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buttbeater
New member
Eating is essential, eat every couple of hours even if you are full! don't buy protein shakes, buy weight gainers as straight protein shakes don't have enough calories. being an ecto means concerning about protein and overall calories. if you are eating 4-5 thousand calories and 200 grams of protein you are doing fine, and remember, you don't have to eat super clean. some of my best periods for growth consisted of me eating a couple of double big macs in a day, or eating 110 chicken wings with my buddies. just eat like you haven't seen food forever........
and hit the weights heavy, compound movements are best, fuck the cables and machines, barbell and dumbells my friend. if you reps get over ten, then increase your weights, shoot for rep ranges of 4-6 on basic stuff like deads, squats and bench, maybe 6-8 on lifts like incline bench, shoulder press, curls, bar rows.
good luck!
and hit the weights heavy, compound movements are best, fuck the cables and machines, barbell and dumbells my friend. if you reps get over ten, then increase your weights, shoot for rep ranges of 4-6 on basic stuff like deads, squats and bench, maybe 6-8 on lifts like incline bench, shoulder press, curls, bar rows.
good luck!
