Скачать или смотреть How I gained 40 pounds in 3 Years: 3-year Transformation Diet & Full day of Eating

Recently I posted my 3-year transformation and I wanted to share the diet that transformed my body and helped me gain ~40 pounds of muscle. In this video I break down a full day of eating as well as the specific calorie and protein targets I used to transform my body. I really hope you guys find it helpful, and that this diet can help you build muscle and gain weight like it did for me! Let me know in the comments if you guys have any questions - or what type of content you'd like me to create. I'll be making a few more diet videos to break down some of the specifics a bit more in depth.

I hope y'all like the music choices (I'm definitely getting copyrighted so my apologies if they put ads in) - I'll do my best to respond to any and all comments.

You guys can also follow me on instagram @pterodactylquin (happy to respond to dms on there)

You can also download my app "Top Challenger" on the iOS store to see every workout I've done for the past 3 years for free! https://topchallenger.app/ios

www.topchallenger.com