i have no prior gym/exercise experience. im 5'7 and weight 73 kg, 25 years old. i would love to get fit, right now i have belly fat and a very doughy body. i also have a 6 month stretch of being stable before moving into other things. in this 6 months id like to do my best to reach a good distance toward my goal. can anyone please help me with workouts, diets, gym routines etc. thank you
read the sticky, do SS, drink a lot of milk, all the detractors are paid shills, good luck
ok im new here im sorry didnt know
>Do 4 if you can commit to it, 3
yes i know body in pic is going to take a long time, but gotta start somewhere.
>Get a lot of sleep,
>Stop eating processed foods and suggary snacks
im going to struggle here, i use food as comfort a lot. also sleep very little, fucking hate getting up in the mornings for example
>im going to struggle here, i use food as comfort a lot. also sleep very little
best to give up now then tbqh it's not going to happen for you
no im not giving up , its time for a change
is it really?
>is it really?
Yes, if you want non-retarded advice on bodybuilding the best place is unironically Reddit.
>is it really?
50/50. You're not gonna find everything in one place. Reddit is a source, IST is a source, but so are a lot of other sites. If you're starting out, focus on hitting the gym with a training plan you can follow hit your macro's and get good sleep. There is a lot of extra info that is important, but not relevant to someone starting out.
Have you looked at the sticky lately?
Got me there. Have seen good advice in posts though.
Take the brown pill and shit your brains out.
Days per week in the gym. It takes a lot of energy to do more days, but you need the volume of exercise to get more result after a certain point. 3 should be the mininal, but 4 will give results faster and tire you out more.
>im going to struggle here, i use food as comfort a lot. also sleep very little, fucking hate getting up in the mornings for example
Have to fix that. Snacking on garbage in theory isn't the end if the world - hit your macros first and get a bit of that confort stuff latter. If you eant to be lean, you will have to reduce calorie intake at some point.
Sleep is important, if you work out a lot and don't sleep enough, you'll just end up sore without your body being able to grow more muscle as effectively. In theory working out would make you more tired and fall asleep faster.
3 days in a gym sounds doable, do i get an instructor? i have no idea how to even begin
yeah thats what im hoping for eventually being tired will correct my sleep cycle
im not creating a reddit account ever
If you're clueless, get an instructor. Better than trying to half ass it. Google any fullbody program if the trainer doesn't suggest one, it should include compound movements like bench, deadlift, squat. Don't ego lift, just focus on hitting 6-8 reps with a solid weight. You'll figure the details out with experience.
>im not creating a reddit account ever
You can browse reddit without making an account. Just prefix the side as such old.reddit.com .
>Just prefix the side as such old.reddit.com
You don't even need to do that, Reddit works fine without signing in, you just can't post.
Some of the subreddits don't allow viewing unless you're logged in from my experience.
Viewing from your phone it will be any subreddit as far as tested. On PC shouldn't be a problem.
>Viewing from your phone it will be any subreddit
Get a better browser.
"""Some of the subreddits"""
Yeah ok buddy you gotta make an account to look at the Pokémon porn
>read the sticky
Lmfao, the sticky is absolute dog shit
remember to ignore the sticky once you've read it and then do roids
Read the sticky.
Writing everything out for you ain't gonna happen, but here are some search terms.
Body in the OP takes more than 6 months.
How much time can you dedicate towards gym? Do 4 if you can commit to it, 3 if you cannot. Follow a fullbody workout for =<3 months, then switch to a a split, be it push pull legs, or uppet lower. You need around 1-4 sets per week per bodypart to get 64% of muscle growth. Getting 6 sets per bodypart per week would be better.
You need a lot of protein daily, aim for 1.2 g of protein * bodyweight in kg if you a simple answer. The actual formula is a bit more complicated, but it should be in the sticky. Take creatine as well, helps muscle growth and recovery.
Get a lot of sleep, cause weightlifting tires your body out and it needs the sleep to build muscle.
Add 1 or 2 light weekly runs of 20-30minutes to burn some extra calories while building muscle.
Stop eating processed foods and suggary snacks, they're just extra shit you can't afford.
I will leave this here for you to read. When you are just starting, you just need to follow some basic, but important guidelines
yeah thats how most things, the simplicity get ignored because it isnt fancy enough
yep completely clueless instructor is a must atleast initially for me, whats a good full body program you suggest ?
Lat pull down
Super basic, do each exercise for 3 sets of 6-8 reps with an appropriate weight. Limited amount of exercises because you need to hit everything in a single day. Bench, OHP, Squats, DL hit several muscle groups at the same time so they are more taxing, but also more rewarding.
dont even know what half of these even are, but thanks i appreciate the help. going to google a prepare a program in accordance with these exercise and talk with an instructor regarding this.
Take care. You can do it, as long as you persevere.
Steroids and a bodybuilding routine. But even then it probably won’t happen. But you absolutely 100% need steroids and multiple years to reach pic related
its already over sweetie, try to get rich instead