How much protein you eat? And where is that protein coming from?

Training : 6/10
Diet : 9/10
Sleep : 9/10

gets you better results than

Training : 9/10
Diet : 6/10
Sleep : 6/10

dont know how much but I usually have
2x boiled eggs or chicken cut into bits or salmon with noodles or white rice with lunch and dinner

that's not nearly enough mate

You should take time to read how muscle building works and what optimal nutrition consists of. You need to go over the basics tbh

I gotta keep it real with you if you keep trying to bulk in the traditional sense, you’re just going to get fatter bro.

Build your foundation first, eat at a slight surplus cals on training days and eat at a deficit cals on off days. Eat 1g-1.2g of protein per pound of body weight EVERY day. Track all lifts make sure you’re doing a program that has progression built into it

How much you weigh? Really from what you look like you'll have to start cutting fam or you're just not bulking appropriately

I weigh 150 pounds

Ah I see, seems like most of your weight collects in the middle or something kinda like me lmao, though my abdomen doesn't look as big even though im at 165 (I'm like 5 9 for your reference). I'm tryna go up to like 180 then cut, idk what the advice would be for you since im not a super expert on this s*** lol

me neither tbh as im not an expert either

Absolute savage season

Taking all the f***in bullshit in my life and putting into it completely into the weights and my training

F*** with me

Does anyone have like a bunch of PDFs of dumbbell exercises for all muscles

search youtube what you wanna do

I’ll do that, just need some new ideas for workouts at home

Been doing this
muscleandstrength.com/workouts/phul-workout

they got good stuff on there

Best post itt

you working out from home? or gym? an you lifting heavy? all the time an doing the same thing?and are you carb deficient?

try this

lift lighter if your lifting heavy
be carb deficient eat less carbs then your burning
do cardio if needed if ur cutting
change it up if ur doing the same things

great post-run leg session this morning gonna do plyos or upper body tomorrow haven’t decided yet

I only have dumb bells and I walk and cycle every morning now and my dad was saying I have the same things all the time and thats where Im going wrong basically having 2 dinners so need to switch it up

so eat less like i was saying if u want to cut you really dont need to loose more weight but tone down like do box jumps outside ab work etc

first gym session of the year done. Feel great :)

should I be eating like this for a while but with a different protein for 2 meals and have oats honey in the am?

postimg.cc/v4nGWHcg

good ass workout this morning, burned over 2k calories off