Tips lose weight

Skinny to buff tips to lose weight – 10 Tips for Skinny Guys Getting Buff

But, yes, we understand you'd like to bulk up and look a little stronger.

None of these are perfect solutions. The more calories we burn, the more food we need to eat. May i biff in here- being a skinny guy most of my life and also training hard for years i tried all kinds of bulking methods and training plans but when i followed the usual method of adding more carbs for extra calories i ended up gaining more fat then id have liked to… yes the muscle gains came along for the ride too. Hey Shane, I found the article very interesting. I feel horrible now and want my pretty, feminine body back asap!! So adding peanut butter helped you reduce fat gains?

  • Helping 5, people gain an extra pound of muscle per month in their first few months of lifting is a huge deal to us, you know? In fact, plenty of get-it-done personality types get great results by waking up early to squeeze in their workouts.

  • Let's say you work out three times a week.

  • Strength training on a periodized program, along with following these 10 quick nutritional tips, will help skinny athletes put on lean muscle safely and quickly. Maybe aim for 0.

  • Watch at the video above. Instead, put your muscles through their full range of motion for maximum impact [source: Muscle Building Programs ].

  • Seems to be pretty common with us ectomorphs. Well said shane,those kind of answers i want to hear.

More Awesome Stuff

Pumping Iron taught us that the barbell should center any quality training program for someone looking to gain muscle. These may just turn your little sprout string bean arms into jolly green giants. My constitution is skinny ,the skinniest are my shoulders and arms and i got some fat around belly.

Begin with specific muscle building exercises that'll pack on mass. You ubff get these by eating foods like steak, eggs, pork, and ground beef. Pull with both arms until the chin touches the bar and slowly return to the start position. The fact of the matter though, was that they were right. Table of Contents hide. Citroner Updated December 5,

Like I said, building muscle usually takes a lot longer than people think. Skonny, Steven K. Maybe, if you know exactly what to do—but even so, it took me YEARS to learn how to build muscle properly. Some typical isometric movements for the core include the front plank for abs and side plank for the oblique muscles. Mass gaining shakes are a gift from the aesthetic Gods above thank you Zyzz. But, yes, we understand you'd like to bulk up and look a little stronger. Let me tell you a quick story that illustrates this point.

The Guide to Culking

On Wednesdays, you'll focus on your abs, legs and back with squats, sit-ups and dead lifts. When I tell guys how much food I ate during my last photoshoot, they can hardly even believe it. Short work-to-rest means that the time between exercises is minimal so you end up getting more work done in a shorter amount of time.

Going from skinny to buff is no different. For example, weigbt on a similar set of exercises for each muscle group over the course of six weeks. That being said, if you follow these five rules, you will go from skinny to buff in no time at all. The time off will allow those tiny muscle fibers to rebuild, making you bigger. Many people assume they've gone as far as they can.

So, focusing on your legs will provide you with a double benefit: your quads will have a more defined look while the rest of your body gains from the holistic effects of the lift [source: Mehdi ]. Men's Health. Front Plank; ExRx. Power Hypertrophy Adaptive Training, or P. It's a hill that levels off at the top. If you're going for a run, jog for a minute and then sprint for a minute.

What Does Skinny-Fat Mean?

This can otherwise be accomplished by foregoing the Twinkies after dinner. Drink your calories. Plus, in addition to helping us build muscle more quickly and leanly, getting better sleep can also improve our workout performance studystudy and lower our overall inflammation study. Most of the strategies that work fold into one of five interventions above. But i think about calorie deficit would be a safe way to lose fat.

Planks will develop core strength at home. April 3, Well, consider buffness in sight. Keep in mind, this won't be an easy process.

The program begins simple and grows far, far more advanced as you continue reading. How should I approach this? It will also improve your ability to build muscle, which means fewer calories sent towards fat, more towards muscle. The narrow shoulders, tiny wrists, and longer frame is the exact recipe called for by Emeril Lagasse to create a stunning combination of looking lanky while also sporting a muffin top.

Isometric Training

It has to do with how much time do we spend running instead of walking, or walking instead of standing, or standing instead huff sitting, or sitting instead of lying down. All we need to do is be more active. If your still on the fence…save yourself the time and stress and sign up. Depends how close to a surplus you are, and how large that protein shake is. Getting good sleep is part of living a healthy lifestyle, with a myriad list of health benefits, ranging from better hormone production to improved willpower and appetite.

Both lose weight and pull-ups can be done isometrically by holding the body at the hardest part of the movement. Myers,Jenny L. Without a good diet, you can't reap all the rewards of your hard work. They come in a variety of forms, from shakes and powders to bars and gels. My legs were fricking huge and I had absolutely no biceps, triceps, or back muscles to show for it. The best way for hardgainers and skinny guys to build muscle and get buff is to use a mass shake. With hard work and a few lifestyle adaptations, you'll be on your way.

READ TOO: Desperate Lose Weight Quickly Tips And Toes

I wanted to be strong, I wanted to be big, and I wanted to be buff. There'll be days when it seems easier to skip the routine. The body is skimny up of more than muscles. The key is to stay consistent, though. Try achieving a second hold time for each movement to powerfully stimulate upper- and lower-body muscle growth for a time-efficient and productive isometric training session at home. That's great if you're walking up it, but terrible if it materializes in your workout routine. As much as it sucks to hear this, going from skinny to buff will take a lot of time.

Myers,Jenny L. The short work-to-rest too will be uncomfortable, but it'll pay off. Keep in mind, this won't be an easy process. Second, and most important, when you're engaged in aerobic exercises your heart is going to be working at a higher rate and will be pushing blood through your body faster. Save my name, email, and website in this browser for the next time I comment. Rule 2.

1. Eat nuts on the reg.

Despite all of the meathead stereotypes out there, lifting is actually a science, and so you have to treat it like one. Read more: What are the benefits of isometric exercise? Yeah, sure—I got bigger, but I looked like a damn T-Rex. Personally, most of my diet consists of steak, chicken breast, pork, and some high quality complex carbohydrates like brown rice and quinoa. Supplements are just that, an addition to your diet and workout routine that can help you gain mass and muscle.

Proper nutrition gives your body the energy it needs to perform your workouts. Both push-ups and wdight can be done isometrically by holding the body at the hardest part of the movement. Your muscles will be getting more blood and oxygen, helping them rebuild [source: Casillo ]. It depends on the individual and their level of discipline, but you can go from skinny to buff in under 6 months if you're really motivated.

The short work-to-rest ratio will be uncomfortable, but it'll pay off. Think interval training. Like I said, building muscle usually takes a lot longer than people think. On Wednesdays, you'll focus on your abs, legs and back with squats, sit-ups and dead lifts.

How to Know If You’re Skinny-Fat

There are endless varieties of atypical diets that claim to be great for building muscle while losing fat. But you need to be prepared for that. This is why a lot of skinny guys who are finally able to eat enough to gain weight become skinny-fat. This brings up the obvious question, then: how do we improve our sleep?

Sources Body Building. Suddenly I found myself blowing past plateaus, stacking on plate after plate after plate, with seemingly no end. You'll find it more difficult to complete the last rep of your final set at the gym if your nutrition is lacking [source: Tsang ]. Third, get enough sleep. They're wrong.

Get fatter decreases the insulin sensitivity of the muscle cells, which—surprise—makes fat gain even more likely. Hey Vinit. This is why beginners, formerly muscular people, and genetically gifted people are often able to quickly build muscle while losing fat:. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. The skinny-fat look fades. Make sure your calorie intake is reasonable no more than a pound gained per week. Hey SFT, great work, man!

Bodyweight Calisthenics

Rule 5. Jeff Volek of the University of Tils has come up with a list of eight great foods that will help you pack on the right kind of weight -- muscle. Some typical isometric movements for the core include the front plank for abs and side plank for the oblique muscles. Don't jerk and swing through the movements, risking injury.

Power Hypertrophy Adaptive Training, or P. Let me tell you a quick story that illustrates this point. Image Credit: Pixabay. In the case of doing a push-up, lower the chest about half-way down and then hold that position for time as long as possible.

READ TOO: Tumblr Intentional Weight Gain

Commend yourself for the things you've done rather than all that you have left to finish. Save my name, email, and website in this browser for the next time I comment. Repeat until your muscles are fatigued. Proper nutrition gives your body the energy it needs to perform your workouts. It comes down to having a good workout, eating right, and getting enough time for recovery. Second, get enough protein and saturated fats. It'll help to take small steps.

Related Posts. Visit your local vitamin or health supplement store for an exhaustive list of options. With the right tools and determination, you can go from skinny to buff. The key is to stay consistent, though. Going from skinny to buff will probably take longer than you want.

Seven Life Saving Tips for Skinny-Fat Ectomorphs

I really thinking about joining your program! For a guy in your situation, weights would definitely be the way to build muscle while losing fat without overly stressing your wrists. You should absolutely lift weights first and foremost.

Sometimes I had a good workout or looked a little better in the mirror, but it never added up into consistent progress. But on this point alone, I have to disagree. Either would be fine in your case—just a matter of personal preference. I understand your worry well.

READ TOO: Mugshot Slimming World Diet

For lower-body muscles, though, try doing wall sits to isometrically train loes legs and glutes. First, if you're eating as you should to gain muscle, you might be gaining some weight. It's in those moments that you have to buckle down. But, yes, we understand you'd like to bulk up and look a little stronger. Repeat until your muscles are fatigued. Instead, put your muscles through their full range of motion for maximum impact [source: Muscle Building Programs ].

  • Hypertrophy training programs are built around lifts that allow us to stimulate more muscle growth such as the front squat, moderate-grip bench press, deadlift, overhead press, and chin-up.

  • From there, your gains will level off.

  • Most guys are full-blown overweight or obese. Hats off guys and keep up the great work!

Rule 2. Hang from the bar with the full weight of the body, bending both knees if necessary. Your muscles will be getting more blood and oxygen, helping them rebuild [source: Casillo ]. Rather than focus on gaining 20 pounds 9 kilograms of musclego for 5 pounds 2 kilograms at a time. Like I said, building muscle usually takes a lot longer than people think. But what about coffee? This is also called a static hold.

If not, I will bulk. Maybe an article for the ladies with some illustrations and advice would bring you a wider audience. Most studies seem to show that the guys who are starting off skinnier gain more muscle mass. Including our legs, yes, and our chests and backs, of course, but also our arms and even our necks.

Step by step guide to losing muscle mass

Calorie cycling done absolutely perfectly is a drop in the bucket. What we see, then, is that a training program that should be producing muscle growth is just preventing muscle loss. Make them with protein powder, ground oats, and ground flaxseeds or dried coconut for healthy fats. Especially my lateral delts, they have no size at all.

Mix with milk and, if you have a blender available, some frozen fruit as well. We can build muscle fast and easy. I weighht your posts about how to eat and supplements, but I have no clue what to do with all that. Especially my lateral delts, they have no size at all. Even peanut butter is known to be great for building muscle. But we can do better than that.

Think interval training. Short work-to-rest means that the time between exercises is minimal so you end up getting more work done in a shorter amount of time. This combines conventional powerlifting exercises such as squats and bench presses, with more mass-building exercises like the bicep curl and lateral raises. Bodyweight Calisthenics. Return to the start position and repeat. You'll find it more difficult to complete the last rep of your final set at the gym if your nutrition is lacking [source: Tsang ].

But skinny fat people may even be underweight, which means there is no sskinny calories. As a naturally super tiny guy I feel it the other way around. Hypertrophy training removes the spray tans, speedos, and all of the stuff associated with competitive bodybuilding. Again, thanks a lot Shane, you guys are really great.

  • And perhaps more controversially, we also think that we should be doing isolation lifts like biceps curls as often as we do those big compound lifts. What we see, then, is that a training program that should be producing muscle growth is just preventing muscle loss.

  • Your muscles will be getting more blood and oxygen, helping them rebuild [source: Casillo ]. Smith,Cooper A.

  • I definitely over ate on the last bulk so I will take your advice on the calories.

  • Someone could want to lose muscle mass for any of the reasons listed above — say, they want to be more nimble on the soccer field.

Calisthenics is literally the next level. Quite informative. That should be plenty low enough. Tis adding in the hypertrophy training, they lost pure fat. As a skinny guy putting together a diet to build muscle, almond butter is your best friend. If we compare Google searches over the past ten yearswe see that far more people are searching about being skinny-fat yellow than are searching about being an ectomorph blue or a hardgainer red. Thanks Reply.

I was scrawny, and my confidence sucked. For example, concentrate on a similar set of exercises for each muscle group over the course of six weeks. Start by doing six to eight repetitions of six different exercises with only 30 seconds rest in between [source: Morton ]. You can get these by eating foods like steak, eggs, pork, and ground beef.

  • Add these exercises to your training plan, but don't just do a few squats and call it a day.

  • Protein bars are another convenient choice.

  • Lean and muscular guys go on to turn into lean and muscular old weigth check this image outso long as they keep up with the lifestyle that keeps them that way e. The best way to get bigger is to do a higher volume program with tons of high-rep sets.

  • It's in those moments that you have to buckle down. The whole premise behind PHAT training is that it combines strength training and mass training, into one whole, congruent routine—this is a game changer for anyone who wants to go from skinny to buff.

Table of Contents. Its dense with calories and doesnt provoke an insulin response like carbs do so there is lil incentive for your body to shuttle those calories to be stored as fat like tils often are when you try adding more to bulk up. So nutritionally rice protein is more similar to eating a chicken a breast than to eating rice. The link to your forum does not allow me to create an account as it says page not found and takes me back to your main site. Another quick trick to help get more calories in is to also opt for dried fruit rather than fresh fruit more often. There'll be days when it seems easier to skip the routine.

Learn to balance your testosterone-infused alpha male lifestyle with wfight fun, kicking back, and relaxing like a high achiever. George W. Mass gaining shakes often have over 1, calories per shake, so they give your body the nutrients it needs to build muscle fast. My Skinny to Buff Transformation. Padgett, Tim L. Instead of going from skinny to buff, you'll find yourself at a very steady level of underwhelming fitness [source: Haycock ].

More Awesome Stuff

Would your program be suited for me — A skinny fat person who puts on fat around waist belly and handles very fast, even when training and in calorie surplus? When your gut is gone, go back to bulking. Are you new to lifting and dieting for muscle gain? You may be able to find more information about this and similar content at piano. Give yourself some slack: a small daily indulgence, or a couple of bigger ones each week.

An ectomorph is a loose term, but generally it applies to people with slenderer bone structures who start off with less muscle mass. In fact, even the guy with poor genetics will have about 30 more pounds of muscle than Brad Pitt did in Fight Club. But these are just details. There is some really good youtube vids out now — look up worlds strongest teen- and find the vid of the girl training with a really lean guy covered in tatts.

  • In recent years i had problems with my wrists and my arms. For everyone that is still on the fence yet…i can so find myself in this article.

  • Visit your local vitamin or health supplement store for an exhaustive list of options.

  • Hi Shane, I must say I love the work you guys put in your content, kudos! I think I have a skinny fat physique.

Remember: you skijny easily freeze most foods for later consumption as well to further reduce your prep time. And as with the previous study, this is without improving their diets or incorporating any lifestyle changes. Our primary goal here is helping guys get way bigger, way leaner, way stronger and way more athletic. Swapping the incline press in favor of the flat press is a good substitution. Not the right article to ask this but still, should I experiment with different rep ranges and see if that helps?

On Wednesdays, you'll focus on your abs, legs and back with squats, sit-ups and dead lifts. I wanted to be strong, I wanted to be big, and I wanted to be weighy. Pull-ups: Grasp the pull-up bar with palms facing forward or toward you to focus more on biceps development. That's great if you're walking up it, but terrible if it materializes in your workout routine. Suddenly I found myself blowing past plateaus, stacking on plate after plate after plate, with seemingly no end. Most of your benefits will come from the previous five tips, but if you want to take things to the next level, consider looking into some RAD Aerobic exercise is commonly referred to as cardio and includes things like jogging and biking.

Over time, we learn how to better contract our muscle fibres for a single all-out rep. So it llse catch And if i do a second set of 80kg pull downs i can hit reps but if i try the second set of pull ups im lucky to hit 4 This is a great article. Having your fat concentrated in your belly, while it may make it hard to have abs, is actually not so bad.

Second, and most important, when you're engaged in lose weight exercises your heart is going to be working tk a higher rate and will be pushing blood through your body faster. I hope that helps! Bruce Lee has a physique that is enviable by anyone but especially martial artists because it just looks badass. For your weight, while grams of protein per day is awesome, grams would be similarly awesome. Hey there, I have developed muscles following advice from your wonderful articles, and many people compliment me on my chest, shoulders etc. I really love the way his body looks. It just seems that all my bf is concentrated in the mid-section.

Even so, it took time. First off, do intermittent fasting on your skinny to buff tips to lose weight days. It comes down to having a good workout, eating right, and getting enough time for recovery. After that time has passed, introduce a new group of exercises, change the number of reps and sets, add some weight or switch up the days that you focus on certain muscles groups. On Wednesdays, you'll focus on your abs, legs and back with squats, sit-ups and dead lifts. Morton, Sara Y. We all know what a plateau looks like, right?

I can definitely relate to the struggle of having very long arms. I wonder is you have any tips at this? Yes my shake is often choc or banana flavour too. Genetics also plays a role when it comes to our natural body-fat percentage.

If you want to lose muscle, stop training your muscles! This glycogen makes our muscles look bigger, gives us more energy in the gym, and helps us build more muscle. Should I cut to even lower than pounds to get a flat stomach? If you start to struggle, consider taking a week off from the deficit, going back to your maintenance intake.

Those structural fortifications are the key to substantial, impressive, and sustainable muscle growth. You could boost overall volume that way also, burning more calories and depleting more glycogen which will help with the cut. More on that here. Eat nuts on the reg. So yeah, a cut is probably best.

  • Hi, awesome blog by the way! Everyone is different when it comes to their diet.

  • But, yes, we understand you'd like to bulk up and look a little stronger.

  • If you are going to ask your body to turn excess calories into lean muscle tissue, you must put that muscle to work.

  • I totally agree with you ladies. If i was to redo my days of bulking id have added the peanut butter from the start and kept my carbs lower.

More From Fitness. A good hypertrophy training program will usually add in plenty of isolation lifts for our arms and shoulders. I am trying to gradually raise the weights. Different people have different numbers of fat cells. What would you recommend?

If you want to go from skinny to buff, you need to eat WAY more food. This combines conventional powerlifting exercises such as squats and bench presses, with more mass-building exercises like the bicep curl and lateral raises. Aerobic exercise is commonly referred to as cardio and includes things like jogging and biking. The hardest part of your journey won't be your final set of an intense workout or keeping up with your diet, but simply showing the necessary patience and discipline.

Find Your Fitness

Frequently Lsoe Questions. They figure that if three or four days in the gym is good, then five or six is even better. Try achieving a second hold time for each movement to powerfully stimulate upper- and lower-body muscle growth for a time-efficient and productive isometric training session at home. By: Thomas Moore.

That is a good option though. Weiight maybe a couple months later you switch the rep ranges and exercises up a little. Approximately lb. And the leaner you get, the better your hormone profile will be, also helping to keep you lean and muscular. Calorie cycling done absolutely perfectly is a drop in the bucket. After all, here are the heavy artillery of muscle growth and fat loss:. I disagree.

I was 14 when i first started pushups but somehow that deteriorated my hand strength. His transformation shows both a cutting and a bulking cycle, with a total net gain of 11 pounds. Instead, put your muscles through their full range of motion for maximum impact [source: Muscle Building Programs ]. Mix with milk and, if you have a blender available, some frozen fruit as well. I can see my lower abs and i have veins popping out on my lower abs too, not just my arms. There are many other factors, even including sleep quality and quantity, but those would be a good place to start. Now, in both of these cases, nutrient partitioning was pretty bad.

Why would someone want to lose muscle mass?

April 3, Second, get enough protein and saturated fats. With hard work and a few lifestyle adaptations, you'll be on your way.

  • You're not exactly the stereotypical pound kilogram weakling, but you've noticed your build is slight compared to most of the guys at the gym. The best strategy for losing muscle mass without losing strength will be to do all of the above eat at a calorie deficit, lower protein intake, and do cardio BUT continue to strength train in the gym.

  • Make sure you're focusing on each of these groups separately to get the most out of your workouts. Training Best Hardgainer Workout.

  • One is skinny-fat and rounder in the mid-section, one is a classically skinny ectomorph, and the last one has gained […]. If we continue training for muscle growth, eating enough protein, and eating enough calories, our muscle fibres will add extra nuclei to allow for more muscle growth, like so:.

  • Good article.

  • They achieved body recomposition while cutting.

  • That means using a weight that -- after reps -- you simply can't do anymore. From there, your gains will level off.

Push-ups: This classic calisthenics movement will build a muscular chest, broad shoulders and chiseled triceps. Jeff Volek of the University of Connecticut has come up with a list of eight great foods that will help you pack on the right kind of weight -- muscle. Baechler, Steven K. To do pull-ups this way just hold the chin at the bar for time.

Aerobic exercise is commonly referred to as cardio and includes things like jogging and biking. Short work-to-rest means that the time between exercises is minimal so you end up getting more work done in a shorter amount of time. Citroner is a freelance journalist covering science, medicine, and health. You'll reach your goal faster and be more motivated to stick with the plan. If you want to build muscle, you'll need to do multiple sets of each particular exercise with short rest periods between sets. These include squats, bench presses, dips and chin-ups.

  • Hey SFT, great work, man! Great tips, I will try this.

  • Don't jerk and swing through the movements, risking injury.

  • Eat less than that to lose body mass.

  • Best of all, due to the phenomenon of muscle memorythese nuclei stick around forever.

  • Since you probably want to gain muscle and lose fat, it can be hard to decide between bulking and cutting. I also take 5g creatine and drink a lot of water.

  • Being skinny-fat is a consequence of sending signals not strong enough to either queue for the creation of muscle or ship for the slaughter of body fat. The short work-to-rest ratio will be uncomfortable, but it'll pay off.

The narrow shoulders, tiny wrists, and longer frame is the exact recipe called for by Emeril Lagasse to create a stunning combination of looking lanky while also sporting a muffin top. Lifting every second day instead of every day? It's a hill that levels off at the top. Interesting read. Makes sense. Now, I know this might seem like blasphemy, but skinny-fats are already terribly self-conscious about their upper chest lacking in proportion when compared to their lower chest. I kind of like the idea, personally, of all three.

Protein bars are another convenient choice. Whey protein, in particular, digests quickly wkinny will help your muscles recover from a workout faster than they otherwise would. Perform the exercises to failure. As with many good habitsit takes time to reap the rewards. So, focusing on your legs will provide you with a double benefit: your quads will have a more defined look while the rest of your body gains from the holistic effects of the lift [source: Mehdi ].

Try achieving a second hold time for each movement to powerfully stimulate upper- and lower-body muscle growth for too time-efficient and productive isometric training session at home. The body is made up of more than muscles. If you're a hardgainer, meaning you have a hard time building muscle, it's important that you boost your testosterone. My God, more power to you.

The program has pretty much everything you need to know in order to build muscle, get jacked, and go from skinny to buff in no time at all. Suddenly I found myself blowing past plateaus, stacking on plate after plate after plate, with seemingly no end. Try out this routine at home:. Citroner is a freelance journalist covering science, medicine, and health. Rule 5. Table of Contents hide. Pull with both arms until the chin touches the bar and slowly return to the start position.

Citroner is soinny freelance journalist covering science, medicine, and health. Share Tweet. The best way for hardgainers and skinny guys to build muscle and get buff is to use a mass shake. With hard work and a few lifestyle adaptations, you'll be on your way. Padgett, Tim L. A strategic plan focusing on different muscles groups will allow you to maintain your momentum without overworking particular muscles. Well, let me tell you… it takes time.

  • My wrists hurt well because i had something high in my blood tests. Measurements around my chest are 36 inches, around my waist are

  • It'll help to take small steps.

  • Nothing bad is happening.

  • Cutting more slowly with a smaller calorie deficit should help a lot though. When I do the last set in perfect form, I up the weight next time that I do that exercise.

Tags: athony mychalinstructionsspark. How quickly you can gain weight depends on a number of things: training experience, how far akinny you are from your genetic potential, genetics, the quality of your skinny to buff tips to lose weight, the quality of your nutrition. Michael on April 28, at pm. Plus my knee now is badly bruised from a long standing injury meaning no running, squats or deadlifts for 6 months to a year after an MRI scan showed heavy bruising of the bone. What is cardio-ing yourself to death in the name of fat loss going to do without a muscular body to uncover underneath of it all?

Rule 1. Yeah, sure—I got bigger, but I looked like a damn T-Rex. For lower-body muscles, though, try doing wall sits to isometrically train the legs and glutes. Some of the largest muscles in your body are in your legs and, as a result, working them out will affect your overall strength and fitness. Will you be able to put on 30 pounds of muscle in 3 months? I wanted to be strong, I wanted to be big, and I wanted to be buff.

Collections