Richt is obviously how I look now, left how I wanna look.
I did read the sticky but it doesn't help me forward to my goals.
Anyone here can make me a training and food schedule like in extreme details.
like exactly WHAT I should eat, WHEN, How MUCH exct.
Same for GYM training, what excercise and how many times, how much weight exct..
As detailed as possible.
Make it so I don't even have to think, just follow it brainless.
I'm willing to pay, so if you leave your contact info i'll hit you up.
I fucked up, left is how I look... Kill me
>DO IT FOR ME
basedboy.gif
Routine:
Grayskull LP
Diet:Minimum .74 grams of protein per pound of body weight. Count calories, cut weight first down to 10% body fat and bulk up with a caloric surplus that will have you gaining about 22 pound per year. Use the sail rabbit calculator to figure it out.
5 sets of uncontrolable laugther every day
You're an idiot.
>I'm willing to pay
lol
>I read the sticky but it doesnät help me forward to my goals
lol
In case you are serious here's what you need to do:
Prioritize upper body lifts:
1. Bench Press
2. Rows
3. OHP
4. Curls
More volume is better.
You will also need to take steroids.
Have fun.
Shave your chest and rub coconut oil all over your body 1xF
even tho I love the response, this isn't what I asked.
Jesus you're a lazy lard and possibly double digit IQ nice.
shave that jungle you call hair all over your torso, you savage fuck
Do your own research and make your own gains. You'll never become a man by acting like a baby.
that's deep man....
>I did read the sticky but it doesn't help me forward to my goals.
Jesus christ you're retarded
This nigga stupid
>cut to pre-serum Steve Rogers physique, full mr skellinton mode
>lift weights
>eat at a caloric surplus and meet the necessary protein intake for your weight
>do this for the rest of your life and get to laugh at sluts
It really is not hard man, read the sticky again and if you still don't get it then read it again until you do
Imagine being so fucking stupid that you can't understand a fitness guide written to be comprehensible by literal retards, so you go back and whine about how you need to be told EXACTLY what to do and when to do it.
You are not going to fucking make it my man.
basedboy physique. you'll need to cruise 1g test a week for life to make it
No one has ever made it from skinny fat.
You need to have at least played some level of AAA sport as a teenager to actually be Jow Forums
Follow the 5Cs
Calisthenics.
Follow any program.
They all work.
Just focus on strength and strength endurance.
Curlbro routine:
Bench
Curls
Rows
1 set of deadlifts and 2 sets of relatively heavy squats ONCE a week.
Machine or squats are accepted.
Cardio
Can be anything from walking, to jumping jacks, to jumping rope, to shadow boxing, to a pick up game of basket ball.
Calorie Control
If you're too fat, eat fewer calories
If you're too small, eat more calories
If you're feeling unfit, then eat a better source of calories
Chilling out
Learn how to deal with physical, mental, emotional, and spiritual stress. And relax, and recoup. These are important for growth and longevity.
dont even bother. youve basically given up before even starting you absolute waste of a life form. disgusting
you're not going to, you are still the lazy fuck who let himself reach this disgusting body, and now you're too lazy to even do any sort of research before killing a thread with your bullshit. I swear and promise you you will never have a sexy body
Do you want us to suck your dick as well?
if you don't mind ;)
actualy i couldn't lift or go the the gym because of a card accident I had 3 years ago.
>card accident
Identity theft?
he made a typo! let's all laugh! hahahaha
Identity theft is nothing to laugh about.
Michael!
Kek
Op do you realize that it is going to take at least 2 years to get that physique.
Besides that you didn't give us any info in terms of height, weight.
The kind of diet that you need is low carb.
As an absolute beginer you can make you noob gains while doing a cut.
Calculate your basic methabolic rate and then cut 500 calories from it.
1g of protein per 1 kg of weight, less then 50 grams of carbs a day. Ad the remaining amount of calories as fats.
From what i see of your body you havenever lifted. For someone like you the best thing is to start with curls and body weight exercises.
>2 years
I'd say closer to 3, progress is gonna be slower if he's too retarded to comprehend the sticky
not op but i read elsewhere that it should be 1g per pound bodyweight. which would be around 2g per kilo
i've been eating like this the last few weeks but i am a skeleton with beer belly anyway
So the medical recomendation is 0.8g per 1kg, foran avarage adult male.
If you begin lifting you should go for 1g.
Thing is, we don't know what kind of diet did OP followed before.
He could get stomach issues if he goes sudently for an exessive amount.
Also not used protein end up converted to glucose.
So if you have a high body fat and you are not and your a noob. You can start with 1g, and the up the dose with time.
>and you are not and your a noob
and your are a noob
Sorry phone typing.