[Aqzxk]

I’ve been working out for a few months now, late july to be exact. I started at 116 and I’m hovering around 130. I’ve always been small, I am happy with how I’m looking. I have definition in my arms and I have an ass now.

Advise: Do NOT smoke weed if you are my weight with a high metabolism and low body fat. You will lose those pounds fast.

I’m taking a mass gainer and it’s definitely a big help. Also taking creatine and pre-workout.

Questions:
What supplements should I be taking?
What vegetables are required/should I be eating?
Is overtraining a thing? I love going everytime I go to the gym. I feel like I could go 2x a day, 7 days a week. Obviously, i don’t this week was 7 days for about an hour an average.
Meals/and stuff.
Maybe share your workouts?

My workouts:
Monday: Chest. Either bench or dumbbell press.
Incline/decline. I usually do decline another day.
Finish with flies and dips. Superset. I never run the same weight or reps consecutively, I’ll wait a week.

Tuesday is legs: Squat, leg press, leg extension, lunges, (help I want more)

Wed: shoulders
Military press with one arm dumbell, side raises, shoulder raises, face pulls, (need a couple more)

Thurs: traps, tris, biceps
Farmer carry, I literally do everything for bis and tris. I tend to switch it up if you have anything more concrete lmk.

Friday: back
Deadlift, thrusts, rows, pull-ups. (I really think this is all I need, it’s 2 compounds and I go off)
Weekends are usually abs and light work.

[Grimzyy]

Questions:
What supplements should I be taking?

Creatine and maybe a whey protein if you struggle to get enough protein from food will do just fine.

What vegetables are required/should I be eating?

I eat broccoli most of the time not a big fan of vegetables lol probably something I should change

Is overtraining a thing? I love going everytime I go to the gym. I feel like I could go 2x a day, 7 days a week. Obviously, i don’t this week was 7 days for about an hour an average.

I go 5 days a week whilst bulking, as a natural lifter you will burn out if you try going twice a day 7 days a week. You should be able to hit all muscles well enough in this time.

Meals/and stuff.

Meals are pretty boring, I eat your standard chicken and rice, steaks, eggs and more rice.

Maybe share your workouts?

Currently doing just each body part once a week but this will be changing very soon. For yourself I’d suggest training everything twice a week as this benefits natural lifters much more than just training their muscles once a week.

[DuelPit]

What supplements should I be taking?
- If you'd like to gain as much as possible, whilst training your hardest, take whey protein for muscle recovery, creatine for endurance and strength, pre-workout for that extra energy during your workout. This is currently what I use.

What vegetables are required/should I be eating?
- Broccoli never failed me.

Is overtraining a thing? I love going everytime I go to the gym. I feel like I could go 2x a day, 7 days a week. Obviously, i don’t this week was 7 days for about an hour an average.
- Yes it's a thing and if you overtrain, you can do damage in the long run that can cause a major setback in your progress. I usually hit the gym 6-7 times a week and just recently had a week break to let my body fully recover and rest up. It was amazing to come back a week later and feel completely energised and ready

Meals/and stuff.
- PROTEIN BRUV. I try and get 5-6 meals in a day with loads of protein :3

Maybe share your workouts?
- Monday: Chest and Bi's Tuesday: Legs Wednesday: Back Thursday: Tri's n Shoulder Friday: Chest and Bi's Saturday: Back and calves Sunday: Rest or if I feel like it, train anything

[Jester Race]

Why do you dedicate whole day to shoulders and to biceps triceps and traps lol.
You should be dividing your chest day into two;left chest and right chest. Also i suggeat dedicating whole day to forearms

[Bossk]

Glad you're happy with your progression, you should post some pics btw! :)
My anecdotes:

1. You should not dedicate an entire day to shoulders, your deltoids are very small in comparison to other muscles so you should just do a few isolated delt exercises each day tbh.

2. "I’m taking a mass gainer and it’s definitely a big help.". This is placebo. There's no true measurable difference between someone who takes these supplements and someone who doesn't, assuming they do identical workouts etc.. It's a good supplement if you have trouble eating but it's a waste of money in all honesty. Still, I also use mass gainer for the thought of it helping me but I don't really think it does.

3. "Also taking creatine and pre-workout". Definitely increases short-time strength, you shouldn't be dependent on it though

4. Overtraining is a thing, give minimum 24h rest to muscles that are sore the day after workout.

[davidjks]

Have no questions but congratulations, I personally started on the other side of the spectrum being fat as fuuuuuuck at 115kg (around 260lbs) now I've gone down to 78kg ( Around 170lbs) and on the way to seeing abs hehe :)

[Ziamerkov]

Supplements:
L-Glutamine
Beta Alanine
Coffein (not in extreme like pwo)
Whey or Casein Protein
Omega 3
Multi vitamins
BCAAs.

Pm me and I can gibe you great plans.

If you only have worked out a few months you should wait doing decline until you have developed a chest.

as said. pm me and i will guide you. Anyone can pm me.

---

Overtraining is a thing. However if you can manage to train 2x a day its just awesome.
Although you need to give each muscle group about 48 hours of rest.

Btw zink and magnesium is also great for recovery supplements. Along with Glutamine.

Abs you can train every day, same with calves, forearms and perhaps shrugs oftener. They have different muscle fibers than most.

Also rhe days should be:
Chest and tri
Back And Bi
Legs and Shoulders
Also you can add some cardio or something. Perhaps calistenthics. Or some pure arm days. However this is standard unless you do push pull legs program.

[Aqzxk]

Supplements:
L-Glutamine
Beta Alanine
Coffein (not in extreme like pwo)
Whey or Casein Protein
Omega 3
Multi vitamins
BCAAs.

Pm me and I can gibe you great plans.

If you only have worked out a few months you should wait doing decline until you have developed a chest.

as said. pm me and i will guide you. Anyone can pm me.

---

Overtraining is a thing. However if you can manage to train 2x a day its just awesome.
Although you need to give each muscle group about 48 hours of rest.

Btw zink and magnesium is also great for recovery supplements. Along with Glutamine.

Abs you can train every day, same with calves, forearms and perhaps shrugs oftener. They have different muscle fibers than most.

Also rhe days should be:
Chest and tri
Back And Bi
Legs and Shoulders
Also you can add some cardio or something. Perhaps calistenthics. Or some pure arm days. However this is standard unless you do push pull legs program.

Thanks for the great response.

Right now, I do fully upper, and full lower. As much as I can go, whenever I feel it. Which is often. Starting to get obsessed with it really, because it meets the 48 hour window and makes sure I train and meet 48 hours of muscle synthesis and hit it right again after. Whenver I do splits, it feels like I always miss something and I won’t hit it for a week. Training once a week won’t meet the results I’m after.

Eating is just god awful. Need to dicipline myself and stop going out and drinking on the weekends, then eating fast shitty foods only

[Cocaine]

Supplements:
L-Glutamine
Beta Alanine
Coffein (not in extreme like pwo)
Whey or Casein Protein
Omega 3
Multi vitamins
BCAAs.

Pm me and I can gibe you great plans.

If you only have worked out a few months you should wait doing decline until you have developed a chest.

as said. pm me and i will guide you. Anyone can pm me.

---

Overtraining is a thing. However if you can manage to train 2x a day its just awesome.
Although you need to give each muscle group about 48 hours of rest.

Btw zink and magnesium is also great for recovery supplements. Along with Glutamine.

Abs you can train every day, same with calves, forearms and perhaps shrugs oftener. They have different muscle fibers than most.

Also rhe days should be:
Chest and tri
Back And Bi
Legs and Shoulders
Also you can add some cardio or something. Perhaps calistenthics. Or some pure arm days. However this is standard unless you do push pull legs program.

Since your PM box is full any reason why you think it is okay to ask personal info from another member on this forum? Tisk tisk attempting to Dox fellow members because of your shit post. https://prnt.sc/mrp2qo

[Ziamerkov]

Since your PM box is full any reason why you think it is okay to ask personal info from another member on this forum? Tisk tisk attempting to Dox fellow members because of your shit post. https://prnt.sc/mrp2qo

pm box is not full. This just proves that you are a keyboard warrior which I assumed. bitch

[Cocaine]

pm box is not full. This just proves that you are a keyboard warrior which I assumed. bitch

it was full my fine sir haha. Doxing members on here is just going to get you banned lol.

[SIM-3205632]

Go 5 max 6 days your muscles need time to recover.

Else you'll never grow.

[Ziamerkov]

it was full my fine sir haha. Doxing members on here is just going to get you banned lol.

not gonna dox u cuz im not a keyboard like you. Inbox never were full. you just fucking lame

[hampros2]

bro just drink ur own cum ?

[SIM-3479004]

bro just drink ur own cum ?

yes I believe this is definitely overlooked by most natural bodybuilders nowadays anyways
i usually mix cum with my own yellow piss in the morning then smudge some poop filled with protein before bed as face mask and for chest recovery