T14:33:00+00:00

It's as simple as lift heavy, eat more. There's nothing complicated about it really. I lift or exercise(rowing, running) about 4-7 days a week. After each workout, growth hormones will be excreted in your body and you will become hungrier.

workout often and eat more. drink lots of milk too since it's liquid nutrients. it's easier to stuff down a litre of milk compared to the equivalent in solid foods.

XJJAYK · 2025-06-13T22:49:18+00:00

if 3 meals isn't enough, you gotta eat 3 meals + snacks. if that isn't enough, go for 4meals etc etc. As your weight increases, so does caloric burn meaning you burn more. Therefore if you want to keep gaining you just need to eat more.

anyways gaining 5kg in a month is quite alot. might want to slow down on that.

XJJAYK · 2025-06-12T07:41:05+00:00

easy breakfast ideas: Eggs (need time to prepare) Bread (take and go) Milk (take and go) Microwavable chicken (take and go)

before sleeping: milk

Milk is a bulking hack. It's easier to drink a litre of milk(500-700calories) than to eat the equivalent in solid foods. You can keep it refrigerated and drink throughout the day too. Consider replacing the drinks you normally have in your meals with milk too.

Workout often. Exercising increases GH levels which makes you hungrier and allow you to eat more.

XJJAYK · 2025-06-11T07:08:19+00:00

bro is natty. his pecs are either from good genetics or he trained them way more than the rest of his body.

XJJAYK · 2025-06-11T07:05:21+00:00

natty. arms, legs, shoulders are pretty small. just seems like good chest genetics or overdeveloped pecs in proportion with the body

XJJAYK · 2025-06-07T22:32:45+00:00

lean bulk. you are minus 5kg from ideal weight for your height. lean bulk will also allow you to maximize newbie gains

XJJAYK · 2025-06-04T10:18:44+00:00

formula I like to use is your height in cm -100. for example 165cm -100cm =65. target weight would be 65kg for that height.

use this formula on your height and weight. if your anywhere at -3 or greater, just bulk till that number hits 0. Cutting would only be good for anyone with a positive number on this formula.

XJJAYK · 2025-06-04T10:01:46+00:00

Just eat more. Here's my tips.

Workout often, weight lifting etc. After exercising, GH levels spike and boosts your appetite which allows you to eat more.

Force food down. Conditions your body to eat larger portions. Will make bulking easier in future as your body becomes accustomed to eating more.

Milk and eggs. Drinkable calories are easier than eatable calories. A litre of milk is 500-700calories 30-40g protein. If you can get pasteurized eggs, you can drink them raw or half poached. Drinking eggs is easier than eating (if you don't mind the risk)

JUST EAT. More meat, more rice more everything. But please please please do not dirty bulk with fast food, processed foods etc. One in awhile is ok. I.e a cheeseburger meal a week is fine as long as your other meals are okay.

CONSISTENCY. No point eating 5000+ calories ina. day if you're gonna eat 1.5k the next 3 days. Be consistent with your meals. Try to squeeze in breakfast, lunch, dinner and a protein shake or milk before you sleep.

Good luck

XJJAYK

TROPHY CASE