how to get?

i'm tired of being a fat frick and wasting my life. i want to be lean and happy in my body. i'm currently 5'6 and 203lbs. i don't know where to start. do i roon? do i lift? i don't want to become super buff but i don't want to be skinny-fat either. send help.

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  1. 1 month ago
    Anonymous

    Read the sticky homosexual

  2. 1 month ago
    Anonymous

    Fit homies be like
    Im 5 6 400 lbs
    How do i lose weight

    • 1 month ago
      Anonymous

      IST homies be like
      Im 5'5 I eat pizza and ice cream every day and chain smoke how do I get in shape without changing any of my habits or exercising I dont want to get too buff

      • 1 month ago
        Anonymous

        I eat ice cream every day. So far this month I've ran through 1kg/2lbs~. You can cram it into your diet no problem if you aren't a couch brotato. For cuts you can switch to low-cal/frogurt/etc. or bite the bullet and cut down portion sizes or have it on training days exclusively.

        Pizza you just need to degrease it.

        Replace cancer sticks with snuff or zyn if you're a homo. Maybe snus if you don't care about yellow teeth.

  3. 1 month ago
    Anonymous

    Read the sticky homosexual

    • 1 month ago
      Anonymous

      Why do cute girls get manupilated by their dumb cuck boyfriends into doing porn?

      • 1 month ago
        Anonymous

        prostitutes come in all shapes

        • 1 month ago
          Anonymous

          I keep reading porn star interviews and a lot of cute ones mentioned they had a boyfriend when they became a pornstar. Too much low value men getting into relationship with cute girls and pimping them out. Its fricked

          • 1 month ago
            Anonymous

            excuses and blames for their own shitty behaviour
            go out, there are plenty of cute girls who arent cumdumpsters and actually have descent goals for their lifes

      • 1 month ago
        Anonymous

        I keep reading porn star interviews and a lot of cute ones mentioned they had a boyfriend when they became a pornstar. Too much low value men getting into relationship with cute girls and pimping them out. Its fricked

        it's the israelites

  4. 1 month ago
    Anonymous

    >5’6
    >happy in your body
    We’re not miracle workers

  5. 1 month ago
    Anonymous

    I was 5'5" and 230 pounds at 19 years old. all I did to start losing weight was start counting calories (I used 1500) and start walking every day. Once you get the ball rolling, you'll figure out what you want to do next. Start simple, and you'll make it.

  6. 1 month ago
    Anonymous

    I feel like having a rowing machine in your house would fix you.

  7. 1 month ago
    Anonymous

    >do i lift?

    Yes.

    >i don't want to become super buff...

    Impossible unless on PEDs for years.

    https://stronglifts.com/5x5/

  8. 1 month ago
    Anonymous

    visit /fat/ follow the stuff in op like calculating tdee get a tape measure and scale so you can calculate your body fat percentage. throw any junk food into the garbage. stop drinking soda. treat sugar like it's alcohol and your a recovering addict. obviously with food you can't avoid sugar completely but you should avoid food with added sugar.

    no one really mentions this but sodium also affects your weight. every 400mg of salt causes your body to retain a 4 cups or 1lb of water. so if your diet is 4000mg salt your carrying around an extra 10lbs of weight.

    super processed foods (think canned goods and tv dinners) are full of sodium, dont have much/ any fibre, and the protein in them is heavily cut with onions proteins which act like estrogen in your body (phytoestrogen). not to mention the plastic containers you cook the meals in which probably leech plastics into your food when you heat it up.

    • 1 month ago
      Anonymous

      not onions, basedbeans protein

      • 1 month ago
        Anonymous

        I'm typing words and they are being replaced just google Glycine max phytoestrogen and polyethylene estrogen. High estrogen levels can cause health problems such as gynecomastia, erectile dysfunction, or infertility.

        • 1 month ago
          Anonymous

          If I take estrogen as a guy, will I eventually be able to have kids?

          • 1 month ago
            Anonymous

            yes trust the science

      • 1 month ago
        Anonymous

        I'm typing words and they are being replaced just google Glycine max phytoestrogen and polyethylene estrogen. High estrogen levels can cause health problems such as gynecomastia, erectile dysfunction, or infertility.

    • 1 month ago
      Anonymous

      not onions, basedbeans protein

      I'm typing words and they are being replaced just google Glycine max phytoestrogen and polyethylene estrogen. High estrogen levels can cause health problems such as gynecomastia, erectile dysfunction, or infertility.

      newbie

  9. 1 month ago
    Anonymous

    >how to get IST?
    If skinny and weak:
    >Weeks 1-8
    Eat maintenance calories
    Lift two days a week, do whatever the ruck you want but try to make it whole body. 3-4 exercises each lift day. Example:
    MON: Curls 4x10 bench 4x10 lat pulldown 4x10 leg exercise 4x10
    Thursday: Lu raises 4x10 DB row 4x10 Tricep pulldown 4x10 squats 4x10
    >Week 9
    Rest don’t do shit
    >Next 4 months
    Starting strength or strong lifts with a slight calorie surplus. Eat 250 cals-500 cals over maintenance. Do not do this program past 4 months. Consider whether you should run a mini cut or not after this. If you’re over 15% body fat, cut for a couple months or until around 10%-12%.
    >next
    Find a better routine which mainly targets hypertrophy, but preferably has some strength training involved. Grey skull for example. Or just do a PPL. Consider the need to run a short cut before you do this, see last section. If at 10%-12%, slight surplus again. Never go above 15%-18% body fat.

    IF FAT
    >Do this
    If over 20% bodyfat: don’t worry about lifting. Walk and deficit. Start with maintenance and drop by 100 calories a week until at 700 cal deficit. Walk and add 10 minutes a week. Walk every day. Increase time walked until you’re doing an hour. Do an hour in the morning and at night. Do every other day or every two days at first if you have weak soft feet that hurt. Increase speed only after you’re doing an hour and doing it daily.
    Every 3 months reassess and consider lowering calories.
    ONCE AT ABOUT 20% BODY FAT start lifting do what I suggested above starting at week 1 for skinny homosexuals but skip the starting strength part. When at 15% take a few months to find your maintenance calories, keep lifting, keep walking, run/jog 1-2 days a week. After 6 months reassess decide whether you should drop cals slightly or stay at maintenance or what.
    Do not worry about strength until you’re lean enough to consider running a small surplus. You’ll increase weight as you can for now.

  10. 1 month ago
    Anonymous

    >don't want to become super buff
    homosexual

  11. 1 month ago
    Anonymous

    >i'm tired of being a fat frick
    Good news, you will have noticeably large calves if you get fit. If you don't youre probably gonna be stuffing yourself with a supersized meal to care

  12. 1 month ago
    Anonymous

    >i don't want to become super buff but i don't want to be skinny-fat either
    I dont think you will have to worry about either of these happening

  13. 1 month ago
    Anonymous

    >I don't want to become super buff

    Yeah don't worry buddy, it'll take you 5 years to achieve 'super buff', you'll quit on your 3rd day

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