Is stronglifts a good program for a tard like me who has been lifting for a year, stopped for a month due to depression and college and got back into lifting again? Im only asking about these programs because I am switching to a new one after realizing my current one was a scam. My lifts are.
>Squat 105 (one 45 and 15)
>Bench 80 (one 35)
>BB row 70 (one 25)
>Deadlift 135 (two 45s)
I just dont want to look weak doing small squats that are only 50 pounds like stronglifts wants.
i'm assuming your units are kgs, if not then god help you. Try PPL out tho, or maybe greyskull LP. There was an upper body focused greyskull screenshot i'll have to find for you.
also forgot to mention Jeff Nippard's UpperLower strength and size routine. You can find a pdf online. Keep in mind he's also 5'2 so what works for him might not translate
Im not a gay, those are pounds moron
I've been really enjoying PHUL.
Lots of variation and you can substitute a lot of different accessory lifts to keep it fresh
You've been lifting for a year and those are your numbers? Like day 1 back in the gym? Honestly bro get on reddit PPL and just do it as many times a week as you can. Don't bother with strong lifts.
Wait a minute...
>one 45 and 15
>105 pounds
Why aren't you counting the bar moron?
I am counting the bar, the bar at my gym is like 45 pounds.
Dude, you aren't just using 1 35. You have a 35 on both sides. 35 on both sides is 90+45. You're benching 115. You've really been fricking lifting for a year and you don't know this?
70+45* excuse my math I'm tired af.
Basically the scam routine I was doing at the time just didn't need me to calculate stuff and I just winged it.
lol not the guy you're replying to but there's a good chance you might be moronic. Did you read the sticky?
Ehhh no, I will though go get out of dyel hell. I did recalculate my lifts.
>Squat 165
>Bench 115
>Deadlift 135
>Shoulder press 95
jesus what's your height/weight/age? Highschoolers dick around for a year and end up with more than those stats
I weigh 269 last time I checked but I might be bloated at the time I weighed myself. I don't think id have time to do PPL with my busy life.
this was me
didn't think you were that fat
eat at a deficit
keep protein high
be consistent
learn good form
How do you keep protein high while on a defecit?
low calorie high protein foods
chicken
common seafoods like shrimp, salmon, cod, & tilapia
dairy such as greek yogurt and cottage cheese
look up what i eat in a day to cut(or lose weight) focus on male bodybuilders; ideally natty
I just can't buy ingredients or make meals on a wagie college student budget and schedule. I also stress eat or eat out of boredom badly. There isn't any good calorie deficit recording apps.
>I also stress eat or eat out of boredom badly.
Just fricking don't, why are you making excuses for yourself?
>I can't buy ingredients or make meals on wagie college budget
Buy an air fryer, 20lb bag of rice, and big bags of chicken patties. Surely your parents have a costco/sams/some other wholesaler membership, which would also save you a lot of money. Put sesame oil, onions sauce, and sesame seeds in the rice and mix it up, place chicken patty on top. Eat twice a day. Now you're in a deficit, stop drinking soda, drink water.
Name other recipes I can make jackass and don't tell me to go to YouTube and find whatever.
Once you get older you start to realize all recipes are just variations based on the ingredients you have laying around. Make the same rice with the seasoning, and crack a sunny side up egg into it and eat that for breakfast and it's like 400 calories. For lunch eat a chicken patty. For dinner buy boneless chicken breast, and some cheap marinara sauce, cut it up into chunks, fry with whatever the frick and eat over rice or pasta. You can throw in shit like mushrooms, broccoli, etc. Boil in the pasta water if you make that, or get a new pot if you use rice. You gotta be creative man, I've already spoonfed you more than I should have.
Good lord I don't have time to do these types of recipes, I have a job and I go to college for fricks sake. I can't access this bullshit whenever I want do measurements and horse shit. Eating less carioles and my stomach rumbling is a good sign for me.
You don't have time to put a chicken patty in an air fryer for 5 minutes and boil rice or put it in a rice cooked for 5 minutes? OK man. Keep being fat.
as a beginner or returning beginner you can gain muscle and lose fat at a deficit if you're obese; which you are.
eat more
don't be a fatass, but eat at a reasonable bulk
look up what i eat in a day to bulk
focus mostly on natural youtubers
wait nvm the philosophy page is down. man don't wing it though. hop on a ppl and actually keep track of what you're doing
Okay man, whatever. If you're serious my genuine advice is to get on reddit PPl. Download boostcamp on your phone and track your lifts that way. I'd recommend at least 4 days a week, but do whatever you can. The more you lift the faster you will get big, but as long as your lifting you'll be fine. Again, idk how genuine your posts are but if you do this you'll be fine.
Im also trying to lose weight and lean down a bit.
I would bulk for 12-16 weeks at least and then cut around march/may of next year ideally.