Hello?

Hello ISTfags
I'm 31, 5'7" manlet and currently 146 pounds. I don't have a fat body but I have a belly that I got from over-eating shit food for an extended period of time without doing any sports whatsoever. I used to cycle about 100-200kms weekly from 18 to 28 but I stopped.
Around age 20 I used to do a lot of body weight exercises + cycling and I was weighing about 130 pounds. I was obviously not big at that weight but the muscles in my body were very toned, I had an 8pac, nice shoulders and very nice lats.
I started going back to the gym 2 weeks ago and stopped eating shit food. I eat exclusively chicken breasts, salmon, vegetables and some fruits now.
I am wondering what exercises I should do to get a little bigger and also some exercises to lose that belly fat. I wanted to start slowly to get my body back in a basic shape ebfore doing long training sessions but now this is my schedule:
Monday/Thursday: 20mins stationary bike averaging 150watts, 3*7 dips, 3*16 pushups and then 1*30 wall pushups to kill my triceps
Tuesday/Friday: 20mins bike again, then 3*6 pull ups neutral grip, 2*10 curls, 2*10 hammer curls, 2*10 lateral raises, 2*10 frontal raises, 2*25 situps
I will integrate more abs exercises slowly like the plank and crunches eventually, but I'm wondering what else I should do, ideally with bodyweight or dumbells, to isolate other muscles and to make my workouts more complete
Thanks for reading my blog

  1. 2 months ago
    Anonymous

    Please use spacing in your post. Did your teachers never teach you any writing etiquette? I know the answer to your inquiry, but I don't feel like telling you.

    • 2 months ago
      Anonymous

      I literally didn't use spacing on purpose.

      Even though I've been using 4chinz for the past 14 fucking years, everytime I used proper spacing people were telling me to go back to plebbit for using plebbit spacing.

      • 2 months ago
        Anonymous

        Have you accomplished anything of note in nearly a decade and a half?

        • 2 months ago
          Anonymous

          Yes, I have a fulfilling career and a business. What about you?

          • 2 months ago
            Anonymous

            Very big accomplishments for a little man like you. Truly, you can cast a large shadow.

            • 2 months ago
              Anonymous

              kek. Even at 5'7" I am getting my dick deepthroated 10x more than you, and 10x is the minimum

              • 2 months ago
                Anonymous

                I am 6'3", morbidly obese, and I still get laid once a year.

              • 2 months ago
                Anonymous

                once a year? wooooooooow!!!!!!
                I'm 5.7, out of shape, and I filled 4 mouth of hotties in the past 2 months. I can't tell why though, but indians and latinas want to choke on my cock like there's no tomorrow

              • 2 months ago
                Anonymous

                Unlike you, I am not stonewalled into minority women. I do have the option of white women, but once you've fucked one, you've fucked them all so I too go after Arabs and Asians.

              • 2 months ago
                Anonymous

                I've fucked exclusively white wimminz my entire 20s, about a dozen of them. Found them boring to the point that I was about to give up on women until I realized that other women, especially arabs, indians and latinas, are the absolute opposite of white females. I started dating brown women and I never looked back.

      • 2 months ago
        Anonymous

        Those are newfags who are to get the rope.
        It's not like they could bring something to the discussion anyway.

        Neither did you though.

  2. 2 months ago
    Anonymous

    Can you provide a tl;dr?

    • 2 months ago
      Anonymous

      what bodyweight/dumbbells exercises I should do initially to get in a good basic shape? Other than pushups, dips, situps, frontal/lateral raises, pullups, curls, hammer curls.

      Thanks

  3. 2 months ago
    Anonymous

    your routine is spastic as fuck, pick one main goal
    better cardio, or more strength/muscle?
    if first, follow some gay running program idk
    if second, your routine apart from the dips and pullups is nearly all bullshit. go google basic barbell beginner programs and how shit actually functions

    fat/weight loss is a function of caloric deficit over time, it has nothing to do intrinsically with how or what you exercise except raising the maintenance ceiling, and in the case of lifting eventually increased metabolic rate as you gain or at least more slowly lose lean mass.

    • 2 months ago
      Anonymous

      You're right, thanks. I'm trying to do two things at once: losing my belly while getting bigger muscles. I don't eat at a caloric deficit but I eat lean as fuck, almost no carbs except from fruits. I've lost 6 pounds in two weeks.

      For now, what I'm doing seems to work well, as I'm losing my belly fat and I see my shoulders, lats and biceps/triceps getting bigger, but I was wondering what I should add to the pot to improve more. I know I should do some barbell shits. But I dont get how doing lateral/frontal raises with curls is bullshit

      • 2 months ago
        Anonymous

        Don't get me wrong, ANY exercise is better than none and as a beginner when lifting nearly anything will work for a few months.
        Curls and lats raises aren't categorically bullshit, you are right. But it's bullshit in the context of how your workout is structured, or lack of thereof. Those exercises are "fluff", tier 3-4 exercises that come on top off the basic compound movements.

        You can definitively add muscle and get stronger while leaning out as a beginner. Especially if you are lifting (relatively) heavy in those compound movements for the first time in your life.
        If you are losing weight, you are by definition at a caloric deficit. If that is the goal, then keep going.

  4. 2 months ago
    Anonymous

    Thanks, and yeah, I want to add more exercises to the mix and that's what I'm currently looking for. I intentionally started slow to get back in a basic shape before going more intensely. On my first day, I could barely 3*12 pushups and I didn't even do dips/wall pushups and then I was done for the day. My first day was 20mins bike and 3*12 pushups kek. But I knew it would get better and I already see the progress. I'm just wondering what exercises I should add to get bigger, and I'd prefer anything that isn't benchpress, deadlifts and stuff like that. I generally prefer bodyweight stuff, or stuff I could do with a dumbbell/barbell

    • 2 months ago
      Anonymous

      >I'd prefer anything that isn't benchpress, deadlifts and stuff like that
      Why? They are the most effective method for adding raw strength and lean mass. Don't have to train to become a powerlifter, but an effective overall program will pretty much always contain these or a variation;
      Squat
      Bench press
      Overhead press
      Deadlift
      Pullups

      The planks are good, the dips are great, the pullups are fantastic. But otherwise these movements are the ones that allow you to steadily progressively overload in a simple manner through increased load and reps.

  5. 2 months ago
    Anonymous

    Focus on the big 4 with some accessories - personally I enjoy pull/chin ups, curls, some extra ab work, whatever. Do a bit of cardio at the end of your lifting and maybe on active rest days. I suggest full body 3x a week. Eat high protein (Like 200g per day) and whole foods in a smaller window. Occasionally fast for a day. Avoid degenerate behavior, people, habits, etc. Sleep well. Get sun and fresh air. Pray.

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