Please reccommend a routine that will make me look like this.

I'm a 6' 317lbs fat fricking chubster, I've been fat all my life, had some recent luck with weight loss and I want to look like this in the next couple of years, please reccomend.

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  1. 1 year ago
    Anonymous

    YWNBAJT
    You Will Never Be A Japanese Teenager

  2. 1 year ago
    Anonymous

    5/3/1 Boring But Big. Buy (or pirate) 531 forever and read it.

    • 1 year ago
      Anonymous

      531 is great but noobs have a hard time trusting it because the low volume. I'm seconding this, trust it, bro.

      • 1 year ago
        Anonymous

        I tried some low volume stuff before but it never makes me feel sore, what am I doing wrong?

        • 1 year ago
          Anonymous

          Getting sore is not required for gains

          • 1 year ago
            Anonymous

            lies

  3. 1 year ago
    Anonymous

    Glp-1 agonists until lean, then escalating doses and DC training until 300 pounds. Then slowly diet it off

    • 1 year ago
      Anonymous

      I don't want to take drugs, I'd like to live long, I already managed to lose 13lbs by just counting calories and eating better, so I know I can do it without drugs.

      • 1 year ago
        Anonymous

        >I don't want to take drugs
        Then don't post a 350lb monster and ask how to get that body. Just do the standard stuff, linear progression with more upper body work than starting strength, like greyskull lp or gzclp. Then when you stall, decide what you want to transition to, can keep going 3 days a week, do 4 days a week as an upper lower, honestly wouldn't recommend ppl unless you have very limited time each day or you want to be a gymcel.

        • 1 year ago
          Anonymous

          Okay I'll do greyskull probably, what about diet, right now I aim for 1.8k calories a day and 120g of protein is that good or moronic?

          • 1 year ago
            Anonymous

            Spooky skelly detected. Calories are too low and protein is probably too low as well. You're going to need to lean bulk for like a year or more, then cut for a few months when you start getting chunky, then lean bulk again, repeat

            • 1 year ago
              Anonymous

              I'm 317lbs obese frick, trying to lose weight.

              1g protein per pound of lean body mass. Fat doesnt need protein, muscle does

              That would still be like nearly 200g of protein

              Up the protein, up the calories a bit too. Use one of those calorie experience calculators to get your estimated maintenance and estimated cutting calories, follow the one that loses 1lb a week, then track your weight daily with a scale, weighing in the morning after you use the bathroom before drinking anything to make it as consistent as possible. If your weekly average loss is less than 1 for a few weeks then reduce your calories by 350 or so. If it's more than 1 but less than 2, reduce by 150-200. Basically your goal is to be losing 2lbs per week, you're a fat frick right now so you can probably handle a more intense weight loss regimen, but I wouldn't go more than 2lbs per week because then I don't think even nooby gains would be very effective in building muscle at such a deficit.
              After a few months, add ~500 calories to your daily intake. You are now finding your new maintenance. Do not skip the maintenance phase, it is very important. Diets can get incredibly fatiguing over time, sometimes without you even realizing until it's too late. Do not make the same mistake countless others have made who have lost weight only to gain it right back rapidly. Same process, if your average weekly weight is dropping add a little bit of calories back, if it's rising then drop a few calories until your weight is relatively stable. Maintain for 4-8 weeks. Do not stop counting calories during your maintenance.
              After your maintenance period, start again, subtracting 500 calories, readjusting after a few weeks until your weekly average is dropping by not more than 2lbs per week, taking a maintenance phase every 8-12 weeks or so. That's 16-24 lbs of you are right at 2lbs for each cutting block, that is a good amount of weight. Yes, if you do the math, it will take time to lose the weight, but it took even longer to gain it. Do not crash diet and gain it all back within a year.

              pic rel seems like way too many calories to me

              • 1 year ago
                Anonymous

                Yes, 200g is what a lot of people with larger frames require

                im based womanlet so i get away with 1g per lb of bodyweight at like 120-140g)

          • 1 year ago
            Anonymous

            Up the protein, up the calories a bit too. Use one of those calorie experience calculators to get your estimated maintenance and estimated cutting calories, follow the one that loses 1lb a week, then track your weight daily with a scale, weighing in the morning after you use the bathroom before drinking anything to make it as consistent as possible. If your weekly average loss is less than 1 for a few weeks then reduce your calories by 350 or so. If it's more than 1 but less than 2, reduce by 150-200. Basically your goal is to be losing 2lbs per week, you're a fat frick right now so you can probably handle a more intense weight loss regimen, but I wouldn't go more than 2lbs per week because then I don't think even nooby gains would be very effective in building muscle at such a deficit.
            After a few months, add ~500 calories to your daily intake. You are now finding your new maintenance. Do not skip the maintenance phase, it is very important. Diets can get incredibly fatiguing over time, sometimes without you even realizing until it's too late. Do not make the same mistake countless others have made who have lost weight only to gain it right back rapidly. Same process, if your average weekly weight is dropping add a little bit of calories back, if it's rising then drop a few calories until your weight is relatively stable. Maintain for 4-8 weeks. Do not stop counting calories during your maintenance.
            After your maintenance period, start again, subtracting 500 calories, readjusting after a few weeks until your weekly average is dropping by not more than 2lbs per week, taking a maintenance phase every 8-12 weeks or so. That's 16-24 lbs of you are right at 2lbs for each cutting block, that is a good amount of weight. Yes, if you do the math, it will take time to lose the weight, but it took even longer to gain it. Do not crash diet and gain it all back within a year.

            • 1 year ago
              Anonymous

              Once you are approaching a more reasonable weight, say 200lbs or so, it will get harder and harder on your mental to stick to your diet. When you feel this happening, add calories to get to 1lb/week of weight loss. Consider shortening your cutting phase and lengthening your maintenance phase if that is not enough.
              For food, I would honestly try to change it as little as possible at first. If you are eating 4 meals a day, consider going to 3. If you are eating McDonald's every other day, don't get fries and a drink. After that, take off the top bun. Start making a simple and quick breakfast, like 4 scrambled eggs and a protein shake or some skim milk. Buy a food scale. Then start making a simple and quick lunch, like fat free Greek yogurt. Measure out 350g of Greek yogurt, 20g of honey, 40g of granola, 1 banana, 20g dried fruit like cranberries, mix it up and drink a protein shake or skim milk on the side. That is about 800 calories and about 50g of protein. You don't need more than 50g in one sitting, you get maximum muscle building benefits from 40-50 in one meal. If your eat that with the breakfast above, which is 440, then you are sitting at 1240 calories after 2 meals, and if your cutting calories is 2200, that leaves you with 1000 for dinner. That is a good sized dinner. This is what it eat on the daily. The lunch is great because it is quite filling, tastes amazing, and if you need to cut more you can simply cut out a topping.
              Again change things slowly however. But, once you feel like you're ready, try to make a simple dinner every so often. Find a recipe that sounds good, fits your calorie goal, and has at least a decent amount of protein. A lot can be lacking in this regard, so you might have to double the meat to get to an appropriate level, just make sure to add the calories to the recipe of course. I like to cook so this is what I do. You can just cook a chicken breast with rice and veggies on the side if you really want to, but

              • 1 year ago
                Anonymous

                that's not what I like. By following recipes you can eventually just free hand cook which is great.

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

                I'm 317lbs obese frick, trying to lose weight.
                [...]
                That would still be like nearly 200g of protein
                [...]
                pic rel seems like way too many calories to me

                It is probably not way to much if you are 300+, it takes a lot of calories to maintain a body like that. Did you put sedentary? Just try the bottom one for 3 weeks, track weight exactly as I stated, then find the change in the weekly average. You can always subtract a couple hundred a day if it's too much.

              • 1 year ago
                Anonymous

                I put light exercise 1-3 times a week

              • 1 year ago
                Anonymous

                I don't know what your job or hobbies are, but if you literally just sit at a desk and workout a few times a week I'd put sedentary. If you walk around a lot for a job like a warehouse or a restaurant or something you can put light.

              • 1 year ago
                Anonymous

                I work at a railyard, I walk at least 2-3km on uneven terrain every weekday.

              • 1 year ago
                Anonymous

                2400 is probably fine then, like I said try it out and adjust as needed

              • 1 year ago
                Anonymous

                Ok I upped it, so do you think this will do until I get down to like 250lbs?

          • 1 year ago
            Anonymous

            Good luck getting to 400 pounds on 1800 calories

            • 1 year ago
              Anonymous

              I upped it to 2.4k calories, is that better for losing weight and building muscle at the same time?

      • 1 year ago
        Anonymous

        then continue doing it
        those drugs are filthy expensive as well. Like $500 a month. Thye're appetite suppressants, so nothing that you can't do with willpower.

  4. 1 year ago
    Anonymous

    read the fricking sticky you arent special it was literally written for people like you

    • 1 year ago
      Anonymous

      The sticky says 1g of protein per lb of bodyweight, but how the frick is anyone supposed to east 317g of protein on a 1.8k calorie diet?

      • 1 year ago
        Anonymous

        1g protein per pound of lean body mass. Fat doesnt need protein, muscle does

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