Aight so, I'm 29 this year, I'm skinnyfat, I'm 5'7, I've never lifted or was fit my entire life.

Aight so, I'm 29 this year, I'm skinnyfat, I'm 5'7, I've never lifted or was fit my entire life.
I want to change that, where do I start?
Most of the links from the sticky don't work anymore.

I'd assume cut as much sugar and junk food as I can and do some basic program? Can anyone give me some pointers. I need to look up how to use machines and everything before I go there in the first place.

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  1. 1 year ago
    Anonymous

    eat and lift for two years. Get stronger, learn proper form. Come back then and ill tell you the rest

    t.355 bench

    • 1 year ago
      Anonymous

      >lift
      am I just throwing random shit on the barbell?
      am I not supposed to follow a plan?
      I have 0 exp in this

      • 1 year ago
        Anonymous

        Read the frickin sticky you fat piece of shit
        You're not special

  2. 1 year ago
    Anonymous

    Frick lifting, get signed up at a boxing club. You'll shred fat, gain muscle (although less than through lifting), it's actually fun, you'll get gains in speed, stamina, coordination, mobility, etc ..., you actually gain some functionality and you're able to beat up anyone.
    You can always add lifting twice per week to put on some mass.

  3. 1 year ago
    Anonymous

    Read the liamrosen site's guide on diet.
    Just try to eat more of what's listed healthy on that site.
    Count your macros and calories, measure everything to the gram for a couple of weeks. Try to stay consistent
    with your diet. See where your weight changes and increase the calories until you're in a 0.5kg/week surplus.

    Now hire a PT and learn the proper form for some of the exercises. If you're a weak skinnyfat like me, you'll need a lot of accessories, for example I could barely bench the bar for 6-8 reps when I started off.

    Now that you're working out, you'll need to find your new requirement for calorie intake.

    Regardless of the calories, always aim for 2g/kg of bodyweight or 1g/lbs bodyweight of protein.

    You'll have BAD sore muscles but only for the first 2-3 weeks

    Work out full body for 3 days a week or do PPL 4 days a week, or whatever the PT finds good for you.

    Sleep 8 hours every day, eat the same calories on rest days and workout days too.

    • 1 year ago
      Anonymous

      I dont have money for a PT, Im hoping someone there will just point out if im doing smth wrong.
      Id just watch yt vids on how each machine operates once I know which ones to use.

      • 1 year ago
        Anonymous

        So what would be the starting plan looking like? Anything in general?

        homie all you do is lift things up and put them back down
        Look at the form of other people in the gym, copy them with weight you can manage, when you’re home do calisthenics
        Look at videos on YouTube for stuff you’re unsure about and get to work

        • 1 year ago
          Anonymous

          I have dumbbells at home maybe Ill startwith that pretending its a barbell or smth and get better at it, im pretty autistic and awkward so I want to get as much exp before I go out there

          • 1 year ago
            Anonymous

            IF you want to get less autistic and awkward stop abbreviating experience as exp

            • 1 year ago
              Anonymous

              I obviously dont say that irl

              Full body 3x a week for noob gains and overall strength. Then switch to a proper program.

              proper program being...?

              • 1 year ago
                Anonymous

                >proper program being...?
                Based on your goals.

              • 1 year ago
                Anonymous

                thanks for being helpful

              • 1 year ago
                Anonymous

                Do SS. Read the book

  4. 1 year ago
    Anonymous

    So what would be the starting plan looking like? Anything in general?

  5. 1 year ago
    Anonymous

    that you?

    • 1 year ago
      Anonymous

      no, but I look pretty much the same

      Read the frickin sticky you fat piece of shit
      You're not special

      as I said, most of the links from the sticky dont work anymore

      thoughts on this?

      • 1 year ago
        Anonymous

        Do it. Doing anything is good, you will find out what you work best with eventually. just do something, anything

  6. 1 year ago
    Anonymous

    Full body 3x a week for noob gains and overall strength. Then switch to a proper program.

  7. 1 year ago
    Anonymous

    >I'm skinnyfat

    Strength train for 3 years. Then worry about cutting.

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