Just got a DEXA scan

My body fat % is 35.8. Fucking christ bros I am pathetic. Time to get after it and get fit.

I have cut my calories to 2000 and doing cardio everyday. I am new to lifting, so I need to research routines and good lifts to do. I am thinking about doing a push, pull, legs split?

Pic rel, me.

  1. 2 months ago
    Anonymous

    Read the fucking sticky
    Visit /fat/
    Drink more water
    We're all going to make it

  2. 2 months ago
    Anonymous

    LOL

    350,000 calories of fat

    You can not eat for like 140 days and not die

  3. 2 months ago
    Anonymous

    lmao red at the top of his head this bro got a fat head
    Literally just stop eating
    Just don't eat
    When you feel hungry put some salt in some water and drink that
    That's it

  4. 2 months ago
    Anonymous

    If you can tolerate it cut it lower so you drop it faster.
    Or do lots of walking.

  5. 2 months ago
    Anonymous

    >so I need to research routines and good lifts to do
    bro stop thinking and lift with good form stop overthinking things, you'll learn along the way

    • 2 months ago
      Anonymous

      I'm so fat, they couldn't fit my whole body in the scanner, that's why my left arm is cut off in the image. They estimated that weight by using my right arm.

      I am currently doing machines and incorporating free weights as I learn exercises.

      • 2 months ago
        Anonymous

        There is 0 reason to do machines at any point in time ever. You would literally be doing better for yourself by standing still and watching a YouTube video on how to do whatever free weight exercise you're struggling with, and then doing that free weight exercise.

  6. 2 months ago
    Anonymous

    new cursed physique bros.

  7. 2 months ago
    Anonymous

    keep bulking and go kyriakos mode

  8. 2 months ago
    Anonymous

    good job for getting started. I believe in you anon

    • 2 months ago
      Anonymous

      Thank you, I will lose the weight. Pic rel, my progress so far.

      I am getting a Resting Metabolic Rate test next week to see what my BMR currently is, rather than estimating it using some generic formula.

      • 2 months ago
        Anonymous

        You should check your insulin resistance and resting glucose levels. This will help you understand how your diet is currently impacting you. They have continuous glucose monitors you could wear.

  9. 2 months ago
    Anonymous

    How old are you homie? Be real with yourself. Take it slow. Make small, sustainable changes to your lifestyle that you can build up over time. Most people when they try to flip their life around end up failing.

    Make small changes to your diet. Add in a simple routine maybe 3 days a week lifting +2 cardio days. Ease into it.

    And when you are ready make a few more small changes or additions to your fitness routine. Do not neglect recovery and do not ignore your body.

    Make this a LIFESTYLE not a goal to be reached.

    Best of luck! Keep coming around

    • 2 months ago
      Anonymous

      I just turned 36.

      • 2 months ago
        Anonymous

        >36
        Uhhh you look real old mister, like 45ish

  10. 2 months ago
    Anonymous

    you're a big guy

  11. 2 months ago
    Anonymous

    Cardio doesn't make you lose weight. You only lose weight based on your diet. You need to be eating the most satiating and nutrient-dense foods (meat, organs, fruit) and avoiding anything with an ingredients list.

    I would also recommend 36 hour fasts on days you don't do physically or mentally intensive (if you plan to spend a Saturday at home cleaning, for instance), because I personally really like them.

    • 2 months ago
      Anonymous

      I don't know about 36 hours, but I am thinking about "saving" my calories until later into the day.

      How much did it cost?

      https://i.imgur.com/S0m1Xlc.jpg

      where do you go for a dexa scan
      how much does it cost
      sometimes you just need the right motivation, like seeing your fat ass in a photo, or not fitting inside the dexa scan machine
      wagmi

      470$ for 2 DEXA scans and 1 RMR test, they had cheaper options (eg: 1 DEXA scan for like 140$?). I just googled "DEXA scan near me"

      You should check your insulin resistance and resting glucose levels. This will help you understand how your diet is currently impacting you. They have continuous glucose monitors you could wear.

      I am diabetic, pic is of my latest bloodwork from 11/22

      Did you think your bodyfat would be significantly lower than 35? What's the matter with you??

      No I just wanted to know where I was starting at so when I go back I can see my progress.

      As for lifting, you should only be doing exercises that work out a lot of muscles at once at this moment in time. Don't over think it. Just do this

      >squats
      >pull-ups
      >bench press
      >overhead press
      >rows (any type you like)
      >deadlift/deadlift alternative (don't be a spaz with this exercise)

      However many days you work out, split those lifts evenly. If you work out 3 days, pick 2 of those lifts, do 3 sets of 5 with 2 sets of warm-ups, and then do a couple complementary lifts. For instance:
      >Monday squat/bench press day
      >squats
      >bulgarian split squats
      >bench press
      >dips

      That is literally all you need to be doing at this point in time. Do not overcomplicate it. If you want more examples or a full program for lifting 3x a week, let me know.

      Thank you for the information, I will have to look up some of those exercises. I am anti social, so bench press is gonna be difficult b/c I don't want a spotter.

      • 2 months ago
        Anonymous

        I am proud of you. I am the coworker that smiles when you choose the stairs over the elevator. I am the guy who sees you walking early in the morning and gives you a thumbs up. I am the waitress whose day you made choosing salad over a burger. I am the bodybuilder seeing another man take fate into his own hands. I am proud of you. Make yourself proud too.

        • 2 months ago
          Anonymous

          This was a nice post but
          >salad over a burger
          A seed-oil ridden salad made of shitty nutrient-void vegetables is worse than a burger filled with nutritious meat. You'll eat the salad and then eat a sugar bomb of a dessert since you are still hungry, and that'll leave you worse off. I think your post would be better if you said "the waitress whose day you made choosing water over a Coke" or something like that.

      • 2 months ago
        Anonymous

        36 hours just means you don't eat for a whole day, i.e.
        >eat dinner at 7pm Tuesday
        >don't eat Wednesday
        >eat breakfast at 7am on Thursday

        Try it out, it might really help you. Those sorts of fasts help me conquer hunger. You'll just feel differently about hunger for the rest of your life. Maybe the effect wears off after 6 months or something lol.

      • 2 months ago
        Anonymous

        >diabetic
        You can reverse it anon, I believe in you. Eat more steak and less foods with ingredients lists. You might also want to try organ meats. You can buy them at the store, or they sell desiccated organs online which help many people. Best of luck, you're gonna make it.

  12. 2 months ago
    Anonymous

    How much did it cost?

  13. 2 months ago
    Anonymous

    As for lifting, you should only be doing exercises that work out a lot of muscles at once at this moment in time. Don't over think it. Just do this

    >squats
    >pull-ups
    >bench press
    >overhead press
    >rows (any type you like)
    >deadlift/deadlift alternative (don't be a spaz with this exercise)

    However many days you work out, split those lifts evenly. If you work out 3 days, pick 2 of those lifts, do 3 sets of 5 with 2 sets of warm-ups, and then do a couple complementary lifts. For instance:
    >Monday squat/bench press day
    >squats
    >bulgarian split squats
    >bench press
    >dips

    That is literally all you need to be doing at this point in time. Do not overcomplicate it. If you want more examples or a full program for lifting 3x a week, let me know.

  14. 2 months ago
    Anonymous

    Did you think your bodyfat would be significantly lower than 35? What's the matter with you??

  15. 2 months ago
    Anonymous

    where do you go for a dexa scan
    how much does it cost
    sometimes you just need the right motivation, like seeing your fat ass in a photo, or not fitting inside the dexa scan machine
    wagmi

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