How do I go from top to bottom? Without paying for a gym.

How do I go from top to bottom? Without paying for a gym. I am looking for exercises I can do at home and in secret so that I can have normal arms too. It's really embarrassing

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  1. 2 weeks ago
    Garrote

    Try a dumbbell routine
    Train biceps and triceps.

  2. 2 weeks ago
    Anonymous

    Literally just eat more protein rich food

    • 2 weeks ago
      Anonymous

      This. I went from top to bottom, though I went overboard and got too fat. All you have to do, OP, is measure what you're eating now, do that for 2wks, get your TDEE and add 500 calories while staying on a high protein diet.

    • 2 weeks ago
      Anonymous

      EAT
      LIFT
      SLEEP
      REPEAT

      Food doesn't work on me. I want to exercise because eating till I feel sick and wanna vomit didn't fix my 10kg underweight body. Exercising is my last hope. Bonus points if it makes me healthier

      Try a dumbbell routine
      Train biceps and triceps.

      With one cheap adjustable dumbbell,

      overhead tricep extension
      concentration curl
      hammer curl
      overhead press
      lateral raise

      Look up vids on how to do them properly, should be as jacked as pic in a month.

      What weight would you recommend to a beginner? I don't have any tools around but I can probably craft something that weights the same till I buy something

      • 2 weeks ago
        Anonymous

        It depends on the exercise, that's why you want adjustable. The idea is you want to do lift about what you can do 10 reps of. If you can only do 5 it's too heavy and if you can do 30 it's too light. You could possibly get away with gallon jugs of water if you're weak--one or two in hand, pour some out if needed.

      • 2 weeks ago
        Anonymous

        >Food doesn't work on me
        apply for a nobel if you're violating the laws of physics
        otherwise eat more homosexual
        >I want to exercise because eating till I feel sick and wanna vomit didn't fix my 10kg underweight body
        okay, so add 100mL of olive oil through the day, it's 2 shotglasses and 900 calories. EZPZ. you're just a lazy homosexual.

        • 2 weeks ago
          Anonymous

          >you're just a lazy homosexual
          Possibly but I would rather work out than forcing random stuff down my throat

          • 2 weeks ago
            Anonymous

            >I would rather fail a new way than actually fix my problems
            weak willed homosexual

            [...]

            and never come back fricktard

          • 2 weeks ago
            Anonymous

            you’ve gotta do both bro. lift and eat, it’s not rocket surgery

            • 2 weeks ago
              Anonymous

              I think I'll naturally eat more as my body will need more food from exercising. I feel like starting from food will just make me hate the entire process. Is my thought process wrong?

              • 2 weeks ago
                Anonymous

                Completely

              • 2 weeks ago
                Anonymous

                don’t overthink it, just start moving some weight around and trying to eat some more. You’ll figure it out

              • 2 weeks ago
                Anonymous

                Aim for 4000kcal of healthy option food a day and when you fail, because you will fail because it's not wash for a skelly to consume that much food, make up the difference with full fat milk. It's a kind of modified GOMAD that I did when I was trying to break of of skelly mode. There were very noticeable differences within a month

              • 2 weeks ago
                Anonymous

                >with full fat milk
                I appreciate the tip but as I grew older I become slightly intolerant to lactose so I can't drink it in big quantity. Is there an alternative to it?

      • 2 weeks ago
        Anonymous

        > eating till I feel sick and wanna vomit didn't fix my 10kg underweight body
        Keep on going it, normalise it and train your body to not feel sick eating c3000 cal a day. Exercising will still require excess calories.

      • 2 weeks ago
        Anonymous

        back when i didn't have dumbells i used a bucket like this with the rotating handle, fill it with sand or whatever
        it feels more or less the same as dumbells

        • 2 weeks ago
          Anonymous

          I just found out about backpack dumbbells. I feel like they are more stealthy and can be undone whenever

  3. 2 weeks ago
    Anonymous

    With one cheap adjustable dumbbell,

    overhead tricep extension
    concentration curl
    hammer curl
    overhead press
    lateral raise

    Look up vids on how to do them properly, should be as jacked as pic in a month.

  4. 2 weeks ago
    Anonymous

    EAT
    LIFT
    SLEEP
    REPEAT

  5. 2 weeks ago
    Anonymous

    I just asked copilot and it devices this routine for me. What do you think? I don't know what proper form is but I'll look for the heaviest objects in my house I can lift while laying on the ground

  6. 2 weeks ago
    Anonymous

    Dips, pull ups and push-ups.

    Start at 5x1 and increase by one every week except for pull ups.

  7. 2 weeks ago
    Anonymous

    Why is this board so overrun with destitute skeletons? I feel like I've seen this thread four or five times already this week.

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