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We don't have enough information on you to give good advice really. We have no idea where you are in your fitness. We have no idea what you're eating. We don't know what kind of exercise program you're working. We have zero information and can only throw out random things that we like and found effective for us. But you aren't us.

If you want real advice that will be tailored to you, find a trainer.

Or just eat more, lift more more often. Don't forget the triceps or skip leg day.

Honestly man, the simplest thing I can tell you is to watch your calories. Track them. Count them.

But first, figger out yer maintenance calories. There's calculators out there that will give you a decent idea.

Also, for macros, my advice is to generally focus on protein. 1 gram per pound of body weight will do ya. You can watch carbs and fats if you want, but... Eh. Up to you.

Stay consistent in lifting, and always try to progress either in weight or volume (another rep or perhaps a whole set) each workout.

You will plateau. Sometimes the best thing to do is chill the fuck out and deload. Use less weight, figure out how long you want to deload for, and once that period is finished jump back in and keep improving.

Grilled chicken and fish. Great for protein.

Have fun, don't fuck up, and do your face pulls.

Raw milk, dummy

Lift on an empty stomach, only eat after you work out, never before.

Get whole rotisserie chickens from wal mart at the end of the day when they're on mark down

low effort post. fuck off