22 yo, have never been?

22 yo, have never been IST but I want to change that, what should I focus on? 5’9” 202 lb

  1. 5 months ago
    Anonymous

    Cut to ~160 lbs on a medium calorie deficit with minimum 0.8 g of protein per lb of body weight. Lift weights to keep as much muscle mass as possible. Will take you about 6 months or so. Then eat at maintenance to get metabolism back to normal then decide wether you want to bulk/ >maingain, etc

    • 5 months ago
      Anonymous

      thanks anon. I’ve always tried but never was able to stick with it. just a lack of discipline (especially with food) which I am well aware of and blame nobody but myself for. will try and take it seriously this time because being /fat/ sucks.

      • 5 months ago
        Anonymous

        If you can't force yourself to eat less, then visit a gym more frequently. Energy in, energy out.

      • 5 months ago
        Anonymous

        Anon, it all starts in your head. Don't "try" to take it seriously. Don't let yourself have any excuses. What you can do instead is to promise yourself to take it seriously. Good luck, WAGMI bro

  2. 5 months ago
    Anonymous

    it's over brah, you're illiterate AND blind

  3. 5 months ago
    Anonymous

    First of all, start regularly exercising. You're trying to build a habit and habits can take 90 days to fully crystallize. Just make yourself go to the gym and get into the habit of it. Find a beginner program and stick to it. Don't have to have a nice day right off the bat. Also, start limiting your calories to 2000 or slightly under. The other anon was right, with little muscle you should probably be around 160. Also eat protein. A lot of protein. It's way more protein than you think getting 0.8g/lb bw. It'll keep you full and help you build muscle.

  4. 5 months ago
    Anonymous

    I went from 265 to 228 in a matter of months. It's really as simple as eat less and exercise more. Use a fitness app like Lose It to help keep track of your food and motivate yourself. Cut alcohol and sugars. Gym daily; do lots of low intensity cardio, 30 to 60 min. A smart watch can help too, but don't adjust calories based on your exercise; you end up eating more and undermining yourself. At least that's what worked for me. Good luck, you can do this

  5. 5 months ago
    Anonymous

    That doesn't look like 202

  6. 5 months ago
    Anonymous

    Read the fucking sticky

  7. 5 months ago
    Anonymous

    milky milky yum! yum! Give me milk!
    Just start working out regularly. Being in the gym consistently is better than any "ab killer x."
    Just google a workout plan and follow it for a few 3-4 months and then you'll become addicted to the change you see.
    Just start and be consistent. That's all there is to it.

  8. 5 months ago
    Anonymous

    Lift weights either every other day or every 3 days, focus on actually understanding what you're doing when you copy a workout framework so that you can spend future workouts efficiently and actually work your muscles correctly, do it at a sustainable rate so that you don't pussy out and revert to fatassery, eat plenty of protein and a much cleaner diet so you can actually build muscle. Being fat is easy mode for gains, you just will look like shit until you shed it. Understand that to stay at a lower weight you have to actually eat the maintenance for that weight and activity level, not just get there once then return to bad habits. It's not hard at all though, good to do it now while you still have a shot at life

  9. 5 months ago
    Anonymous

    Tbh, start off with something like this (it's what I used during the original lockdowns) just to get things rolling and forming habits. While trying to get your diet better and 30 mins steady cardio

    Nothing too daunting then on higher rep days you can break up your push ups over multiple sets.

    After that start getting more consistent with pushups. Then start adding other exercises like squats and pullups. Then go from there

  10. 5 months ago
    Anonymous

    is training core everyday a good idea?

    • 5 months ago
      Anonymous

      >is training X everyday a good idea?
      No.

      • 5 months ago
        Anonymous

        >training mobility every day is a good idea
        checkmate

    • 5 months ago
      Anonymous

      It worked for me

  11. 5 months ago
    Anonymous

    Dont listen to anyone telling you to lose weight or cut. you have 0 muscle mass. you need to focus on the big 4 lifts and build your foundational strength. After a year of doing that, you can then figure out if you want to cut or get bigger. but you will only ever fluctuate if you try to diet and "lose weight" now. your only focus should be on weight lifting and getting stronger.

    my program is posted in this thread:

    [...]

  12. 5 months ago
    Anonymous

    You're going to experience Delayed onset muscle soreness (DOMS) when you start working out. All this means is that you'll be pretty fucking sore, but after a month you'll be fine.

  13. 5 months ago
    Anonymous

    Nice nips sugar tits.

  14. 5 months ago
    Anonymous

    Definately cardio with your metabolism/body type

  15. 5 months ago
    Anonymous

    You're so fat dude. Whatever you decide to do, also add a daily walk, like 30 minutes or so.

  16. 5 months ago
    Anonymous

    just wear gym clothes and take a towel and water bottle and drive to the gym. 10/10 times after arriving at the gym youll workout at the gym cause why waste fuel. even if its not as hard as youd like, something is better than nothing

  17. 5 months ago
    Anonymous

    H-hot

  18. 5 months ago
    Anonymous

    mobility every day is a good idea
    >checkmate

Your email address will not be published. Required fields are marked *