First with what I'm about to share with you has got me two body in the same month after going sexless for over 3 years. And help with my tinder picture I went from 1 match per week to 30 matches every two weeks.

Disclaimer: I'm not the sharpest knife in the Cray box but look at my profile(my before and after picture) and my profile picture as you can see I'm not the biggest guy but I got some muscle and I got a sixpack so I know little something about what I'm talking about.

If you are skinny fat or want more muscle take a step in. Also this may not work for everyone

NOW LETS DIVE ON IN

  1. Working Out

Down below is my person workout plan. I do a Push/Pull/Leg workout routine.5-6 days a week for 5-6 different workouts 3-4 sets for 8-12 reps. Push day is Monday, Pull is Tuesday, legs Wedsnday, rest Thursday then starting over again. If you don't have time like that its fine because any workout is better than none.

Push Day

bench press for shoulders/Dumbbell press

bench press for chest/Dumbbell press

standing dumbbell shoulder press

standing dumbbell fly front and to the side

skull crushers

cable fly's

Pull Day

weighted pull ups front/side/back grip do as much as you can for 3 sets for each grip and your good weighted or un weighted

Dumbbell or barbell curl

Barbell rowers

narrow and wide cable rows

Leg Day

squats

deadlift

weighted heel ups

leg curls

legs press

Abs

For me I went on YouTube and did Brandon carter ab workout and did it for 20-30 on workout days or everyday because before I got a sixpack I would always skip abs and to make sure I never forget I would do it every day(This was for me personally if you don't want to do at least 4 days a week at max). cardio 1-2 miles every other day I do like 3 other version of this sometimes to make it fun.

Neck(yes the neck)

And finally a Neck workout from Daddy Hamza( Redpill youtuber) He has done a video on his channel on why its important to workout your neck link is right here.https://www.youtube.com/watch?v=tWZaNm4HDX8 . I would put a 30 pound weighted ball and do neck extensions with it(I've had people in public tell me my neck got bigger without me bringing this up).Do 3 set and go till you cant do it any more then your done.

This will take around 2 hours but if you don't have any time again its better to do a workout than no workout. And if you workout at home look up "workouts for home" on YouTube I make a post about that one day but I don't got time today.

2.Diet/Protein

Look up your TDEE calculator and the link is right here:https://tdeecalculator.net/

Find out the calories you need for bulking and the personal goal I would go for is 1-2 pounds every week 4-8 every month(I'm 176 right now and I was 165 for me personally I'm bulking to 215 because I also wanted to get more muscle). You should be increase your calories around a 250-500 increase daily. If you are not reaching your goal weight than you will need.

Protein

At minimum get at least 1g of protein per 1pd(I'm 176 I try to get 176g of protein every single day) because protein is so goddamn expensive nowadays. I have a small guide for buying protein.

1 Egg=7 grams of protein

60 pack of egg at food loin is 5 bucks

1 tbsp peanut butter=3.6 grams of protein

peanut butter cost=5-6 bucks

2 scoops protein powder=60 grams of protein

protein powder from amazon is 30-50 bucks

Total=80-120 bucks a month(building a good body takes time and money)

Creatine

Cost 20-30 bucks on amazon

It will help when it comes to gaining weight, building muscle ,and recovery time.

Take 5g over 28 days than take every single day after that if you want to keep the effects

OR

Take 20 g over 7 days than 5g everyday after to keep the effects

Final Needs

A scale(get it from Walmart)

A notebook to track your weight, calories, Workouts etc. Because writing it down keeps you more consistent(from my personally experience)

AND FINALLY THE MOST IMPORTANT THING YOU NEED

TO BE CONSISTENT

At the end of the day two years of time will pass if you want it to or not. You could be swole or be in the exact same place you find yourself today. I ask you to take the Redpill with me to become better and to help grow with each other and one another. Focus on the end goal and what you'd look like after all of this

TLDR: Dude go back up and read the post you wont gain shit from the tdlr anyways.

The link below is this but in video format for those who like listening(I'm not good at editing shit but it gets the same point across ,but tbh its a way better read than video.)

https://www.youtube.com/watch?v=rpoELERk5NM

I can say that if I had not done this(workout because its improved every part of my life) and found out about the Redpill(which helped me do self improve) I would not be here today. Thank you and if you have any question ill be happy to answer them down below