5'4 140 lbs
I'm already fasting OMAD and eat slightly above maintenance.
Where do i go from here? Cut?
What lifts do I do?
Here's my routine I just started two weeks ago.
20 min jog.
2 min plank
A
DL, Bench, Squat
B
Lat Pulldowns, Seated Rows, Overhead press
Natty gods, heed my call
Read the sticky 1xF
oh yeah I try to work out fasted
I did, Im literally doing SS and fasting
I just need someone to guide me
What's a typical day for you diet-wise?
Are you skinnyfat by any chance?
diet is horrendous im trying to eat less sugar
im azn so rice + protein mostly
im cutting down on Fast food and sugar.
No Soda's whatsover.
Break my fast with fruits. And try to eat homecooked meals.
i would say so
can't you tell from the pic?
So you don't have any muscle + you have quite a bit of fat.
Two options:
1) Read up on fasting and do OMAW until you can see your abs then start a lean bulk.
2) Do a beginners lifting routine like SS for 2 months or so to get a little bit of muscle then cut
Literally me rn
Monday: Strong Lifts 5x5
Tuesday: Rowing Machine at 120 Drag factor with a 4x15 minute set. Maintain an 18-20 stroke per minute set with a split time of less than 2:30 if possible
Wednesday: Strong Lifts 5x5
Thursday: Same as Tuesday
Friday: Strong lifts 5x5
Can I do one and two?
Like OMAD and 5x a week lift like what I'm doing?
I do HIIT ropes or jogging every seesion.
If you cant find a rowing machine a 5km run works fine
If you find a rowing machine make sure its a concept brand, all other brands are unironically trash
How's that working for you?
Hows your diet and feed schedule?
HIIT Is not enough
If you want to at least cut some of that fat you need to do rowing. 1 hour total in the rowing machine will burn at least 500 calories
Even fasted HIIT?
I'll add the ROWING to my schedule then on top of the HIIT ropes.
Should I be eating at a deficit or maintenance while doing a workout if im cutting?
Its going ok,I have finals coming up thought so I havent been able to keep up the workouts for Tuesdays and Thursdays.
My lifts are increasing though, except my stalled overhead press REEEEEEEEEEEEEEEE
Schools out for me. I can focus on lifting now :)
wish me luck brochacho
Not sure about fasted, I just eat when I feel hungry cause I'm just starting out on SL
I Figure after 3 months pass I'll do a cut, but I dont even know how to do it lmao
As for my diet, I Just avoid: Sweets, bread, pizzas, hamburgers and any junk food in general.
I had a bad habit of repeating meals cause I ate really fast so I just eat fruits like oranges or bananas if I dont feel satisfied
i hear fasted hiit does wonders for fat loss
>diet
Right on brotha. I'm doing this too. I think it will make a big change. Too much sugars, mang.
Is this gyno?? why nipples so big
>5'4
>male
sorry
It takes time to build a decent body.
Get whey protein and creatine, they are basically like steroids.
Get mfp to track calories. Hit the gym for 3 years and you will look big.
Do a brosplit, fuck SS, fuck training legs.
You wanna train biceps and and abs least twice a week.
Ohhh yea, my college cafeteria also lets you know when there's soy in food so I just try to avoid anything that says there's soy just in case. I occasionally indulge in it, but my diet mostly consists of bland spaghetti and chicken. Or rice with vegetables and chicken.
I miss steak
Fasted HIIT kills gains
Almost forgot, we're literally at the same height. We'll make it my fellow midget
Meme
Lets do it bro!
Okay I think I’m gonna do option one and stop lifting for now
1. OMAW water fast till lower BMI and lean bulking
>5'4
>making it
Pick one
Is this gyno?
>5'4
user I...
>5'4
Cucked by the genetic Jew, you better hit the gym HARD to compensate bro
ok baby girl. first of all why are you eating slighly above maintenance at that high bf? get your bf to the lowest you can get (possibly 10 %) then lean bulk to 15-16 % bf then cut. then rise and repeat. it's really that simple.
also why the fuck are you fasting and doing ss? I know newbie gains are supposedly a thing but DONT.
show body nigga.
Make sure u get off GOSAD op
So imma just fast first to cut then lean bulk
what the fuck is GOSAD?
>5'4
user... I...
Up your cardio.
Do HIIT.
FOLLOW A PROGRAM.
At first I followed a program from bodybuilding.com
3 day split, from a user name bladerunner. Or blaze runner or something like that.
Work out til failure
brosplit is a meme
but its a meme that fucking works
A-user h-how do you look this way? I'm an inch taller and over 30 pounds heavier than you and I don't have nearly the fat%. How does one achieve this mode? Jesus.
>brosplit is a meme
You should have ended your reply there...
post body
idk
I think its my diet but i only started working out 2 weeks ago
Im cutting then doing a lean bulk. 7 day fasts till I hit maybe 125
Well, so long as you try you can't be faulted. Good on you for that.
Im excited to see a change.
You should have seen me 6 months ago I was at 167.
You're a bit above your BMI.
It's a perfect time to hit the weights. It is possible to build lean muscle and lose fat. Just focus on weight training eat clean and lean.
That's pretty rad. You should start hitting weights for real.
Fuck I can't do OMAW then. I'm confused with conflicting advice.
How's this routine:
OMAD (Deficit)
- Eat clean lean
- No sugars and fast foods
Fasted Workouts 4-5 a week
A
HIIT Ropes 20 mins
Bench
Deadlift
Squat
B
Rowing Machine 4x15 min
OHP
Seated Cable Rows
Standing Lat Pull Downs
If I just keep doing this, will I reach otter mode?
I shall dear user
t.
What is it about some fat people that causes them to have the "string tied tight around their waist" look?
Dont work out fasted. Burns through muscle. Try to schedule your workout before lifting
>the body burns through the muscle it needs to use instead of burning fat that it purposely stores for energy
How does it feel to be retarded ?
>5'4
just give up now
He's not entirely wrong. When you deplete the body's liver glycogen it starts eating at muscle via catabolysis.
Except it uses fat first before muscle.
Muscle has less energy potential than fat which is ltierally an energy storage cell
>eating slightly above maintenance
Retard if you stuff your face during your one meal you’re not going to lose weight
Wait, you're 5'4" with that kind of gyno?
Those are fat Tits with big nips
Gyno is much more breast like
Gallon of onions a day
Onions
You need to lose a lot more weight. Still fat as fuck
S o y l e n t god dammiittt
just eat more onions