I am 180cm at 89kg. I know I am overweight.
Do I focus on just losing weight or should I lift as well. If so, should I expect to make strength gains?
I've been lifting on/off for the past few months and I still look the fricking same. I hate this. Nothing works for me. I just want to look like the guy in pic related.
Definitely lift if you cut don't worry about strength
Then what should my routine be. I was doing Starting Strength but I feel like I was going nowhere with it. My lifts were not increasing despite 150g of protein per day and enough sleep. I was just getting used to the routine enough to add a bit more but no major strength gains.
Starting strength relies on a caloric surplus to work if you're dieting its very very hard to gain strength depends on how fat you feel if you can, bulk for 6 months gain some strength and muscle and then diet starting strength is great at building a baseline of strength which you can transfer to other more specific lifts
Okay. The thing is, if I bulk now I'll dip into touching obesity, unironically. I'm just a few kgs away from my thighs constantly rubbing against each other when I walk. Being fat is hell.
What should I do for lifts? Compounds+walks like the other anon said?
Right, does it matter if it's on a treadmill or it's on foot?
Thanks anon.
If you feel you're too fat then don't worry about strength for now lift weights focus on compounds eat less and do cardio
I just realised that I wasn't doing Starting Strength but the name of the routine was actually 5x5. I'll just keep doing compound lifts for now.
Should I not increase my weights at all for the next couple of months while losing weight?
Got it.
Progressive overload increase reps sets and weight when you can
How much is it possible to increase strength gains through progressive overload if you’re cutting?
You still have noob gains on your side which means you'll get stronger not as much as if you were doing SS+GOMAD but every few days/weeks you'll be able to go up a dumbbell weight or add 5kg to the bar if you're trying to get a physique like picrel strength isn't that important just do compounds and some isolation work on your arms and cardio and focus on losing weight
Got it mate, thanks.
Nah doesn't matter, walk on treadmill or outside for 1hr. Just make sure its a walk; no jogging or running.
yes compounds+ walking is good
>wanting to lose weight
>doing powerlifting
Are you moronic?
Lift heavy compounds, the main ones, at least 3x a week with 3 of 4 sets each exercise at around 8 reps per set. Eat the same shit you normally do, just half or 2/3rds the portion size for everything. Dont run and dont do any other high intensity cardio, just do 1hr of walking on off-days from gym.
Do this for 6 months; you will be exactly where you want to be. Just 6 months.
Won't my legs be destroyed if I'm doing heavy squats and then 1 hour walks in the gym?
1hr walks is only for off days, and doesnt fatigue the muscle at all after 1 week of doing it 4x a week. Those walks wont contribute to muscle fatigue, they're just method of adding an extra 1000 calories of weight loss per week.
>I've been lifting on/off for the past few months and I still look the fricking same. I hate this. Nothing works for me.
You're actually moronic. Stop overthinking it and actually commit for more than 2 weeks this time . losing weight and lifting are not mutually exclusive. Why do you even care about strength gains if you're only looking for aesthetics.
Let me make this simple: Lift and eat healthy and you will look like that in 6 months
Takes way longer than a few months to see results if you’re starting from 0 and are skinny fat. You might see some definition in arms and shoulders but everything else will take 6-12 months. Dont give up though.
How many pullups can you max?
Probably 0 to 1 at max.
The answer is right here. Do bodyweight stuff for resistance training. When you've become skinny enough to think about putting on (now muscle) weight, switch to lifting.
God he's so ugly.
Women think he’s hot though
Always be lifting no matter what your goals are.
I got there in 5 months
height, weight and lifts? mirin
High protein low carb on days you don't exercise much. Some complex carbs like uncooked vegetables on days you do a lot of exercise. Cut out all sugar and simple carbs and the weight will melt off.
I hate this ugly fricking israelite like you wouldn't believe.
89kg at 180 is skinny dude, you are fine, just build muscle., you could easilly be 100kg at that height if you lift enough
89kg, light? at 180? wtf
I weight that and i'm not skinny, def skinnyfat.
This was the smartass twink who turned into a wagecuck loser who lives on the edge of poverty?
>'ve been lifting on/off for the past few months and I still look the fricking same. I hate this. Nothing works for me.
have you tried only lifting ON instead you moronic homosexual?
There are a few ways you can go about this.
>Point one, most important, mindset
Understand what you are doing is changing your lifestyle. Lifting - and sports in general for that matter - aren't the means to reach some goal, you will eventually look good, buthow you look is just a reflection of how you live.
>Point two, caloric intake
It seems to me your goal is to have little fat and big muscles. You can cut, bulk or recomp. Recomp gets advertised a lot from fitness influBlack folk, and to a degree it does work, especially if you start out overweight. The idea is eating at maintenance or at a slight deficit to push your body towards building a bit of muscle while slowly burning away at its fat stores. It works well the first few months if you are starting out chonky, but it has severe diminishing returns afterwards. So, I suggest you either CUT if you want to lose mass, or BULK if you want to gain it. Understand that if you cut right now, you will look skinny, if you bulk, you will look even more fat. It's a balancing act. The common advice is to always cut first, because being skinny with a little muscle beats being fat, and it also is a huge mental boost to know you can, in fact, change your body. It's also faster to lose fat, especially if you have a lot. But the choice is up to you: if you cut, you will have to bulk afterwards, if you bulk you will have to cut afterwards. I should note, however, that bulking while lean looks a lot cleaner, so if like the average person approaching fitness you want to at least look presentable year round, I suggest cutting first. The best diet advice I can give you is that a lof of it is based on your individual physiology, but what is universal is that processed foods and sneed oils have to go. Try and limit endocrin disruptors in your environment as well, doubly so if you are an american - there's shit in the tap water.
>Point three, exercise
Lift. If you follow a decent program and eat well, you WILL get results.