I know some anons will say just go in /fat/ or read this/that but I really need straight forward advice for my own situation which is a lot more helpful and faster to implement.
I'm a 26 y/o male, 24% bodyfat at 86KG (190lbs) and I look very similar to picrel but with a bigger belly.
Equipment I have at home: fitness mat, 2 dumbbells totaling 20KG (has connector to make it a barbell), 16KG kettlebell, gripper 10-60KG and skipping rope.
I know this is a long journey, so I'm not looking for shortcuts and won't ask how to lose the fat in a week but I would like advice on a routine to follow religiously that will bring me results fairly quick, I'm prepared to put in the work for it. I'm a neet so I have the time.
For the near future all I want is to drop the body fat within a few months, and once I look better and regain my self esteem again I can worry about getting jacked.
Also tips for meals surrounding workouts? I prefer to exercise in the morning but I got a bit nauseous and lightheaded after doing push ups, sit ups and squats 4x10. I had a banana and black coffee 20 ish minutes before. I feel the same way when I do high intensity workouts on an empty stomach. (no processed food or supplements please such as protein bars or shakes)
as for my goal is to look like picrel, nothing special but I would be more than happy to look like that than I do currently
Sorry I forgot to mention my height is 5'11 (180cm)
>words words words
Just lift.
And run. You got average fat. You could do better with low fat.
Its easy to say just lift, there is so much information, so many routines, so many work outs. I am asking shamelessly for a bit of spoonfeeding from more knowledgable anons.
I want something I can just do and spam almost every day if possible without having to research what every muscle does or what workout is good for what and shit.
I guess in that case an app telling me what to do would be useful but haven't been able to find a good one yet that isnt a clusterfrick
>without having to research what every muscle does or what workout is good for what and shit.
You wont go far in bodybuilding.
Try everything. Find out what you respond best to. Lurk more and learn more. This is what this entire thing is about dude you cant just skip it. Why would there be a fitness forum if there was a clear cut ultimate answer?
What you need to know is mostly in the sticky. Find what muscles you want to train, hit those with 2 different exercises, build experience, try other movements, compare them, then come ask specific questions for good amswers and go on from there.
I'm aware but I've already been procrastinating for so long, I just wanted to get started with something that I can keep doing without having to overthink it. The sticky recommends stronglifts but I've only seen everyone shit on it here.
Why are you overthinking things like youre on periods man? Do you have a good answer to what you want NO I want to look like this isnt a good answer. Do you want to powerlift? Ss is good first step to start for a total noob that doesnt even understand why people shit on it. You want lean defined body? Loose all the fat. You wamt bulging arms? Experience with every kind of biceps curls there is and pick what responds best for you. All of them work. If you are lifting a weight that feels sufficiently heavy for you, and youre eating enough protein, that muscle grows. Thats it. Everything works. Everything. Stop thinking pick what muscle you want to grow and just lift reeeeeeeeee.
Ok look. I think youre genuine despite being lazy and moronic. Start with hammer curls, barbel curls, triceps extentions, lateral raises, bent over rows, overhead press, split squats, dumbell flies (keep it light be careful dont rip your shoulder out). Will keep you busy enough then you can add from there.
I know I overthink a lot and am moronic, it's something I'm working on. but I appreciate your answer, those exercises seems good, I'll start with that. Can you only tell me a good guideline for figuring out what a good weight to start with / progress is? The 38 push ups I did in 4 sets yesterday resulted in a lot of pain in my chest and shoulders, to the point I probably can't do another routine today, maybe tomorrow. I don't know if that's normal or if I need to take it lighter so that it doesn't disable me for a few days.
If you have to eyeball it, a good weight is a weight when you hit failure (meaning total muscle fatigue that you literally cant do another one more rep) when you do 6-8 reps and cant do more. When you can do more, you progress by increasing weight.
You'd also want to add a bit of variety every now and then, pick a weight that you do 10-15 reps with from time to time for hypertrophy.
You wont build much from doing pushups by the way, exactly because of what I said about a good weight being 6-8reps to failure. stuff like that is good to stimulate yourself, or train endurance, but not good for building. Also dont push super hard to overcome failure because you will injure yourself as a newb. You need time for your body to reinforce your tendons, bones, nerveus system and ligaments first. That takes some time.
>there is so much information, so many routines, so many work outs
JUST LIFT, INCREASE WEIGHTS OVER TIME, TRAIN SOME MUSCLES MORE/LESS TO NOT LOOK DISPROPORTIONATE, EAT WELL, THAT'S ALL
Just do three sets of ten reps of whatever
Every time you work out learn a different exercise to try and make sure you can do it safely. If something starts getting easy learn to do it with better form. Then learn why the form is important (which muscles are doing what, stability, ect). Then learn about different types of training for strength or hypertrophy. Learn about cardio and dieting.
It takes time and you'll need to learn it all anyway, so just start learning and make sure you always have something new to try to keep you motivated. Find some youtubers you can tolerate too, that helps
>there is so much information
Here it is simplified
>monkey lift big weight
>with time monkey becomes stronger
>monkey lift bigger weight
B..but.. monkey is also fat
>monkey run a lot and don't eat so much food
>with time monkey less fat
That's all.
READ
THE
FRICKING
STICKY you lazy piece of shit
How about you read my earlier comments before posting you also lazy piece of shit. I just said I've only seen people shitting on the information recommended in the sticky thats why I'm asking.
hey bud
I started at 40+% bodyfat at 136 kg, now I'm at 18% bodyfat at 98 kg.
There isn't a secret or a specific routine that someone can tell you will work better for you.
Not everyone is the same and not everything will work for you, on a physical or mental level (you also need to enjoy this shit or you won't keep up!)
My advice is:
1) follow a diet with a calorie deficit and high in protein, space out the proteins throughout the day (go to a nutrician or something)
2) don't neglect cardio
3) find a good lift routine that you enjoy doing
4) train GOOD, make sure your form is good and that you do some good 3-4 sets with 8-12 reps to failure
Then it's just about monitoring your progress and making sure you are seeing improvements week by week, month by month
You'll get there!
For meals, when I lift in the morning I just do my regular breakfast with toast + jam, orange juice and coffe (with sugar) and I hit the gym right after.
Make sure you keep hydrated during the workouts tho! Powerade or gatorade will be fine
Thanks for the detailed responses, really appreciate it. I will take up on all the advice and get to work.
I just have one last question, is the hitting failure with each set? I was probably doing something wrong but in my past experiences, whenever I hit failure, I could hardly do another set. I don't know if I was doing something wrong or I'm just weak af.
And from what I gathered I think my goal is mainly hypertrophy. I don't care much about strength for the time being as I'm just going for aesthetics
You dont have to hit failure for each set aka leaving 1 more rep in the tank. You can carry your last set to failure if you feel like it.
>whenever I hit failure, I could hardly do another set
You sure you rest enough in between?
about a minute, is that too short?
Well depends on you actually. You need to be able to tell if it was too short, which sounds like it. Also dont expect to hit exact same performance in the next set if you're training hard, you'll loose some to fatigue. Its not a good or bad thing. Just carry on lifting, to failure (or a step below it). At some point you may end up only being able to do like 1-2 reps to failure, that obviously means youre done for now. NOT AS IN you've done your homework right not as in its your goal, it is as in you've completely drained all the gas out of your car, theres no more gas to go, its your max output.
NTA but since you know what failure is and you can feel the difference, stop 1 or 2 reps shy of failure. Normally you say go to failure to noobs because they stop like 5 or 6 reps shy of actual failure anyways. Real muscular failure will drop your reps from say 12 down to 6 between your sets. Stopping 1 or 2 reps shy will only drop you from 12 to 10. You can get in a lot more work which means more growth
I see, thanks I appreciate it. That should get me going for a while.
You are skinnyfat
Spend the next 6 months walking 5 miles every day and doing progressive bodyweight calisthenics
You don't deserve to step foot in a gym yet, and frankly, trying to into weightlifting with your physique would be unsafe.