I wil take your advice ... promise

L

lessen

0
hello everyone .
i just turned 27 years old this month, 5"11 feet 120 lbs, calculated BF i think its 24.
i dont like the way my body looks like , i want to gain weight and look OKAY , not looking to be a bodybuilder or something like that but if i can look like Roger federer that would be perfect for me :) .

plz i want you to tell me what to do and how to eat , how to train , links etc... i will use any programme I WILL DO ANYTHING .

thank you very much
 
Stay away from supplements, and saturated fats. You need to put on some weight, but not junk food weight; thats bad for your heart. The best fatty food I can think of to eat off the top of my head is unsalted peanuts, or any polyunsaturated fat. You can just check out some food lables or whatever. Roger Federer is a tennis player, so I would suggest learning how to play tennis. If you want his kind of chest start doing some incline chest workouts for awhile. Put 80% of your focus on incline. Roger Federer doesn't really have abs, but you can do some hanging leg raises. (Just youtube it if you don't know what they are.) Depending on his height he looks around 160-170, make up your own routine on the info I gave you and whatever other source you can find, and you only have about 40lbs of fat/muscle to gain. Remember, polyunsaturated fats, not ice cream. Keep that cholestoral low! Good luck dude.
 
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