protein shakes?

[Altruist]

perfect example of wht i mentioned earlier btw. this nigga just a fat drooling incel retard with no knowledge whatsoever just writing random remarks he thinks sounds good\ which doesnt even make any sense, even a normie would think the opposite is true but whatever

simple fact = u need ~100-300 cals over ur maintenance in order to build muscle effectively, regardless of ur current bodycomposition. so just find ur maintenance , count cals and get enough protein

1. sleep quality
2. total calories over maintenance
3. protein grams = 2 * ur bodyweight in kilos or a little less 
4. progressive overload enough to stimulate muscle growth in the gym and correct volume of exercise

- permavirgin