I need people who actually put on muscle to tell me if I need to make tweaks on this.current weight 76kg. Milk 3 litres cals1740 protein 96 Oats 150 grams cals561 Rice 400 grams calories 520 Protein shakes tow of them.calories 824 protein 44 All this will be accompanied by 200 grams at a minimum either chicken minced pork minced or beef minced.the total calories always exceed 4000

do hard leg days actually destroys test and all the test goes to repair the legs ?and especially if they are sore for 2 3 days we are cooked.

Did you implement the steps I talked about in my last video ? Have you planned something with a friend, went out at all ? Here is what I planned since I uploaded it : -See a girl in Turkey -See a girl in Norway -Go to the beach to see grand-parents with mother -Go do camping in the countryside -Go do hiking and camping in another country (increase difficulty) -Armwrestling session with the boys -2 days of MTB parkour with father if you STILL haven't taken action this is your sign to plan something on your own/with friends or family, I'm counting on you, don't let me down brother.

Welcome bro! I just created this place with the objective of building it from scratch with the first members who join. So, feel free to give me any suggestions on how we can make it a helpful environment for everyone who is seeking assistance with fitness, self-improvement, and more. Also here is my training program.