Eat in a big surplus, depends how much you want that mass. You can eat to normal bulk like 500kcal above your baseline or you can just do 3500kcal to do extreme bulk and all of this is per day. Your base line depends on your age and current mass. Its a simple formula just write in chat gpt and it'll calculate it for you light weight. Also try do do healthy bulk aka non processed foods and decently health type of foods. Because this way your muscle to fat ratio will be better and you'll have less fat gained than if you eat dirty foods like fast foods where you will get more fat than muscle on the end. Stay hard and even when you don't feel like eating healthy do it, and even when your body strives dirty food dont do it on you grind period (i mean time to time if you're out with the boys or something you can ofc afford some fast food too, but dont make it a daily habit!) Good luck brother, and embrace the pain 💪💪

@Tim Fz 🔥🔥

@Brendon Hayes Yo man absolute W, this being said i really agree that books can make a huge plus in your life and business etc if you act after what you read. So my man keep up and respect for getting up such a business 💪🔥

@Tim Fz Thats true, but if you really wanna be getting the best out of mental health you should be doing them all. But hell yeah keep the grind on brother 💪

@Brendon Hayes Thanks, and no when a member reaches a certain amount of invites he can just tell me which member are from him or create a post on which the members he invited comment, there is many ways and you all can pick your own to prove the invites are from you, but on the end i will definitely check so there will be no lies in the competition.