How long does it take to get this results ?

i know bruh , i'm only 140lbs for 5'9 /6'0

yes bro , with pleasure , i want

ops forgot this one

youtube.com/playlist?list=PLnPAPdT4m_g_8CRHRZZkp0Y7Ei4XKQSpY

you have good genetics and probably had a different training background and starting point than OP. You have also been coached

no troll for my frame lulz , thx for the links bro they will help me a lot !

not trolling lol, you have a V even though you are dyel, it is all just from bone structure

weight: 157lbs
430C, 80F, 185P (start slowly adding carbs once your weekly weight gain is noticeably below 0.5kg)
progress was insane compared to 120-150p, which I was doing prior to that

the playlists you posted are fucking great for OP man

thx, a large clavicles , but i feel i have a large hips :/

feeling better now?

I note that thank you a lot bro , concerning the training ( yes , i've already read the sticky but , i can't shose :/ ) what do you think about ICF 5x5 ? with a progressive overload it's a good idea for gaining a lot of strength and muscles , or should i beggin with a ppl routine like a coolcicada's routine for exemple ? because i need a hypertrophy routine for gaining size , like u can see im very skinny

i threw up :s

Pretty easy m8
Just leanbulk a year

>5'9/6'0
Do you know that there are 12 inches in a foot? How many cm are you?

yes im french i dont know perfectly how exatly is in foot , im 180 cm

also here are Johns Cutting macros for 157lbs:
150C, 42F, 220P
(slowly drop carbs if weekly weight loss is too shallow)
ICF for the first 3 months of lifting, PPL or PHAT from then on.
John had me on PHAT, but since then I switched to PPL.
I'm just doing the Volume workouts 2x a week now and I dropped the strength days.

>simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
This routine is pretty solid, drop 1 exercise per bodypart per workout if you cant handle the volume.
Also schedule your deloads every 6 weeks so that you dont overtrain.
Also track your kcals and macros if you want sickening results.

and you can reduce the leg workouts by a lot.
Just do
3x5 Squats
3x15 Leg Curls
3x20 Calf Raises

ok thx u for all this information :) , i think i'm gonna do the icf for the first 3 month to get a solid base , and then , i'm gonna do ppl to maximise my hypertrophy gainz

i have a last secret tip for you. do decline benching instead of flat benching for max chest gains and minimal shoulder strain

are u sure ? and what about my upper cheat ?

A few months probably as long as your genetics aren't complete shit.

just do ICF where you do 5x5 Decline Bench on A and Incline Bench on B day

ok thx for ur opinion

I think I'll keep the initial format otherwise it's too complicated

Hey mec 1m80 c'est genre 6 pied et un inch c'est genre 2,5 cm
Et t'as beau être mince t'as des épaules assez large crois moi c'est une bonne chose
Bon courage gros

merci beaucoup ça fait plaisir =)

hon hon hon croissant surrender to germany

Fucking kek'd these never get old

kek

OP said he's 140, guy from OP looks 180+. 40 lbs of lean muscle mass in a year? I'm not buying it. And you're a retard if you think it's possible natty.