selam sewoch ketelant wediya giziyawi metawekiya lawexa heje nbr ena edmeye 19 nw le menja fekad beye 22 beye asmezegbku wedfit edmeyen mastekakel echlalw???
Nov 20, 2021Machiberber nge waga yaskeflal. Waga tikeflibetaleh....ahununu hedeh endiyastekaklulh adrg. Menja fikadun akum. Yale edme mawtat nege yesewoch hiwot endiyalf mknyat yihonal. Think,think,thinkkkkkk Yet lemedres nw????
Nov 21, 2021In order to gain muscle you need to eat A LOT. Bulking is not easy, nothing is easy but you have to be determined and disciplined. It’s very important for your progress. Eat 5-6 times a day. 3 main meals and then 2-3 other meals like juice, boiled eggs etc. Don’t worry about getting fat, bulking might look like you’re gaining fat but no, you’re gonna build muscle. Now focus on eating a lot of protein and healthy fat. You can get protein from eggs, chicken, beans, milk, nuts, broccoli, oats, fish etc. If you can, try to invest in protein powder. It’ll help. And to workout really well in the gym you’ll need energy. And for energy you need to eat carbs. some hours before your workout try eating oats, peanut butter with bread or some bananas. The next most important thing is programming your workouts. As the people above have mentioned, working 5 times a week is enough. However if you really want to progress fast and see results you can workout 6 times a week by alternating muscle groups. For example, monday- chest&tricep tuesday- back, biceps and core wednesday- legs forearms and shoulders thursday-rest and then repeat the same thing from friday to sunday. try to do at least 4 exercises per muscle. If you wish to do cardio, which i dont think you’ll need to do if you’re planning to gain weight, do it after your workout. And before starting your workout make sure you’ve warmed up your shoulder and rotator cuffs by using light weights. When going to the gym wear flat sport shoes and dont forget your water. Take a towel with you if you sweat. Hope this helps and i hope you stay determined and disciplined. Motivation comes and goes but discipline doesn’t. Goodluck brother
Nov 22, 2021