>my father died a few months ago
>my gf is breaking up with me and taking our dog
>stepped foot in a gym like 4 times in my life
>struggle to eat properly
How the fuck do I start? I want to stop using shitty coping mechanisms like drinking and sleeping to avoid my problems, I want to gain confidence in myself and spend time truly working on myself for a good reason but I’ve avoided it for so long because I’m afraid of facing my flaws and accepting them. Currently cleaning out the fridge and gonna force myself to eat but I don’t know what to do beyond that
>37 yo. >my father died a few months ago. >my gf is breaking up with me and taking our dog
imagine being in this state and making this post at age 37
holy shit dude
don't be a cocksucker
don't really have any advice for you, OP, but i'm rooting for you. i'm sure some other anons will be by shortly to give you advice
This is my current body, btw
this isn’t me btw lol but this is more or less my body type but with a handsome face and nice hair which I’ve kinda used to coast by for this long
Based. Loser Boomers Ruined This Board
Those “boomers” were on this board before you were even born lil gay.
You already know what to do: eat and step foot in the gym. What is this 'struggle to eat' shit. Man up. https://www.youtube.com/watch?v=Vea7w-EPd0w&t=115s
Some of my friends have been telling me gyms are full of insecure gays like some of the kids itt
Probably the best advice I’ve ever gotten on any board, thank you fr
>Stop any substance abuse like alcohol or pot
Already on this lane, good looking out
Ya that’s kinda the point
Every day feels like I’m starting at zero right now but it’s only been a few days
You don't. It's already over for you
Keep it simple at first. When you're first starting out you're going to grow like a weed regardless of what you do in the gym as long as you're eating enough protein and you're sleep is good. Best way to start is to do full body 3 times per week.
You have 5 areas of the body to consider. Chest, shoulders, back, arms, and legs. Do 1 main lift for each body part every time you go in the gym. For the arms, legs, and shoulders you need an extra lift to hit the whole thing
Movements like bench press and dips work the chest. The chest works by bringing your arms in front of you and across your body. You can use dumbbells or barbell if you bench. Both are fine. Use whatever your gym has available
The shoulder has three parts. The front, side, and rear. The front and rear are the most important. You work the front by pressing things overhead. The rear you can work by doing face pulls or rear delt raises
The back is a complex muscle group but basically it works like the opposite of the chest and shoulders. Instead of pressing things away from you, you're going to pull them towards you. Rows and pullups are staples throughout the week for anyone who lifts. Skipping these will give you bad posture and you'll risk injuring your shoulder
There are two main muscles in the upper arm. The bicep and tricep. The bicep bends your arm and the tricep straightens your arm. For the bicep do any curl you like, and for the tricep, do any kind of extension you like
The upper leg has 3 main muscles. The quads, the hamstrings, and the glutes. The quads straighten the leg, the glutes mainly straighten out the body, while the hamstrings have two jobs; bending the leg and assisting the glutes to straighten the body. The glutes get worked with almost every leg exercise, so mainly focus on the quads and hamstrings. Doing a squat or a lunge is a good start. Pair that with a romanian deadlift or a hamstring curl for the hamstrings and you're good
Not OP but thank you dude, you made this shit so easy for me to understand
Stick with the bro splits or PLP. Even at 37 you’ll make initial mad gains because you’re still a noob. Stop any substance abuse like alcohol or pot. You’re probably skinny fat, so eat whatever you want as long as it’s clean.
But you need to do more to get your life back on track. Read books and go to church to find meaning. Get a better job or more training.
You’re gonna make it bro.
I’m an online trainer. If this is a legit post let’s chat off IST and I’ll see if I can help
>my father died
>my gf is breaking up with me
bro you're 37, if you're not gonna get your shit together now when are you ever gonna do
Every incremental change makes the next one a little bit easier.
Drink more water—it’s basically free. But soon enough, you’ll feel a little bit better and more energetic.
Get on a regular sleep schedule. Again, it’s free and now you have a little more energy and willpower to invest.
And so on. Incorporate exercise. Eat better. Socialize. Unless you go to an extreme, every one of these gives you more than it takes from you, on net.
This is how you build yourself up from zero.
Well first off I’m turning 30 soon myself and the way people are treating you is very different than when I used to come here. Zoomies in this thread being mean are not gonna make it brah. Wait until you kids get older it sucks sometimes and you wouldn’t wanna get pooped on.
Bro, it’s easier than you might think. You’re not even fat. Look up how to squat, bench, pull ups, pendlay row, deadlift, and go to a gym and get started. You will see people doing exercises in the gym and can learn how to start on YouTube. You will need more calories left over than you burn in a day so eat more than maintenance and make sure to get around 1 gram of protein per lean mass on your body. Don’t give up and just start on the path.
>How do I start
Quit drinking, you've already recognised its a problem for you
Start working out, buy protein powder,
Changing everything at once is great if it works (it sounds like you've got a fair bit of motivation there too), but try to make sustainable changes
I learned something about C.Jung's teachings concerning the Anima and Animus. You see - the more we supress something, the more it wants to come out. So instead of supressing you should let it out fully. For example - i used to drink 1.5 - 4 liters of beer almost daily whenever i had extra money for it. After i inherited money i thought about what Jung said and without even worrying went on a crazy binge of constant drinking and smoking until i fell really ill with liver pains and bronchitis. One morning i felt as if i'm going to die because even though i was breathing, i couldn't get any oxygen into my lungs. The illness lasted for about 10 days and i feel that my subconscious got an extreme shock. So extreme that i haven't been drinking any alcohol nor thinking about it for a very long time. It doesn't even feel weird, just natural.
So when you have some kind of a "Demon" inside you, you have to let him out. AA doesn't work because they label and remind and do the opposite of what is needed.