oakraiderz2
Master Don Juan
Ive tried all this stuff myself but ive figured i need help. Im 6'4 and weigh 165. I wanna weigh about 200-210 but i need help cause i cant get it done alone. Dont flame me, i searched and **** but just need help.
“The 22 Rules That Flip the Script With Women… And How You Can Use Them Tonight”
Most guys accidentally kill attraction before they even speak. They assume they need a bigger bank account, a better physique, or smoother lines. They miss the point.
Female desire operates on a specific set of psychological triggers. Break them, and you're invisible. Follow them, and you become magnetic.
I learned this the hard way. Years of freezing up. Getting friend-zoned. Watching other guys walk away with the girl I wanted. Then I discovered a set of 22 simple rules that rewired my entire approach.
Help me put together a routine and gain weight
- Thread starter oakraiderz2
- Start date
"How I Made Sure No Woman Ever Friend-Zoned Me Again"
She calls you when her car breaks down. When she needs help moving. When some guy she's actually dating treats her badly.
You're the listener. The reliable one. The guy who would treat her so much better, if she'd just open her eyes.
She won't. You trained her to see you as the low-effort option — the friend who requires zero risk and zero investment. Every favor dug the hole deeper.
The "22 Rules" break the pattern. You'll stop auditioning for a role she already cast and become the man she chases instead. It starts with Rule 1.
Phantasmal
Senior Don Juan
oakraiderz2
Master Don Juan
I just cant seem to gain weight. I was at 170 a month ago when i would workout reguarly, but i wanna gain MORE weight than that. I weigh as much as i did 4 yrs ago.
Phantasmal
Senior Don Juan
What type of diet are you on?
WORKEROUTER
Master Don Juan
Eat a lot of good food, work out hard, and sleep well!
"So, What Do You Do for Fun?"
She asks it casually, mid-sip. And you feel the floor open up, because the honest answer is work, gym, and a couple shows you're half-watching.
Women rarely say this out loud, but a man with a life is attractive before he says a word. The guy who spent Saturday deep-sea fishing and came back with photos and a story — he walks in already interesting.
The "22 Rules" pushed me to build a life worth talking about. Turns out the fastest way to be interesting to women is to be interested in your own life first.
oakraiderz2
Master Don Juan
A bad one. I just moved out so i eat junk food most of the time. Im lucky if i eat twice a day.
Then why are you complaining that you're not gaining weight? This is a terrible place for resources on bodybuilding - better left for discussing personal experiences with herpes. Go to the elite-fitness or bodybuilding forums.
line_in_the_sand
Don Juan
<Eat a lot of good food, work out hard, and sleep well!>
This is the correct answer.
Please allow me to elaborate:
TRAINING:
We all have different recovery abilities, so volume probably won't work for you unless you're very lucky. One of the best routines there is for an average person is the following.
Monday:
Chin-ups or pulldowns, 2 sets, 6-10 reps, increase resistance or reps every workout
A bicep movement, 2 sets, 6-10 reps
Squats, 2 sets, 10 reps, ALMOST to failure
Deadlifts, 1 set, 6-10 reps
Friday:
Dips or bench press, 2 sets, 6-10 reps
Some sort of above the head presses for shoulders, 2 sets, 6-10 reps
An extra side delt movement if needed, 1 set, 15-30 reps (high rep work often does wonders for the shoulders, try it)
Abs, personally I recommend crunches with weights, 2 sets, 12 reps
All sets to positive failure, that is, no forced reps or rest-pauses.
NUTRITION:
Minimum of 1.5 grams of protein pr pound of bodyweight, I'd go to 2 grams pr pound.
Get a good amount of fat in, especially essential fatty acids like olive oil and flax seed oil.
Keep carbs under control, the amount of carbs has a strong correlation to the amount of fat gained/not gained. However, you need carbs postworkout, and I'd take them in for breakfast too. Do not take them in in your last meal.
Multivitamin, zinc, magnesium and calcium should be taken in daily.
And don't expect changes at first. It usually takes a minimum of four weeks to see changes in the mirror. However, you SHOULD get stronger (increase weight or reps) on almost every workout, if you're not, something is not working as it should.
Please understand that MOST people will have great gains on a routine like this, simply because they can't recover from the amount of work the volume routines force the body to go through.
I give full credit of my training and nutrition knowledge to iron addict at www.ironaddicts.com, and doggcrapp, at www.intensemuscle.com.
Hope this helps!
This is the correct answer.
Please allow me to elaborate:
TRAINING:
We all have different recovery abilities, so volume probably won't work for you unless you're very lucky. One of the best routines there is for an average person is the following.
Monday:
Chin-ups or pulldowns, 2 sets, 6-10 reps, increase resistance or reps every workout
A bicep movement, 2 sets, 6-10 reps
Squats, 2 sets, 10 reps, ALMOST to failure
Deadlifts, 1 set, 6-10 reps
Friday:
Dips or bench press, 2 sets, 6-10 reps
Some sort of above the head presses for shoulders, 2 sets, 6-10 reps
An extra side delt movement if needed, 1 set, 15-30 reps (high rep work often does wonders for the shoulders, try it)
Abs, personally I recommend crunches with weights, 2 sets, 12 reps
All sets to positive failure, that is, no forced reps or rest-pauses.
NUTRITION:
Minimum of 1.5 grams of protein pr pound of bodyweight, I'd go to 2 grams pr pound.
Get a good amount of fat in, especially essential fatty acids like olive oil and flax seed oil.
Keep carbs under control, the amount of carbs has a strong correlation to the amount of fat gained/not gained. However, you need carbs postworkout, and I'd take them in for breakfast too. Do not take them in in your last meal.
Multivitamin, zinc, magnesium and calcium should be taken in daily.
And don't expect changes at first. It usually takes a minimum of four weeks to see changes in the mirror. However, you SHOULD get stronger (increase weight or reps) on almost every workout, if you're not, something is not working as it should.
Please understand that MOST people will have great gains on a routine like this, simply because they can't recover from the amount of work the volume routines force the body to go through.
I give full credit of my training and nutrition knowledge to iron addict at www.ironaddicts.com, and doggcrapp, at www.intensemuscle.com.
Hope this helps!
oakraiderz2
Master Don Juan
Cause im trying to get help, but thanks for nothing anyways.
line in the sand- thanks for helping
WORKEROUTER
Master Don Juan
There are in fact numerous people on this site who know quite a bit about bodybuilding.
"So, What Do You Do for Fun?"
She asks it casually, mid-sip. And you feel the floor open up, because the honest answer is work, gym, and a couple shows you're half-watching.
Women rarely say this out loud, but a man with a life is attractive before he says a word. The guy who spent Saturday deep-sea fishing and came back with photos and a story — he walks in already interesting.
The "22 Rules" pushed me to build a life worth talking about. Turns out the fastest way to be interesting to women is to be interested in your own life first.
Help with what? Christ man, if you're not gaining weight, you KNOW it's because you're just not eating enough, and don't have the discipline to maintain good nutritional habits.
Now you're getting people to motivate you? I think not. Get off your lazy ass and go do something about it yourself!
oakraiderz2
Master Don Juan
Or maybe its cause afford all this healty ass food. Think a little be before you start going off when its really not a big deal. Chill out, if this bothers you DONT READ IT!!