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.
eat and lift for two years. Get stronger, learn proper form. Come back then and ill tell you the rest
am I just throwing random shit on the barbell?
am I not supposed to follow a plan?
I have 0 exp in this
Read the fuckin sticky you fat piece of shit
You're not special
Fuck 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.
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.
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.
bro 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
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
IF you want to get less autistic and awkward stop abbreviating experience as exp
I obviously dont say that irl
proper program being...?
>proper program being...?
Based on your goals.
thanks for being helpful
Do SS. Read the book
So what would be the starting plan looking like? Anything in general?
no, but I look pretty much the same
as I said, most of the links from the sticky dont work anymore
thoughts on this?
Do it. Doing anything is good, you will find out what you work best with eventually. just do something, anything
Full body 3x a week for noob gains and overall strength. Then switch to a proper program.
Strength train for 3 years. Then worry about cutting.