I want to look like picreal

I haven't done anything besides play video games on my computer for the past 5 years. I can't even do a single pushup, I'm not even fat, I'm malnourished.
How can I build up strength just to do normal exercises so I can follow some sort of plan? I try looking around online, but there's no guides for being this horribly weak.

No, I'm not a chud or on hormones or anything like that if it matters. And yes I read the pins, the link for the couch potato to 5k was dead.

  1. 2 months ago
    Anonymous

    I'm a chud btw 😉

    • 2 months ago
      Anonymous

      No I'm not. Stop pretending to be me. Is it really that difficult to get an answer to my fitness question on this sub dedicated to fitness?

      • 2 months ago
        Anonymous

        Thank you for pretending to be me, I don't know why you did it, but thank you anon

      • 2 months ago
        Anonymous

        >sub
        go back summerchild

        • 2 months ago
          Anonymous

          > from friends to a relationship
          Bitch, you watch too many romcoms.
          Get your chickenhead on, or stfu.

      • 2 months ago
        Anonymous

        Yes it is. Check out /fraud/. People only answer what they feel like. I don't need to tell you why your thread has gotten even a fraction of the replies it has because you already know the answer. If it wasn't for that this thread would've been dead 3 posts max and at least two of those posts would've been telling you to kys

      • 2 months ago
        Anonymous

        Sweetie, are you familiar with Anavar?

      • 2 months ago
        Anonymous

        >sub
        >dedicated to fitness
        This is excellent bait.

      • 2 months ago
        Anonymous

        >sub
        Kek, this is my favourite subIST

      • 2 months ago
        Anonymous

        First time?

      • 2 months ago
        Anonymous

        This isn't a thread dedicated to fitness. It is dedicated to who is blasting PEDs, tits, femboys, calling people DYEL, and hating fat people. BTW post tits or gtfo.

      • 2 months ago
        Is roller skating based?

        You will never be a real woman!

    • 2 months ago
      Anonymous

      Get's me every time

    • 2 months ago
      Anonymous

      LMAO I posted this last night before bed for a quick kek, and now look at all your replies OP. Goes to show people would rather help a chud get fit than an actual woman.

  2. 2 months ago
    Anonymous

    For one eat a lot more protein, most women eat like complete shit I notice, even compared to the average dude
    Then just do some basic exercises with a light dumbbell. I'll list some you'll be able to do easily
    >Bicep curl
    >Back Fly
    >Lateral raises
    >Upright row
    >Split Squats
    >Air Squats
    >Overhead Press
    Do as many reps as you can, then rest for a couple minutes and do it again (3 or 4 sets whatever)
    If you want to do pushups there are a lot of ways to make it easier so you build up strength to do a real one. Incline pushups for example, where you push against something elevated

    • 2 months ago
      Anonymous

      Thank you very much for the advice, just what I was looking for
      Are there any tricks for getting a lot of protein? or do I really have to cook like a whole ass chicken for each meal?

      Become my gf and i will transform you into that

      Sorry anon, I don't believe in sex before marriage and considering this is IST, I assume that's a deal breaker for you, what a shame

      • 2 months ago
        Anonymous

        >I don't believe in sex before marriage
        She didn't believe this before she was 30, ugly, infertile and desperate to not die alone as a cool wine aunt

        • 2 months ago
          Anonymous

          19 year old virgin buddy, I would be fine if I died a virgin as long as I don't die alone

          >Are there any tricks for getting a lot of protein
          Whey is basically the trick if you're struggling, makes it easy to hit daily protein target.
          But since you're a complete noob I'd say just eat a couple eggs, drink some milk, and eat decent amount of meat everyday and you'll be getting the protein you need. No need to go crazy on chicken and rice like you're so bodybuilder.
          There's also beans, lentils, potatoes, etc. If you can be arsed to cook these
          > I don't believe in sex before marriage and considering this is IST, I assume that's a deal breaker for you
          And you assumed wrong, so many lonely anons would marry you

          Thank you for the nutrition advice
          Are proteins from nuts and beans truly enough?
          >so many lonely anons would marry you
          Yes but I like my love to be from friends to a relationship, not to be courted in /fit, so its ok

          • 2 months ago
            Anonymous

            >Are proteins from nuts and beans truly enough?
            Don't know honestly, I've always eaten eggs/meat/milk for my main source of protein. I eat some beans/rice too but that's mainly filler so I eat enough food

            • 2 months ago
              Anonymous

              It's alright, I appreciate the help nonetheless

              I'm going to assume you know nothing:
              Weigh yourself naked after a shit and piss
              This is your actual body weight
              You need to eat about 1 gram of protein per pound of body weight daily to build muscle
              Check the protein content of the food you eat if you can put in this much effort
              The most important part is eating, for some people like myself, this was the hardest part
              You need to eat between meals
              I highly recommend protein bars, carry them with you everywhere so you can always have one between meals
              I also sometimes just take a big spoonful of peanut butter when I walk through the kitchen
              Instead of this "meal replacement" like the "slim fast" brand, save your money and buy the bulk whey containers
              Avoid processed meat but you can still eat it
              If you are broke you can make poor man's tuna rolls, tuna salad sandwiches, tuna and rice
              Canned seafood like clams and oysters go good with ramen
              Eggs with ramen is good too
              Or just eggs
              I sometimes have 6-8 eggs for breakfast with bacon and a glass of milk, this would be to much for you
              If you are actually keeping track of what you eat and the nutrition value and exercising you are guaranteed success

              Thank you very much anon, I appreciate it, I never thought about using canned seafood with ramen as obvious as good idea it sounds
              >protein bars
              You recommend any proteins bars in particular that don't crumble into a thousand pieces?
              >processed meat
              You mean like grocery deli meat? That one would use for sandwiches?
              >I sometimes have 6-8 eggs for breakfast
              HOW THE FUCK DO YOU EAT IT ALL? I feel full after like two eggs

              You do the same thing as a guy does if you want to get fit, there's no difference in the general course of action so any strength routine will work for you. If you are so weak that you cannot perform exercises properly even without additional weight, you can do assisted or negative versions of exercises (look them up) which makes them easier to start with.
              Eat more food, eat more protein.

              Thank you for the search word anon

              Imagine getting married and then having sex and his dick is just 1 inch erect or he has erectile dysfunction and cums after two pumps

              If I married him that meant I love him, so it wouldn't matter how bad he was at sex as long as I was capable of making him happy. I don't really care too much about that stuff

              > from friends to a relationship
              Bitch, you watch too many romcoms.
              Get your chickenhead on, or stfu.

              You replied to the wrong guy, silly
              I couldn't imagine going out with a guy if I hadn't been friends with him for a long time before. It's not because I read too many romcoms, I'm just incapable of feeling attraction and wanting to date someone I haven't gotten to know already

              >woman thread is so bad that I cant even distinguish if its bait or not
              Just watch youtube videos, we cant teach you years worth of fitness in a single thread, you have to do the research yourself

              Im not asking for years of fitness, Im asking for how to go from 0 to at least capable of doing a pushup and normal exercises. I only asked because I couldnt find it online or links that work in the pins
              But I already got all the answers I need I think

              • 2 months ago
                Anonymous

                In regards to protein from different sources, what we call protein is an aggregate term for a variety of different amino acids, generally you need a balance of all of them in order to properly build muscle (and function). Meats tend to have a well rounded profile of all of the amino acids (23 different ones IIRC) needed to build muscle because that is what it is. When you get to plant sources you can run into bottlenecks for certain proteins and it becomes more difficult to actually get the full profile.

                The youtube channel what I've learned has good video essays on a variety of topics, including on protein sources. but easy method is ensure you eat a little bit more meat than you think you need at first, probably a little more than you are hungry for.

              • 2 months ago
                Anonymous

                Thank you anon, I had no idea proteins could be different

                Post hand with timestamp

                Dont jerk off to it, ok?

                >it wouldn't matter how bad he was at sex
                >I don't really care too much about that stuff
                it will 100% annoy you at some point if you dont get your needs satisfied

                before you buy a car you test drive, everything else is insanity

                I mean, I haven't had sex for 19 years so far. I dont think I have any needs that need satisfying, I'm perfectly satiated the way things are

              • 2 months ago
                Anonymous

                Double the amount of vegan proteins needed to match a goal if any are used.

                Looks like almost any woman could get into this sort of shape except for the fores since those are genetic. Like literally just swimming a lot and ab work such as flutter kicks, sit ups and planks, maybe some back bridges to get those shoulders worked.

              • 2 months ago
                Anonymous

                I'm gonna jerk off so hard to your hand, and you can't stop me. In fact, I'll even use it as a test boost from now on before I lift. But besides that, I'd also offer the idea of possibly playing some sports also. I used to be similarly malnourished, but I started playing sports regularly with some more athletic friends of mine, and literally in just a couple months I felt I had such better body coordination, I felt much stronger and healthier.

              • 2 months ago
                Anonymous

                How will I know if you're a real woman and not just a gay twink. Post your body and hide the face.

              • 2 months ago
                Anonymous
              • 2 months ago
                Anonymous

                When was the last time you consumed food?

              • 2 months ago
                Anonymous

                16 hours ago

              • 2 months ago
                Anonymous
              • 2 months ago
                Anonymous

                M E L B O U R N E

              • 2 months ago
                Anonymous

                You have a big potential, it's much easier to build up from skelly mode and stay semi-lean than if you were a 200lb creatura. Eat but don't eat TOO much, so you don't get fat. Use an online TDEE calculator to get an estimate of how much you gotta eat. Then DO count your macros and calories, eat a fair amount of protein and exercise, starting even with bodyweight or bands. Switch to gym or some dumbbells as soon as you can as weight training will be more effective when you eventually can do it. You will arrive at your goal pic in like ~1 year, I'd say - if you train well and are diligent. Maybe just not this low bodyfat because OP's pic has it quite low, but you still should keep a fairly low bodyfat. In the future you might want to do a cut. Good luck.

              • 2 months ago
                Anonymous

                Anon..You see that the post you replied to has the file name screenshot, the post is low res like its been passed around a lot, the camera in the photo being from 2010 or so, and the fact that its edited to be side by side?
                And perhaps maybe if you reverse search the image, you can find it online?
                Maybe, just maybe, and I'm going out on a limb here, that the image MIGHT not be real
                dummy

              • 2 months ago
                Anonymous

                >over 50 posts ITT just to simp for this

              • 2 months ago
                Anonymous

                she literally said it wasn't her and nobody was simping? have a nice day

              • 2 months ago
                Anonymous

                thank you, mr. skeltal

              • 2 months ago
                Anonymous

                Ayy

              • 2 months ago
                Anonymous

                Jesus christ, you are malnourished.

              • 2 months ago
                Anonymous

                that's a man

              • 2 months ago
                Anonymous

                Apparently raw milk increases booby size. Have not tested this yet but will be soon.

              • 2 months ago
                Anonymous

                she's not real...
                https://www.cosmopolitan.com/health-fitness/news/a30060/woman-posts-weight-loss-photos-to-show-what-too-skinny-looks-like/
                ^3rd photo

              • 2 months ago
                Anonymous

                le epic trolled agane...

              • 2 months ago
                Anonymous

                >tattoo

              • 2 months ago
                Anonymous

                get off my board you infertile skank

              • 2 months ago
                Anonymous

                >Posts hand and body
                You are now officially a dirty skank
                No husband would ever want a wife with whore pictures on the internet
                -3/10

              • 2 months ago
                Anonymous

                Ignore Pakis like this.

              • 2 months ago
                Anonymous

                Pakis like that are right, I wouldnt want a bf who posted a picture of himself online in his underwear

                >How can I build up strength just to do normal exercises so I can follow some sort of plan?
                What you do is that you follow a plan but you adjust the plan to fit your current fitness levels. It dosn't matter if you can do 1 push up or 5 push ups or 10 push ups with 50kg on your back, the principle of training are the same. You find where your training level is at, and then you start training with something that is tailored towards you.

                In your case you can't do a single push up so you would start with a easier variation of a push up like a push up against the wall, or a push ups on your knees. These are still a push up but they are easier variation of a push up. Some people that start training bench start with 40-60kg, some people have to start with 10-20kg.

                So to sum it up, you follow a beginner plan but you adjust it to suit your current levels of training. If you start with 5 push ups against a wall or 5 push ups on the floor it does not matter because the process of training is the same. You do something like 3 sets of push ups. That's it. And you improve from there.

                So to help you more on the way, what kind of training can you do now? What are you willing to do? Can you go to the gym?

                Thank you, I didn't think following a process was that important, regardless of how intense the training was
                >what kind of training can you do now? What are you willing to do?
                never done exercise since PE in middle school, so I've never done any training, I wouldn't know
                >Can you go to the gym?
                Considering how weak I am at this moment, I wouldn't want to go. I fear people might laugh if I went to the bench press and could only lift the metal pole, with no weights

                [...]
                Just do one of those bodyweight workout pics that starts with wall push ups

                I'm not sure what youre talking about, could you post an example?

                [...]
                >Then what would one need to know to help me? I thought the advice given seemed great considering I eat like shit, and good starting exercises

                typically a doctor will have bloodwork done assuming you're this malnourished followed by an appointment with a dietician possibly a endocrinologist....there's like a million different things that can be off and or deficient etc..if you're to make any progress you'd have to get that in check first..

                I'll look into it, thank you. I had that done before and all I've got told was that I'm borderline anemic, but it's been a while.

              • 2 months ago
                Anonymous

                >could you post an example
                In a bit mate, I'm having coffee with my auntie.

              • 2 months ago
                Anonymous

                >I'll look into it, thank you. I had that done before and all I've got told was that I'm borderline anemic, but it's been a while.

                beyond that assuming everything is fine and or being fixed you'd have to figure what your optimal protein intake needs to be using a online calculator( varied depending on height, weight, gender etc)...eating enough calories which also depends on your age, gender etc etc and most important of all doing some sort of resistance training...when you do eat protein make sure its a complete protein source with all 9 EAA

              • 2 months ago
                Anonymous

                >it wouldn't matter how bad he was at sex
                >I don't really care too much about that stuff
                it will 100% annoy you at some point if you dont get your needs satisfied

                before you buy a car you test drive, everything else is insanity

              • 2 months ago
                Anonymous

                > 0 to a Push Up.

                Easy, elbow plank to full plank and back repeat same amount on both sides until you manage to build enough strength to push yourself off the floor with both hands. Probably takes about 1 month to two months for a malnourished novice that's all skin and bones.

          • 2 months ago
            Anonymous

            >virgin girl at 19 and doesn't believe in sex before marriage

            are you muslim?
            if not, this has to be a larp. I don't think it's possible for western women to escape the degenerate brainwashing

      • 2 months ago
        Anonymous

        >Are there any tricks for getting a lot of protein
        Whey is basically the trick if you're struggling, makes it easy to hit daily protein target.
        But since you're a complete noob I'd say just eat a couple eggs, drink some milk, and eat decent amount of meat everyday and you'll be getting the protein you need. No need to go crazy on chicken and rice like you're so bodybuilder.
        There's also beans, lentils, potatoes, etc. If you can be arsed to cook these
        > I don't believe in sex before marriage and considering this is IST, I assume that's a deal breaker for you
        And you assumed wrong, so many lonely anons would marry you

      • 2 months ago
        Anonymous

        I'm going to assume you know nothing:
        Weigh yourself naked after a shit and piss
        This is your actual body weight
        You need to eat about 1 gram of protein per pound of body weight daily to build muscle
        Check the protein content of the food you eat if you can put in this much effort
        The most important part is eating, for some people like myself, this was the hardest part
        You need to eat between meals
        I highly recommend protein bars, carry them with you everywhere so you can always have one between meals
        I also sometimes just take a big spoonful of peanut butter when I walk through the kitchen
        Instead of this "meal replacement" like the "slim fast" brand, save your money and buy the bulk whey containers
        Avoid processed meat but you can still eat it
        If you are broke you can make poor man's tuna rolls, tuna salad sandwiches, tuna and rice
        Canned seafood like clams and oysters go good with ramen
        Eggs with ramen is good too
        Or just eggs
        I sometimes have 6-8 eggs for breakfast with bacon and a glass of milk, this would be to much for you
        If you are actually keeping track of what you eat and the nutrition value and exercising you are guaranteed success

        • 2 months ago
          Anonymous

          take cico and cardio seriously
          be young titless varbie, fine - get set of abds and ...l ol
          the text - go for a walk twice as far as u're comfy about first day, but second day do exactly the same
          3rd u're allowed to choose distance and direction - no, there is no rule against running in circles so to speak, u can count laps eventually
          i expect u to be better at day 8, after a week - ok? can u do it honey? can u do it for me?

          dude, get fucked, jump a fucking bridge if not bot do a flip

          >You need to eat between meals
          sure, if ya can't stick 700kcal in a meal? if u're that fucked in gut department - sorry
          no sorry - it's a bot

          • 2 months ago
            OPee

            I cant tell if this is a jest or a schizo trying to post helpful advice; nonetheless thank you for the effort

            [...]
            If you want to learn to defend yourself, you need to practice defending yourself, AKA martial arts. Again, lifting has nothing to do with how much you can defend yourself. For a thin woman who has never done martial arts before, I would recommend BJJ. You can find a good BJJ school real easily via reviews and such. Then you just walk into the school and see if you get friendly wholesome vibes or whatever you're looking for, and you're set.

            Maybe I'll look into it once I hammer down an exercise routine and a proper diet first, thank you for the recommending a place

            [...]
            >sunflower seeds, pumpkin seeds, and pistachios
            Yes I would avoid those and replace them with fruit or dairy (assuming you're eating them as snacks).

            sob;; if only they were good to eat..

            Apparently raw milk increases booby size. Have not tested this yet but will be soon.

            reverse search that image on google numbnuts, its not me. Test it on yourself first, let me know how it goes

            >I haven't done anything besides play video games on my computer for the past 5 years.
            What kind of video games? Your answer determines whether I try to help or call you a faget.

            Many, too many to list, but most recent? tf2

            Just to follow up, theres 2 girls on only fans that i follow. I give them each $100 per month. This is because they have very hot bodies but also train BJJ or MMA. They send vids of their training. They are hot and beat up other girls, and so i tribute them

            8/10 and above that are athletic and hot

            Thats disgusting, go work on yourself, stop being a degenerate, and get a gf instead of jerking it to girls who will never love you.

      • 2 months ago
        Anonymous

        Imagine getting married and then having sex and his dick is just 1 inch erect or he has erectile dysfunction and cums after two pumps

      • 2 months ago
        Anonymous

        Greek yogurt is high in protein, but can be kinda pricey. Canned tuna or sardines. If you're in a pinch, peanut butter can help out with proteins but it's also high in fat so don't go eating the whole jar.

      • 2 months ago
        Anonymous

        Femanon here. Pick up yoga to get a toned body without having to worry about leg day. Lifting weights takes a lot of knowledge to get right. You have to get all the muscle groups so you don't look weird and you have to learn how to lift the right way. My sister loves weight lifting, but you have to go to a gym and get a trainer to do it right so be prepared for what you are getting into.

        >Are there any tricks for getting a lot of protein?

        Low calorie, s o y free (s o y causes a heavy flow unpredictable periods), low sugar protein bars like keto protein bars or egg or whey based protein powder.

        I recommend whole egg because egg is a super food full of b vitamins and a study found a whole egg boosts weight lifting endurance and muscle growth. Egg whites cause no extra muscle gain but instead just boosted endurance.

        You should also boost iron and iodine intake since most women are low in iron and iron boosts female IQ by 10 points. Iodine because the majority of people in the west are deficient in iodine.

        Ashwagandha extract will help boost endurance and strength by 25%.

        • 2 months ago
          Anonymous

          >More shit advice
          There must be an endless well nearby

        • 2 months ago
          Anonymous

          >Pick up yoga to get a toned body without having to worry about leg day.
          >Lifting weights takes a lot of knowledge to get right.

          • 2 months ago
            Anonymous

            T. Dumb fuck with bad form who's going to be seen in a gym horror video some day.

            https://www.independent.co.uk/life-style/health-and-families/lift-weight-technique-how-to-safely-effective-gym-work-out-a8003301.html

            • 2 months ago
              Anonymous

              >the independent

            • 2 months ago
              Anonymous

              jokes on you, I'm a curlbro

        • 2 months ago
          Anonymous

          >Femanon here. Pick up yoga to get a toned body
          i didn't read the rest but this is a good start for any female who has never lifted any weights. start with bodyweight exercised and yoga. if you jump into weights with no experience or bad posture you will be kill

          For one eat a lot more protein, most women eat like complete shit I notice, even compared to the average dude
          Then just do some basic exercises with a light dumbbell. I'll list some you'll be able to do easily
          >Bicep curl
          >Back Fly
          >Lateral raises
          >Upright row
          >Split Squats
          >Air Squats
          >Overhead Press
          Do as many reps as you can, then rest for a couple minutes and do it again (3 or 4 sets whatever)
          If you want to do pushups there are a lot of ways to make it easier so you build up strength to do a real one. Incline pushups for example, where you push against something elevated

          this is great advice too

          https://i.imgur.com/WOtGCYC.png

          I haven't done anything besides play video games on my computer for the past 5 years. I can't even do a single pushup, I'm not even fat, I'm malnourished.
          How can I build up strength just to do normal exercises so I can follow some sort of plan? I try looking around online, but there's no guides for being this horribly weak.

          No, I'm not a chud or on hormones or anything like that if it matters. And yes I read the pins, the link for the couch potato to 5k was dead.

          track your intake/macros with a simple app such as myfitnesspal. it will help guide you what to eat to reach your protein goals.i really like to eat yogurt (skyr) chicken breasts and thighs, tofu, eggs, beans, with lots of salad vegetables to bulk up every meal. oh and ground turkey of course.

          • 2 months ago
            Anonymous

            oh my fucking hnnng

          • 2 months ago
            Anonymous

            Would breed and force to drink a gallon of milk a day, squats and oats daily.

      • 2 months ago
        Anonymous

        >Sorry anon, I don't believe in sex before marriage and considering this is IST, I assume that's a deal breaker for you, what a shame

        I wish we could be friends. Conservative women are so fucking rare. Also most of IST wants a tomboy gf who is a virgin so not realizing you are a golden unicorn to the men here is hilarious.

      • 2 months ago
        Anonymous

        >Are there any tricks for getting a lot of protein? or do I really have to cook like a whole ass chicken for each meal?
        Whey protein powder. Dairy (protein powder goes with milk). Eggs. Cook chicken. Or beef, pork, fish, if it lived and breathed it's probably good for protein and learning to cook is good for a woman's soul.

  3. 2 months ago
    Anonymous

    Become my gf and i will transform you into that

  4. 2 months ago
    Anonymous

    You do the same thing as a guy does if you want to get fit, there's no difference in the general course of action so any strength routine will work for you. If you are so weak that you cannot perform exercises properly even without additional weight, you can do assisted or negative versions of exercises (look them up) which makes them easier to start with.
    Eat more food, eat more protein.

  5. 2 months ago
    Anonymous

    >woman thread is so bad that I cant even distinguish if its bait or not
    Just watch youtube videos, we cant teach you years worth of fitness in a single thread, you have to do the research yourself

  6. 2 months ago
    Anonymous

    Post hand with timestamp

  7. 2 months ago
    Anonymous

    are you a guy or girl? if guy why the desire to look like a female?

  8. 2 months ago
    Anonymous

    The problem is without knowing you and your specific situation and life it is impossible to give you a answer that solve your issue. The advice you do get here will not change based on what you've posted and will yield nothing for you.

  9. 2 months ago
    Anonymous

    >How can I build up strength just to do normal exercises so I can follow some sort of plan?
    What you do is that you follow a plan but you adjust the plan to fit your current fitness levels. It dosn't matter if you can do 1 push up or 5 push ups or 10 push ups with 50kg on your back, the principle of training are the same. You find where your training level is at, and then you start training with something that is tailored towards you.

    In your case you can't do a single push up so you would start with a easier variation of a push up like a push up against the wall, or a push ups on your knees. These are still a push up but they are easier variation of a push up. Some people that start training bench start with 40-60kg, some people have to start with 10-20kg.

    So to sum it up, you follow a beginner plan but you adjust it to suit your current levels of training. If you start with 5 push ups against a wall or 5 push ups on the floor it does not matter because the process of training is the same. You do something like 3 sets of push ups. That's it. And you improve from there.

    So to help you more on the way, what kind of training can you do now? What are you willing to do? Can you go to the gym?

    • 2 months ago
      Anonymous

      pt here

      The entire venture is literally consistently. This is called progressive overload. Perform this while eating you'll get results. Yes you can also do this to eat more, as in each day just eat a little more than you did last time.

      Excercise for men & women is virtually identical in every way, except with aesthetics you want to change from an upper body focus to a lower body focus. Any time you see the words "Lat raise" replace it with hip thrust or good girl bad girl machine or something like that.

      If you insist on calisthenics (excercising at home using your body), do

      Sign up to a gym asap.
      Start with the "starting strength" for 3 months
      Afterwards do Jeff Nippard's Foundations hypertrophy program until you have completed the full body & upper lower parts of the program. Record your numbers while doing this.

      After this, you can choose to do whatever you want & will likely know enough to know what that is.
      In all cases, you need to be CONSISTENT above all else, use good form & get plenty of good food & good rest. Literally just eat more & add fish. When going for strength, explosiveness is key, when going for size, time under tension is key, when going for weight calories in vs calories out is key, when going for cardio 70-80% heartrate is key.

      Girl in photo is simply using lighting while being low bf %. It's easy enough to achieve. Do not look at photos of other women, just compare yourself to yourself yesterday until you're mirin' in the mirror constantly.
      Gl soldier

      • 2 months ago
        Anonymous

        >Any time you see the words "Lat raise" replace it with hip thrust or good girl bad girl machine or something like that.
        Fucking have a nice day gay
        PT's like you are the reason no girl has a delicious back despite going gym 4 times a week

      • 2 months ago
        Anonymous

        I find that women do better with consistent exercise when they pay for programs, so this is good advice. To sum up the great advice ITT for OP, I would say it's this:

        >eat much more meat and eggs, sometimes eat organs
        >eat much more fruit and honey
        >pay for an exercise program that's popular and follow it
        >swimming is excellent
        >track what you eat

  10. 2 months ago
    Anonymous

    [...]

    Just do one of those bodyweight workout pics that starts with wall push ups

  11. 2 months ago
    Anonymous

    [...]

    >Then what would one need to know to help me? I thought the advice given seemed great considering I eat like shit, and good starting exercises

    typically a doctor will have bloodwork done assuming you're this malnourished followed by an appointment with a dietician possibly a endocrinologist....there's like a million different things that can be off and or deficient etc..if you're to make any progress you'd have to get that in check first..

  12. 2 months ago
    Anonymous

    [...]

    if a gym member ship is in the budget get one, wear baggy shit all the time and a mask if you're afraid. covid made it acceptable don't worry

    watch youtube videos on FORM, nobody gives a shit you're lifting only the bar if your FORM is IMMACULATE

    EAT, eat a BUNCH. hopefully a lot of protein but whatever u can fit in your gullet, when u get advanced download myfitnesspal and get yourself a food scale

    for workouts:
    LEGS: hip thrusts and squats are a must for legs add in a hamstring workout and like an accessory or two and there's ur leg day

    abs: you only really need two workouts here. for lower abs a reverse crunch. for upper a weighted cable crunch

    upperbody: compounds and machines are ur friend cuz women don't really need to focus too hard on upper body, so: bench press, machine overhead press, machine lateral raises, then some kind of horizontal and vertical row

    • 2 months ago
      Anonymous

      I live in the south, I'd look like a fool if I wore a mask since theres no need to anymore. but the baggy clothes is a good idea
      Thank you very much, I'll try those workouts once I build up some basic normal strength

      >I'll look into it, thank you. I had that done before and all I've got told was that I'm borderline anemic, but it's been a while.

      beyond that assuming everything is fine and or being fixed you'd have to figure what your optimal protein intake needs to be using a online calculator( varied depending on height, weight, gender etc)...eating enough calories which also depends on your age, gender etc etc and most important of all doing some sort of resistance training...when you do eat protein make sure its a complete protein source with all 9 EAA

      Usually I get 700-1,000 calories a day, so I know thats one of the things I need to fix. Thank you, I'll keep that in mind

      Thank you very much, I hope your time with your auntie was pleasant

      >I want to look like picreal
      Pathetic
      Get some fucking standards m8

      I'll consider it if I can achieve my picture first

      I'm going to sleep, thank you all for the help and advice, it was very nice and helpful.

  13. 2 months ago
    Anonymous

    >I want to look like picreal
    Pathetic
    Get some fucking standards m8

  14. 2 months ago
    Anonymous

    find a dumbbell program and do it, eat 2g of protein per kg of your goal weight. i started with 5kg dumbbells for compound lifts, focus on form and technique, you will progress from there. for beginners it's a pretty linear process, you get noob gains, and it's not that difficult.

  15. 2 months ago
    Anonymous

    >ctrl+F "log book" and "logbook"
    >no results
    Logging your workouts is the most important thing for a beginner to understand. You aren't going to fucking remember what you did last week, especially not after you have been exercising for months and years. As a beginner you would want to repeat the sets you did last week for each exercise, with the goal of surpassing last week: either by doing more reps or by increasing the weight slightly (and then doing any number of reps).

    The number of sets per week that you perform (per exercise or per muscle group) is one of the hardest things to wrap your mind around, because it often dictates whether you continue to make progress, stall, or regress and there isn't a formula or reliable way to know beforehand what the correct number of sets is. You basically use your past history as a guide, and you get a sense of how many sets each muscle needs to make progress.

  16. 2 months ago
    Anonymous

    [...]

    Also to start with for leg & back strength I recommend wall sit holds with deep nasal in and out breaths for as long as possible within say 1-5 minute frame at least two times a day, find a comfy but a little bit tense position and place your palms on your thighs, drive with your legs towards the wall gently so that you stay up, the head, shoulders, lower back and butt should be touching the wall.

    It will develop inner strength that can't be developed other way at the start through focus and isometric strength.

  17. 2 months ago
    Anonymous

    Would rape 100%

  18. 2 months ago
    Anonymous

    >but there's no guides for being this horribly weak
    Yes there are, search up any calisthenics progression list. They don't start at pushups, they'll more likely start at wall pushups for people like you. Then you work your way up. Also fix your diet, more protein.

  19. 2 months ago
    Anonymous

    Another thread with no timestamp and no tits/ass/hips/feet. IST what is wrong with you?

    • 2 months ago
      Anonymous

      If I wanted to see a fat pair of tits I'd just visit ya mum again

      • 2 months ago
        Anonymous

        She really misses you, you know?

        • 2 months ago
          Anonymous

          Record her crying for me.

  20. 2 months ago
    Anonymous

    https://www.hybridcalisthenics.com/routine
    It really lays out a plan and how to advance from one version of an exercise to another.

  21. 2 months ago
    Anonymous

    Tits w time stamp or gtfo

  22. 2 months ago
    Anonymous

    Just lift. That simple. The difference between your OP and your picture is that the woman has muscle, you don't. Your BF% is very similar to hers and your frames match. You can look like her without issue.

    Just go lift. What lifts you do won't matter, as long as you don't skip muscle groups. Notice she has very nice lats, shoulders, and everywhere, really. Do upper work. As simple as that.

  23. 2 months ago
    Anonymous

    >malnourished
    Eat liver and meat and butter and honey. I could explain why these are the best foods to eat and why you should be eating them, or I can just declare that I'm sure you haven't been eating these your whole life and, therefore, you've been eating the wrong foods your whole life and, therefore, these are the right foods you should be eating... but also I'd be happy to explain why.

    As for lifting? Just do squats, lunges, romanian deadlifts, assisted pull-ups (or some kind of row if you can't do those), bench press, and shoulder press (the last 2 with dumbbells). You don't have to worry about anything else until like 6 months after you've been doing these, eating liver meat butter and honey and making solid gains.

  24. 2 months ago
    Anonymous

    https://youtube.com/shorts/L-Yd2YpIDkI?feature=share

  25. 2 months ago
    Anonymous

    >picreal
    i fucking hate women, get the fuck out of my board

  26. 2 months ago
    Anonymous

    >the link for the couch potato to 5k was dead.
    ever heard of google?

  27. 2 months ago
    Anonymous

    Op, marry me and we'll crush the gym together every day. I need a partner to help raise my kids with.
    T. Divorced loser
    PS this is a only a semi serious offer, but if you're interested, let's talk. No sex before marriage doesn't bother me.

    • 2 months ago
      Anonymous

      kek
      please be real

      • 2 months ago
        Anonymous

        Hey man I'm just shooting my shot

        • 2 months ago
          Anonymous

          You're literally deranged

          • 2 months ago
            Anonymous

            Yeah pretty much

  28. 2 months ago
    Anonymous

    [...]

    post pic with timestamp or gtfo whore
    simple as...
    fucking simps get the rope too

    • 2 months ago
      Anonymous

      why not you post pic with timestamp first? maybe try to get the soles of your feet in the focus of the picture? Ok?

      [...]
      >though I hear building muscles on women is even harder than building it on men
      It is because of lower T, but you must've already realized that women need much much less lean mass to look fit than men. That's a tiny bit of muscle on the woman you posted in the OP and it's your goal, so it won't matter.

      Again just lift, it's that easy. Do upper body/heavy ab work which most women for some reason elect to ignore.

      Figured, though glad to hear it won't matter in regards to my goal that much. Thank you

      [...]
      I started having them when I was 17

      which implies you had sex before marriage, and clearly not a virgin, so no thank you. I wish you luck

      • 2 months ago
        Anonymous

        based takes on marriage. If you not have read/skimmed this then I suggest you do: https://www.deseret.com/2022/6/21/23170201/put-a-ring-on-it-cohabitation-marriage-commitment-young-adults-religion-galena-rhoades-future-spouse?utm_content=deseretnews

        it's an interesting read with statistics on marriage and how to make it last.

        • 2 months ago
          Anonymous

          >immediate picture of swarthy male and white female
          >First paragraph is pozzed wank
          Yeah, get fucked cunt.

          • 2 months ago
            Anonymous
            • 2 months ago
              Anonymous

              A psychiatrists opinion is as useful as an addicts word.
              Post the research itself and fuck off with linking articles written by journalists.
              And it doesn't refute the garden gnome tier interracial suggestions from it's opening page.

              • 2 months ago
                Anonymous

                the link between cohabitation and divorce was especially strong for women who cohabited with someone besides their future husband
                https://web.stanford.edu/~mrosenfe/Rosenfeld_and_Roesler_Cohabitation_Experience_NSFG.pdf

  29. 2 months ago
    Anonymous

    [...]

    >though I hear building muscles on women is even harder than building it on men
    It is because of lower T, but you must've already realized that women need much much less lean mass to look fit than men. That's a tiny bit of muscle on the woman you posted in the OP and it's your goal, so it won't matter.

    Again just lift, it's that easy. Do upper body/heavy ab work which most women for some reason elect to ignore.

  30. 2 months ago
    Anonymous

    [...]

    >I hear meat is good
    Nutrition is actually incredibly simple. If you want bigger muscles, you eat the muscles of animals (protein). If you want better functioning organs (AKA micronutrients), you eat the organs of animals (liver, heart, whatever else), for energy, you eat what animals use for energy (honey, milk, butter [made from the most energy dense part of milk—the fat]).

    When you think about nutrition in terms of these 3 undeniable facts, everything becomes much simpler:
    Every micronutrient we need can be found in animal foods, the same can't be said about plants.
    Every animal in nature can be safely eaten by us; the same certainly can't be said about plants.
    Every animal source of protein is a complete protein for us; most plant proteins are not.

    Plant foods are just always inferior because their biochemistry is completely different. A urine byproduct in our biochemistry is calcium storage in plants, for example (oxalates). Completely different function for the same thing. Muscle meat obviously builds your muscles more than peas or söybeans do. Honey provides energy in a more stable manner than plant sugar does. Organs and eggs are way more nutritious than seeds.

    >but what about the research?
    This is a really complicated rabbit hole and I would be happy to explain it but there's really no reason to discuss it because it's intentionally made as confusing as possible for the average person. But I would be happy to explain and provide examples of research showing that animal foods are healthy... if you want them lol.

    Fruits are great by the way, because they want to be eaten, unlike leaves and roots and seeds and such. My girlfriend eats plenty of fruits; I think females generally eat more fruits than males and less animal products. That's also great to do.

    • 2 months ago
      Anonymous

      Oh so you are what you eat does have literal meaning, huh.
      >females generally eat more fruits than males and less animal products
      I wouldn't be surprised, I know I do. So should I not eat like salads or hearty green vegetables, but focus primarily on meats? Or have a balance meal of more meat than veggie

      based takes on marriage. If you not have read/skimmed this then I suggest you do: https://www.deseret.com/2022/6/21/23170201/put-a-ring-on-it-cohabitation-marriage-commitment-young-adults-religion-galena-rhoades-future-spouse?utm_content=deseretnews

      it's an interesting read with statistics on marriage and how to make it last.

      Never put that much thought into cohabitation, but thanks for the heads up that its better to save until after marriage as well. I suppose it would be much more heart breaking to be broken up with someone I used to live with rather than didnt, making it harder to ever trust someone like that again

      • 2 months ago
        Anonymous

        Don't listen to that mongoloid and eat vegetables like humans have been doing for thousands of years.
        Ignore any drastic diet anyone says is "ideal", regardless if it's keto, paleo, carnivore, vegan or whatever other dumb trend they come up with.
        Eat meat
        Eat vegetables
        Eat fruit
        Avoid processed shit/junk food

        • 2 months ago
          Anonymous

          >humans have been eating vegetables for thousands of years
          And humans have existed for way longer than that. Would you like to provide any evidence that vegetables have UNIQUE SPECIFIC health benefits for humans? Give me a research article you're basing your opinions off of and I will be happy to eviscerate it.

          Or do you just think broccoli is good because you were told that your whole life and you are a closed-minded individual, and you don't base your opinions off facts or logic? I can give one UNIQUE SPECIFIC deleterious effect of broccoli whose mechanism is well-established if you ask nicely, gay.

          Otherwise your boiler plate nutrition advice is fine. "Eat whole foods and don't eat processed foods." Wow, Nobel Prize for you for that one, genius.

          • 2 months ago
            Anonymous

            Don't eat GMO foods either, eat foods that come from animals or plants, not labs. Avoid industrial waste.

          • 2 months ago
            Anonymous

            I'm saying there's no reason not to eat vegetables you giga tard. Meat is expensive. Good quality meat is hard to find. Organ meats aren't sold everywhere. When a person is just starting out, they don't need an absurd change in diet along with every other piece of random bullshit advice thrown at them in this thread.
            You change things slowly, that way you know what's causing you to fuck up because it's the only difference in your every day routine.
            You don't even mention what types of meat. Chicken is a fucking shit meat all round, predatory fish are full of mercury, grain fed beef has almost 4x more omega 6 than grass fed and most bivalves are sourced from shit hole asian countries that have mussel farms next to a factory spewing shit in to the ocean.
            Avoiding processed shit is easily the best advice for anyone starting out as it's simple, easy to follow and teaches them how to cook and prepare meals and they can use VEGETABLES to make their dishes taste better than meat cooked in butter for the 5th time that day.

            • 2 months ago
              Anonymous

              I don't really understand what is the singular point you're trying to make. Yes, processed foods are bad. Yes, slow changes are easier to make than sudden changes.

              I'm specifically saying that there is no reason to ever eat vegetables. You said:
              >Eat vegetables
              I'm saying
              >Don't eat vegetables

              You don't even know if OP currently eats vegetables. Like wtf are you even talking about?

              >meat is different
              Yeah, and OP will eventually figure this out or she can ask if she's curious. No reason to overwhelm her about information about this meat or that meat or how ruminants work or what biological magnification means.

              • 2 months ago
                Anonymous

                I'm saying there's no reason not to eat vegetables you giga tard. Meat is expensive. Good quality meat is hard to find. Organ meats aren't sold everywhere. When a person is just starting out, they don't need an absurd change in diet along with every other piece of random bullshit advice thrown at them in this thread.
                You change things slowly, that way you know what's causing you to fuck up because it's the only difference in your every day routine.
                You don't even mention what types of meat. Chicken is a fucking shit meat all round, predatory fish are full of mercury, grain fed beef has almost 4x more omega 6 than grass fed and most bivalves are sourced from shit hole asian countries that have mussel farms next to a factory spewing shit in to the ocean.
                Avoiding processed shit is easily the best advice for anyone starting out as it's simple, easy to follow and teaches them how to cook and prepare meals and they can use VEGETABLES to make their dishes taste better than meat cooked in butter for the 5th time that day.

                but what about bread?

              • 2 months ago
                Anonymous

                What about it? It's not as good for you as meat or eggs or honey or fruit but it's not like it'll kill you. It may trigger eczema or Crohn's or whatever if that affects you. Anyway, a perfect diet is about finding balance. I don't eat bread but, for some people, bread is really important and they eat it all the time. It's about finding a balance.

                If you mean is bread a perfectly healthy food that would fit in the perfect diet (meaning most optimal and not relating to personal preferences), the answer is definitely no.

              • 2 months ago
                Anonymous

                >I don't really understand
                I didn't expect as much from a dumb cunt
                >Yeah, and OP will eventually figure this out or she can ask if she's curious.
                Fucking kek
                "Just let them figure it out" Great advice mate, I'm sure she would have stumbled across studies that 99.9% of the population aren't even aware of. You're shit steering people in the dark just to sound like a smart cunt for a few posts.
                Out of all the people I've known that have done everything from vegan to carnivore, only the ones that ate mixed meals weren't dyel.

              • 2 months ago
                Anonymous

                >if someone doesn't know exactly what my unclear rambling is about, it's because they are dumb
                lol you are such an aggressive retard. Did you come to post here after you got beat up or something? You're not addressing any of my points or making any clear points. You are completely incoherent.

              • 2 months ago
                Anonymous

                >PEOPLE SHOULD START WITH SIMPLE ADVICE
                >NOT GIVING 100% COMPLETE ADVICE THAT PERFECTLY OUTLINES OP'S DAY-TO-DAY LIFE?? YOU SHIT STEERER SMART CUNT
                Am I the only person who sees this obvious contradiction?

              • 2 months ago
                Anonymous

                >100% complete advice
                >lol figure it out
                Keep eating your own shit

              • 2 months ago
                Anonymous

                Is English your second language? You've misunderstood so many of my posts that I'm not sure if it's because of your blind rage or you literally just aren't good at English. If it's the latter that's ok, you'll get better over time.

      • 2 months ago
        Anonymous

        >focus primarily on meats
        Meat should be with every meal and it should be cooked in butter or animal fat like tallow. You definitely want to avoid vegetable oils. Coconut oil and avocado oil are great though (the reasoning being the compositions of their fat—saturated vs polyunsaturated). The best sides are squash and rice and fruits that people think are vegetables (zucchinis, cucumbers).

        Salads are completely useless and, for your purposes of gaining weight and gaining muscle mass, will just waste your time. They provide absolutely 0 benefit and salad dressing is typically awful (vegetable oils). Extra virgin olive oil is fine but it's expensive unless it's tainted (65% of olive oils are tainted or something like that).

        For snacks, all fruit are great. For savory snacks, my girlfriend and I eat plantain chips cooked in coconut oil or dairy (cottage cheese, yogurt, cheese). Honey is great for whenever.

        TL;DR: meat with every meal, fruits, honey, dairy.

      • 2 months ago
        Anonymous

        >focus primarily on meats
        Meat should be with every meal and it should be cooked in butter or animal fat like tallow. You definitely want to avoid vegetable oils. Coconut oil and avocado oil are great though (the reasoning being the compositions of their fat—saturated vs polyunsaturated). The best sides are squash and rice and fruits that people think are vegetables (zucchinis, cucumbers).

        Salads are completely useless and, for your purposes of gaining weight and gaining muscle mass, will just waste your time. They provide absolutely 0 benefit and salad dressing is typically awful (vegetable oils). Extra virgin olive oil is fine but it's expensive unless it's tainted (65% of olive oils are tainted or something like that).

        For snacks, all fruit are great. For savory snacks, my girlfriend and I eat plantain chips cooked in coconut oil or dairy (cottage cheese, yogurt, cheese). Honey is great for whenever.

        TL;DR: meat with every meal, fruits, honey, dairy.

        Oh yeah also pickles. But that's not for any nutrition reasons. Cucumbers are pretty void of nutrition, but they're tasty as cucumbers or pickles.

    • 2 months ago
      Anonymous

      nice bait. You understand absolutely nothing about biochemistry whatsoever if you’re serious.

      • 2 months ago
        Anonymous

        Please refute one of my points. Either one of the 3 postulates or my factual and well-established claim about what oxalates are or whatever else you'd like. I'm going to eat dinner now so I'll get back to you later.

        • 2 months ago
          Anonymous

          not him but I'll do it. Your digestive tract cannot absorb anything you eat directly. The protein you eat is not the protein that goes to your muscles. The protein is digested, broken down into its smallest possible denominator (aminoacids), and then made into protein chains (different from those you ate) and used.

          Bioavailability is imbalance in the aminogram, not anything else. You don't need to eat organs for any reason with that being said, and certain organs said to be the holy grail of food (liver) are actually extremely toxic and filled to the brim with heavy metals, plastic and all other shit your body filtered but couldn't get rid of.

          • 2 months ago
            Anonymous

            Livers are not a filter and what you said about livers being filled with toxins makes no sense and has no factual basis. I could elaborate but you're literally just making things up about basic animal physiology and this conversation seems like it's gonna go in a bad direction. The liver does not filter anything in your body or in any animal's body.

            >your digestive tract doesn't absorb anything you eat "directly"
            That also doesn't make any sense. I understand what you're saying that proteins get broken down, because of course they do because a protein is huge, but what that has to do with metabolism I have no idea. It seems like a non sequitur. The amino acids you intake via eating protein are obviously directly absorbed by your digestive tract.

      • 2 months ago
        Anonymous

        Please refute one of my points. Either one of the 3 postulates or my factual and well-established claim about what oxalates are or whatever else you'd like. I'm going to eat dinner now so I'll get back to you later.

        Wtf I finished my dinner of steak and squash cooked in butter and tallow and am now eating my dessert of peaches and bananas and you haven't even replied to me yet? Pathetic.

    • 2 months ago
      Anonymous

      Based and ancientpilled.

  31. 2 months ago
    Anonymous

    You have to be a woman first.

  32. 2 months ago
    Anonymous

    next time give yourself a name soo we know whos talking

  33. 2 months ago
    Anonymous

    eat more meat and organs
    the best part is you can eat as much of them as you want without getting fat

  34. 2 months ago
    Anonymous

    [...]

    Broccoli has no nutrition that you need, so eating it is a waste of time. Broccoli also contains the precursors of sulforaphane, a highly toxic chemical that itself isn't present in broccoli because it would kill the broccoli plant. It becomes online when broccoli is chewed.
    >why doesn't broccoli kill people then?
    Because the human liver is incredible. Same reason we can eat chocolate but dog's can't. However, a little bit of something that is bad for you is still bad for you. Obviously you won't drop dead but plenty of people suffer from eczema, gut auto-immune issues, and frankly just don't like eating because they eat broccoli and hummus or spinach and vegetable oil (AKA a salad) and it's all just shit.

    >how to eat organs?
    I would recommend eating heart, because it's the most normie friendly. Lamb's/Calf's heart tastes like muscle meat and, like any other organ, it's super nutritious. Liver is great if you don't overcook it, but it definitely has a "taste" lol. I personally like the taste but it's something to get used to. There are also companies that sell desiccated organs in pills (Heart & Soil, Ancestral Supplements). That might be the most normie friendly.

    Basically about plants: leaves (spinach, etc.), seeds (chia seeds, etc.), stems (broccoli, etc.), and roots (carrots, etc.) don't want to be eaten and they can't run away like prey animals, and so they have defense chemicals. These defense chemicals are bad for us, but the human liver is the best on the planet so we can easily process these out. Plant biochemistry is just different in general, too, so our liver has to filter out things which aren't defense chemicals in plants either (oxalates which I mentioned earlier, which are urine waste products in our system and calcium storage in plants). This is why you should generally eat a ton of animal products and very few plant products (except fruits, which are the exception due to their nature).

    No TL;DR because of character count limit hehe.

    • 2 months ago
      Anonymous

      >Broccoli is toxic

      • 2 months ago
        Anonymous

        Are you denying the existence of sulforaphane...? Or are you denying the fact that vegetables operate differently than animals at a fundamental level? Let me know which, I'm ready to BTFO you.

        • 2 months ago
          Anonymous

          >guys don't eat fruit its dangerous for you!!!

          • 2 months ago
            Anonymous

            I specifically said that fruits are good and I made a clear distinction between fruits and vegetables. Are you illiterate? Why are you even replying to me?

            • 2 months ago
              Anonymous

              okay calm down man. Sorry.

  35. 2 months ago
    Anonymous

    FUCK OFF FEMOIDS REEEEEEEEEEE

  36. 2 months ago
    Anonymous

    [...]

    >I want to be able to kick the shit out of someone
    Lifting weights has nothing to do with this. You will only learn this by practicing martial arts that practice this, like Muay Thai or BJJ or Judo.
    >do I have to lift before starting a martial art
    No, never.

  37. 2 months ago
    Anonymous

    >I haven't done anything besides play video games on my computer for the past 5 years.
    What kind of video games? Your answer determines whether I try to help or call you a faget.

  38. 2 months ago
    Anonymous

    [...]

    If you want to learn to defend yourself, you need to practice defending yourself, AKA martial arts. Again, lifting has nothing to do with how much you can defend yourself. For a thin woman who has never done martial arts before, I would recommend BJJ. You can find a good BJJ school real easily via reviews and such. Then you just walk into the school and see if you get friendly wholesome vibes or whatever you're looking for, and you're set.

  39. 2 months ago
    Anonymous

    [...]

    >sunflower seeds, pumpkin seeds, and pistachios
    Yes I would avoid those and replace them with fruit or dairy (assuming you're eating them as snacks).

  40. 2 months ago
    Anonymous

    Sorry but I only help hot girls , 8/10

    Pls post face ass and tits and advice will be dispensed

    • 2 months ago
      Anonymous

      Just to follow up, theres 2 girls on only fans that i follow. I give them each $100 per month. This is because they have very hot bodies but also train BJJ or MMA. They send vids of their training. They are hot and beat up other girls, and so i tribute them

      8/10 and above that are athletic and hot

  41. 2 months ago
    Anonymous

    [...]

    pt here

    The entire venture is literally consistently. This is called progressive overload. Perform this while eating you'll get results. Yes you can also do this to eat more, as in each day just eat a little more than you did last time.

    Excercise for men & women is virtually identical in every way, except with aesthetics you want to change from an upper body focus to a lower body focus. Any time you see the words "Lat raise" replace it with hip thrust or good girl bad girl machine or something like that.

    If you insist on calisthenics (excercising at home using your body), do [...]
    Sign up to a gym asap.
    Start with the "starting strength" for 3 months
    Afterwards do Jeff Nippard's Foundations hypertrophy program until you have completed the full body & upper lower parts of the program. Record your numbers while doing this.

    After this, you can choose to do whatever you want & will likely know enough to know what that is.
    In all cases, you need to be CONSISTENT above all else, use good form & get plenty of good food & good rest. Literally just eat more & add fish. When going for strength, explosiveness is key, when going for size, time under tension is key, when going for weight calories in vs calories out is key, when going for cardio 70-80% heartrate is key.

    Girl in photo is simply using lighting while being low bf %. It's easy enough to achieve. Do not look at photos of other women, just compare yourself to yourself yesterday until you're mirin' in the mirror constantly.
    Gl soldier

    Starting strength includes 4 compound (multi joint) excercises that use the back for stability, and 2 that explicitely use the back (power clean & chin ups).
    Nippard's foundations hypertrophy 2 dedicated back excercises each session on his full body splits & 3 more on the upper days of upper lower splits, with the backs stabalizing almost every other lift in the program.
    You get plenty of back development with both programmes.

    >Any time you see the words "Lat raise" replace it with hip thrust or good girl bad girl machine or something like that.
    Fucking have a nice day gay
    PT's like you are the reason no girl has a delicious back despite going gym 4 times a week

    is misinformed, the lat raise has very little to do with the back outside of a little upper back work. It's short for LATERAL raise, a lift that primarily targets the medial head of the shoulders for width. Which is ideal for male V taper aesthetics, which should be swapped out for something more ideal for female hourglass aesthetics. I assume he's confused the abbreviation of LATERAL raise & thinks it has something to do with your lats, which are the giant latissimus dorsi muscles on your back. That or he's shitposting to derail.

    • 2 months ago
      Anonymous

      Don't listen to this man
      Lat raises (aka pull ups) are a key exercise in developing the back as a whole. If you can't do them, use a lat pulldown machine to build yourself up before teying negatives.
      Remember, you're all about not being a whore. What sort of girl goes to a gym and does butt exercises for 2 hours?

      • 2 months ago
        Anonymous

        >lat raise (aka pullups)

        kek'd

    • 2 months ago
      OPee

      Very nice, thank you very much for clarifying

      >Are there any tricks for getting a lot of protein? or do I really have to cook like a whole ass chicken for each meal?
      Whey protein powder. Dairy (protein powder goes with milk). Eggs. Cook chicken. Or beef, pork, fish, if it lived and breathed it's probably good for protein and learning to cook is good for a woman's soul.

      >learning to cook is good for a woman's soul.
      LOL, I mean fair enough. Cooking is a good trait for anyone to be great at

      Don't listen to this man
      Lat raises (aka pull ups) are a key exercise in developing the back as a whole. If you can't do them, use a lat pulldown machine to build yourself up before teying negatives.
      Remember, you're all about not being a whore. What sort of girl goes to a gym and does butt exercises for 2 hours?

      I suppose I'll do my own research on which is best for what I want to achieve

      This isn't a thread dedicated to fitness. It is dedicated to who is blasting PEDs, tits, femboys, calling people DYEL, and hating fat people. BTW post tits or gtfo.

      >This isn't a thread
      you mean board? Stupid
      and that was someone else who posted that, funny its gotten this many replies, I understand why they did it now
      And post your tits first, with timestamp whore

      • 2 months ago
        Anonymous

        Keep eating OP, I know it's hard leaving the skelly zone, one day you'll reach DYEL and you'll be able to eat at least 9 eggs.

        • 2 months ago
          Anonymous

          nice before pics, and the after pics?

        • 2 months ago
          Anonymous

          Nice progress... except those legs are looking a little small... you know working out your legs boosts your testosterone and helps for muscle growth all over your body? Also it would help with eating because leg exercises burn more calories than upper body exercises (due to the nature of legs being larger, stronger muscles).

  42. 2 months ago
    Anonymous

    Just read the sticky.

    • 2 months ago
      OPee

      >And yes I read the pins, the link for the couch potato to 5k was dead.
      Just read

      Keep eating OP, I know it's hard leaving the skelly zone, one day you'll reach DYEL and you'll be able to eat at least 9 eggs.

      thanks for the inpso bro, looking great

      nice before pics, and the after pics?

      shut up he looks great, just because he didnt go from a 300 pound pig to buff doesnt mean he didnt make progress. Though why not show your progress? since you want to point something like that out

  43. 2 months ago
    Anonymous

    First and foremost post tits or GTFO. Now that said
    >I try looking around online, but there's no guides for being this horribly weak.

    Bob & Brad. They do PT stuff, training for seniors, etc.
    https://www.youtube.com/user/physicaltherapyvideo

    Also
    >I want to look like picreal
    Unless you're willing to /fraud/ you should set a more realistic goal for yourself.

    • 2 months ago
      OPee

      thank you for the link
      and that is a perfectly realistic goal, even if it takes me a year. I’m not even 25 yet, of course I can get there

      LMAO I posted this last night before bed for a quick kek, and now look at all your replies OP. Goes to show people would rather help a chud get fit than an actual woman.

      i dont think anyone fell for that considering I put Im not a chud in my first post at the top. i can appreciate the joke though, i cant believe this thread is still going almost 24 hours

      Do female workouts. If you can’t even do that you’re pathetically weak lol

      I am a female and I can’t do female workouts. I know I am..

  44. 2 months ago
    Anonymous

    Do female workouts. If you can’t even do that you’re pathetically weak lol

  45. 2 months ago
    Anonymous

    Listen here little baby. Your gonna get a lot of hurtful and degrading comments. Let me just say, you are perfect the way you are. You hear me sugar? PERFECT. Don't ever change. You deserve anything and everything u want. Stay safe for me, baby girl.
    >mfw thinking of you hurting

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