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Anonymous
I am currently 6'0 150lbs, and wish to bulk up to about that of the pic on the left, what kind of food should I eat, and what kind of exercises can I do at my local gym?
>> Anonymous
ahahahahahahaha, unless you have the right genetics you're not going to even get close to that.
>> Anonymous
>>14257
I assure you I do.

Anyways, what can I do?
>> Hymn
>>14257
Weight lifting is about beating the odds, not accepting fate. Go for it mis/fit/!
>> Anonymous
>>14257
is full of shit.

The dude in your pic is not particularly huge; his leanness gives him the illusion of greater muscle mass. As skinny as you are, I don't think you'll have a problem getting lean.

Basic lifts. Food diary.
>> Anonymous
>>14257
like if you are black you can't look like a white man?
>> Anonymous
>>14265
Basic lifts like More weight less reps?
Should I do any push ups or sit ups or anything of the like?

And what do you mean by food diary? I'm pretty new at this.
>> Anonymous
>>14276
Don't worry about being new. We all have to start somewhere.

Bodyweight work like pushups and situps isn't bad, but you should really get into weights if you're looking to gain muscle.

"Basic lifts" are big compound movements that involve the major muscle groups. Stuff like back squats, bench presses, deadlifts and so on. They can put a lot of mass on you if you work them hard.

A food diary is a record of the food you eat. Anytime you eat something, you write down what you ate and how much of it you ate. That way you can't bullshit yourself on your diet.

Any other questions?
>> Anonymous
>>14257

what's so special about the "genetics" of the guy in OP's pic? that's pretty much me, if I had 5 kg less fat and 5 kilo more muscle, which I WILL HAVE before this year is trough ^^ (I gained 8 kilos of muscle in 2007, on a vegan diet, training almost only cardio!!!).
>> Guil
>>14276
fitday.com is a great easy way to have a food diary and also to find out the nutrition facts for different things you eat.

I've uploaded a guide I torrented to save you skinny fags the trouble and so I can just post that instead of trying to explain what ectomorphs gotta do.

http://rapidshare.com/files/94045622/The_Secrets_To_Gaining_Muscle_Mass_Fast_by_Anthony_Ellis.pdf.ht
ml

Good luck.
>> Anonymous
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>>14265
Ryan Reynolds gained like 20lbs of muscle since then. He is a good body type for people to aim for, as it can be achieved and is natural looking.

I'm a good bit bulkier but am envious of his body fat percentage, which is probably about 9%.
>> Anonymous
>>14296
What kind of Diet should I be on here? Fruits and Veggies? Meat? What kind of meat?
>> Anonymous
>>14320

Skinless chicken, tuna and lean beef are all good high-protein, low fat meats.
>> BOwen !i7E4yRzZEQ
>>14257

Bullshit. There are some people who may never be able to get 20+ inch arms, but Ryan Reynolds build, especially in that photo at that time, is very obtainable by just about anyone willing to put in the work.

Most people will never be able to look like Arnold...but Ryan Reynolds? That's a very realistic goal in terms of body. And a good one, honestly.
>> Guil
>>14320
Check the pdf for diet advice.

I'd suggest supplementing with whey protein. You can make some damn good shakes at home after a workout.

If that's too much (it really really shouldn't be... but you dont have to I guess) then peanut butter is good protein, so get some wheat bread to put it on for maybe part of your breakfast.
>> Anonymous
I remember reading this when Blade 3 came out. May be of interest: http://www.sixpacknow.com/ryan_reynolds_workout.html
>> Anonymous
>>14306
he admitted to steroids
>> Anonymous
>>14346
No he didnt. He was very open about his weight gain program and posted updates along the way. His physique is attainable by anyone willing to work for it.
>> Anonymous
he got an 8 pack... i got a 6 pack right now with like puny 8pack shit under my pecs... btw i dont bench or work arms or nethin n my friend says if u bench they get bigger... ne exercises or workouts for that shit?
>> Anonymous
You don't need to bulk to look like that guy. I'm sure he is in the upper 150's.
>> Anonymous
Why the fuck is the center of his chest a darker color than the surrounding skin?
>> Anonymous
>>14939
Chest hair probably.
>> Anonymous
>>14939
chest hair you little boy
>> Anonymous
>>14945
>>14964
Look at the center of his goddamn chest, and notice he has hair elsewhere (mainly heading towards the hips and groin.)
>> Anonymous
>>14257
you're human. you qualify enough for the genetics.
>> JumpTheShark
Protein and a good lift program. If you want to get bigger you have to eat more.
>> Anonymous
>>14265
>>Basic lifts. Food diary.

amen.