Essential what physique are you ultimately trying to achieve?

[Formerly known as...]

Since you been lifting for a while I would do PHAT. It's a good mixture of compound and accessory movements. I don't believe in diet routines, I believe in lifestyle changes. Follow the guide that @MMS put together in the sticky. Cutting is really not that complicated. People just overthink it and make it harder than it needs to be. Here is a simple meal plan that I modify based on if I'm cutting or bulking:

Meal #1
2 whole eggs
5 servings of liquid egg whites (230grams)
40grams of oatmeal (uncooked weight)
1 banana

Meal #2
220 grams of sweet potato (no skin)
10.5 ounces of chicken breast
*green veggies (Usually broccoli or spinach)

Meal #3 (post workout shake)
2 scoops whey protein

Meal #4
10 ounces of Tilapia
150 grams of white rice (cooked weight)
*green veggies (Usually broccoli or spinach)

I would suggest you modify this to suit your needs and for the type of foods you enjoy.

Good breakdown on this.

Breakfast is real important, you need to get the right stuff in after a slumber. Eggs and oats are the way to go for real.

I typically have scrambled eggs and oats with banana myself. When the weather is nice, I will have my eggs as usual but have a Banana, oats, peanut butter, cocoa powder, vanilla extract, chia seeds smoothie to drink with my eggs.

 

[bucks3115]

first thing to note, if you're trying for a celebrity/athlete body thats ripped, don't bother, gear is on full effect, and you will never achieve that look naturally.

This is the general rule; you can be shredded-natural-lean, big-natural, but you can't be all three. Putting on mass requires caloric surplus, and having a six pack requires a caloric deficit....your body naturally does one or the other, not both...till gear/roids come in. You can gain mass and lose weight on plenty of test. Put simply; muscles eat fat, bigger muscles are allowed by roids, which means you'll be putting on more muscle and eating away at all the fat in your body. This is why when you see someone who kept their six pack and put on more muscle, they're on roids.

A lot of people don't know how the body works, claims of dudes putting on 20lbs of muscle in half a year is bullshyt, its scientifically impossible, and more often its around 5-7lbs. If you want to be shredded naturally, lose a ton of weight and lift heavy, eat less (1500 cal range). You're not gonna get bigger and you will be weaker.

can i get weight n muscle in 2months

i work out at home with a resistance band only
i work on shoulder , chest and back


but im stressin alot , is this gonna stop me from gaining weight

 

[The ADD]

can i get weight n muscle in 2months

i work out at home with a resistance band only
i work on shoulder , chest and back


but im stressin alot , is this gonna stop me from gaining weight

Being reality? Highly doubtful. Even with the best programming, weights and and strict adherence you aren’t gaining significant muscle mass in just eight weeks. To do that while generally keeping mostly lean mass is a long process.

 

[Killigraphy]

can i get weight n muscle in 2months

i work out at home with a resistance band only
i work on shoulder , chest and back


but im stressin alot , is this gonna stop me from gaining weight

• Average Natural MAN: between 0.25 and 0.5 pounds of muscle per week (or about 1-2 pounds of muscle gained per month).
• Average Natural WOMAN: between 0.12 – 0.25 pounds of muscle per week (or about 0.5-1 pound of muscle gained per month).

In you're entire lifetime (average) anywhere from 40-50lbs. Two pounds of muscle per week is the 99th percentile....you're more than likely not in it....you have to be realistic about growth. As for the myths, the studies have been made endlessly (you can google it all you want), young black men have more lean body mass and 3% increased adjusted DHT (Test)....when you take into actual fat, weight, age, etc, its insignificant in the long run...its genetics.The best bodybuilders for example, have been both black and white, so its not a race thing, its pure genetics. With that said, amongst all races, the top 1% build up muscle that fast (2lbs per month). These are men who naturally have bigger muscles, or bigger in general. This is shown in newborns, who average around 7.5lbs, if a baby is bigger, it could be a handful of factors; diabetic parent, complications and yes, great genes. Ronnie Coleman for example, was a big baby, his physique is the gold standard, at 5'11 (above average male height) he managed to accumulate 300+ lbs of muscle, this of course was mainly due to gear.

However his genes allowed this kind of growth. Most men will get bigger, and stronger, but cap out, even on gear. If you weren't a big newborn, or had big muscles to begin with, don't expect to be a hulking monster. With that said, if you're honest with yourself, you can pretty much guess how much you'll gain, 1 or 2lbs.

 

[King]

• Average Natural MAN: between 0.25 and 0.5 pounds of muscle per week (or about 1-2 pounds of muscle gained per month).
• Average Natural WOMAN: between 0.12 – 0.25 pounds of muscle per week (or about 0.5-1 pound of muscle gained per month).

In you're entire lifetime (average) anywhere from 40-50lbs. Two pounds of muscle per week is the 99th percentile....you're more than likely not in it....you have to be realistic about growth. As for the myths, the studies have been made endlessly (you can google it all you want), young black men have more lean body mass and 3% increased adjusted DHT (Test)....when you take into actual fat, weight, age, etc, its insignificant in the long run...its genetics.The best bodybuilders for example, have been both black and white, so its not a race thing, its pure genetics. With that said, amongst all races, the top 1% build up muscle that fast (2lbs per month). These are men who naturally have bigger muscles, or bigger in general. This is shown in newborns, who average around 7.5lbs, if a baby is bigger, it could be a handful of factors; diabetic parent, complications and yes, great genes. Ronnie Coleman for example, was a big baby, his physique is the gold standard, at 5'11 (above average male height) he managed to accumulate 300+ lbs of muscle, this of course was mainly due to gear.

However his genes allowed this kind of growth. Most men will get bigger, and stronger, but cap out, even on gear. If you weren't a big newborn, or had big muscles to begin with, don't expect to be a hulking monster. With that said, if you're honest with yourself, you can pretty much guess how much you'll gain, 1 or 2lbs.

Also to add on, it literally doesn’t matter how much muscle you can put on.

What does matter is the shape of your body, muscle belly genetics, and insertion points.

There are people with 250lbs+ of muscle who don’t even look that big standing next to a dude who’s 190 with great genetics.

There are people who weigh less than 180lbs that could easily pass for 220 just based off their genetics.

Bodybuilding is a visual thing, correlation=/= causation when it comes to muscle mass.

This dude right here for example is 6 foot tall







You’d guess this dude weights at least 230-250 just based off his genetics. When in reality he’s only barley 200lbs at a height of 6ft.

To contrast here’s a random NFL player who’s 6ft and weights 205lbs, which is 3lbs more than the dude in the photos

It goes to show that it’s NOT only muscle mass it’s your genetics in how that muscle sits on your body.

 

[The Villain]

if i just give up all together on sports im trying to look like thi
esp the big chest / tight core look



i'd have to find another 20 lbs somewhere tho

~1 year later, turns I need to find another 35 lbs

being unemployed for the last 3-4 months and not eating at all them restaurants around my job everyday got me the most lean I have ever been. I miss that good country cooking and the weight that came w/ it

 

[DJ Paul's Arm]

I want a David Henry back but I ain’t trying to take no roids

 

[GunRanger]

big guy but not to unreasonable

 

[CanesMiamiLakers]

first thing to note, if you're trying for a celebrity/athlete body thats ripped, don't bother, gear is on full effect, and you will never achieve that look naturally.

This is the general rule; you can be shredded-natural-lean, big-natural, but you can't be all three. Putting on mass requires caloric surplus, and having a six pack requires a caloric deficit....your body naturally does one or the other, not both...till gear/roids come in. You can gain mass and lose weight on plenty of test. Put simply; muscles eat fat, bigger muscles are allowed by roids, which means you'll be putting on more muscle and eating away at all the fat in your body. This is why when you see someone who kept their six pack and put on more muscle, they're on roids.

A lot of people don't know how the body works, claims of dudes putting on 20lbs of muscle in half a year is bullshyt, its scientifically impossible, and more often its around 5-7lbs. If you want to be shredded naturally, lose a ton of weight and lift heavy, eat less (1500 cal range). You're not gonna get bigger and you will be weaker.

You got any examples of how one may look naturally big

 

[Killigraphy]

You got any examples of how one may look naturally big

Matt Damon in the Bourne series and Chris Pratt....naturally achievable bodies, with tone and definition.

Any Hawaiian wrestler that isn't the Rock; specifically the Uso's, have great looking, natural bodies. Even then a "good example" is irrelevant, I rather know I can lift heavy, than look like some kind of hulking roid monster. Cormier, Fedor, and Fury, are guys who look regular as all hell, and could drop anyone they ran into. Looking good in clothes for me, is better than juicing.

 

[Starski]

No pics but def going with Henry Cavill in either superman or the witcher. Very similar build in the sense of mesomorph, broad shoulders and overall more developed upper body(chest/shoulders etc) than other areas. Always funny when people think I can bench 2x what I really can .

Whether he natty or not(i think he is) the body is 100% attainable and healthy. I'm 6'0 so i'd love to float around the ~190 region year-round maintaining a ~14% body fat. Would be a sweet spot in the sense I could cut down when needed, bulk without getting and not be super restricted with my diet all the time. Would be able to enjoy life, lift heavy, not be DYEL status, and still have some sort of ab definition.

Spoiler

Hugh jackmans vascularity tho

 

[Koba St]

No pics but def going with Henry Cavill in either superman or the witcher. Very similar build in the sense of mesomorph, broad shoulders and overall more developed upper body(chest/shoulders etc) than other areas. Always funny when people think I can bench 2x what I really can .

Whether he natty or not(i think he is) the body is 100% attainable and healthy. I'm 6'0 so i'd love to float around the ~190 region year-round maintaining a ~14% body fat. Would be a sweet spot in the sense I could cut down when needed, bulk without getting and not be super restricted with my diet all the time. Would be able to enjoy life, lift heavy, not be DYEL status, and still have some sort of ab definition.

Spoiler

Hugh jackmans vascularity tho

He’s 100% not

 

[Biscayne]

He’s 100% not

You don’t think so?

 

[Koba St]

You don’t think so?

He’s a Hollywood actor. It’s 100% guaranteed he’s on something.

 

[The ADD]

He’s a Hollywood actor. It’s 100% guaranteed he’s on something.

He would be stupid not to be