How can I go from being a scrawny 25 year old loser to a fit guy...

How can I go from being a scrawny 25 year old loser to a fit guy? I wanna do it because I'm the forgotten person the family line

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do you do labor work? you look 35

Im so sorry user...

>the average Jow Forums poster

Are you a Turk or Bulgarian?

Well kinda but its no harsh labor work, I've just treated my body with shit foods these past 2 years, my moms died of cancer so I wanna live a healthy diet
Its okay it happens

If I were you, I would do all of the following:
>better hair cut
>get those eyebrows fixed so they don’t look like default Mii brows/McDonald’s arches
>lift, do SS/SL 5x5 for 3-6 months while eating 500 calories over maintenance.
>after that, run a mini cut and get back to 10% bodyfat, then start with a bro split or a ppl or any hypertrophy routine
> after 1.5 years you should look a lot different, and since you’re over 25 you should run test cycles. Just do test nothing more but read up so you know what you’re doing

Aside from that I would also make sure you do some kind of cardio a few days each week just for general health.

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Wouldn't doubt it but who am I to judge
I'm Hispanic, any tips on what I can do to start user?

As a Turk he's definitely not one of us.
Definitely is Bulgarian, I know many Bulgars who look like him.

itt : my life is potatoes

Do nothing but cardio, cut down to

How tall are you OP?

10 pushups

What are you trying to achieve btw OP?
Ottermode? As big as possible?

A pic for reference would be greatly appreciated

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Thanks user, the eating part is where I'll probably have the most difficulty on, if one of you could post a meal list that I can follow ill appreciate it.
>no eggs
>no meat
So just do salads?
I used to jog everyday but I quit that
I'm 5'6
I'm just trying to look healthy, if you were to see me in person you would say I look tired user

SS + GOMAD

OP I'll help you as a personal trainer, do you know why SL 5x5 and SS 3x5 is in the sticky?

Because you cannot become big by curling 5lbs for 100 reps like in The Simpsons.
You cannot become muscular by emulating a bodybuilders workout and expect the same results if you're not using the same weight as him.

Muscle does not have a direct relation to strength, rather a relative relation.

What does this mean? Your transformation will require 3 stages. A strength cycle, a hypertrophy cycle, and a cut cycle. During the strength and hypertrophy cycle you will be eating more to gain both muscle and fat then you during the cut cycle you will eat less to reduce the body fat.

During the strength cycle you will not notice much of a difference in muscle mass, but it is a foundation you require as I've mentioned with the Simpsons example. You need to do this for 2 to 6 months depending on where you are at. Go any longer and you become a strength lifter who never becomes big big. However this is fun and simple in itself because you mainly focus on compound lifts. The hardest part is learning form for these lifts because they are also dangerous if done incorrectly. Deadlift, Squat, Weighted Chin ups or Barbell Rows, Bench Press, and Overhead Press. Learn those lifts. Your workout for the day can literally be Squats and Overhead Press and it would be sufficient but I do recommend you do the full SS or SL program. Which is also just Deadlift, Squat, and Bench for the day.

Hypertrophy cycle is where you start adding all sorts of drop sets, high volume (more sets and reps), isolation movements, and using machines after your freeweight workout. This is where you deload the weight and do more reps and multiple exercises for one muscle group such as doing both Bench press and Incline bench on the same day. This is where splits such as Push Pull Legs comes in.

I'll continue this cause it's getting too long.

this

>Eat healthy, make sure you have enough income to afford it.
>Bite the bullet and resign to skinless bonless chicken breast + fish + broccoli / rice etc.
>Don't look here for realistic expectations or advice. People e-stat like fuck and its not consistent.
>The sticky is decent though
>PPLxPPx is a good routine
>Volume for looks // intensity for strength -- decide what you want, but at some point you'll want to mix it up
>take a break every now and then, your CNS may need to recover if you're doing heavy compounds like deadlifts too frequently.
>Weigh yourself + food regularly to keep tags on progress
>you are not too old at 25.
>but tailor your expectations. You may be able to push 225 for reps and still not "look" like a magazine
>It may take you 2 years too look fit to normie standards
>it may take 4 years to look fit for gymrat standards.

God speed. Don't be a faggot and give up.

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Continuing my personal trainer advice.

Do not do Push Pull Legs before your strength base. You are skinnyfat (yes it sounds insulting) which means you have a low amount of muscle and strength. You will not gain muscle without your strength foundation. Now your workouts become a bit more complicated than your strength workouts. For example let's say you got up to 315lbs for 5 reps on the squat. Now it's time to deload the weight and try 225lbs for 12 reps for more sets. After you will do weighted lunges, Romanian Deadlifts, then leg curls on a machine all in the same day. This is also the reason why many newbie lifters believe they're stronger than a bodybuilder when in reality bodybuilders are just doing shit ton of more exercises and volume.

Next is the Cut cycle. This is the mental stage. This is where maintenance workouts come into play. You start stimulating your muscles by returning to mostly just compounds just enough while low on energy from eating less with high protein. My favorite maintenance program is Jim Wendler's 5/3/1 "I don't do jack shit" variation.

Without steroids your body can only become anabolic or catabolic at a time. When you first exercise while gaining you both "gain muscle and lose fat" because your muscles start gaining more sarcoplasm and bloodflow to adapt to exercise. Most people call this "noob gains" but it's not really muscle muscle. It's just the activation of inactive muscles.

Anyways all of this takes time and effort. Get a calorie counting app on your phone. Buy some chicken breasts and lean steaks. And good luck.

me
Listen to this user.

I like PPL a lot, but the amount of volume is probably not ideal for a newbie. Again, i think the sticky is a pretty good reference point and take what you read here with a grain of salt.

There should be a mega thread with fitness book PDFs too somewhere.

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So if I just eat skinless breats plus any vegetable everyday I'll be good?

I just want to have a meal list ready so I could start exercising, I don't wanna die by overeating/undereating etcc

Everything sounds complicated, I just want to gain strength and not feel weak like I do.

Thanks to both of you anons.

Read the sticky. With proper calorie intake and exercise you can hit your genetic limit in 4 years.

just start doing anything right the fuck now

consider this your before pic, come back next year and post the after

Honest question op - how often do you masturbate and to what?

>no eggs
>no fish
>eat fruit and veggies
written by a delusional vegan kek

not OP but 3 times and to shadman

Ok user
I masturbate daily almost, to porn.
I was like what am I supposed to eat then

this has to be some of the worst advice I've ever seen. Please nobody listen to what this says

You’re 25, fuck.

Is that old now user?

a literal fucken gainz goblin

>I masturbate daily almost, to porn
shame on u lil monkey man

bro you really do not have to overcomplicate things if you have never even set foot in the gym. if you were to go right now for a month or two, eating shit diet, even at a caloric deficit - you would still gain muscle. doing anything is better than not going at all. so just go.

just check out some of jeff nippard or jeremy ethier's content on youtube, this will set u up with basics

Is 25 too old to bother trying to be great at anything physical? Feel like there's no point in trying to lift or become a martial artist or do parkour.

I had a pipe dream of joining the army to get fit and make enough money to pay for kung fu training at the temple in China and become a sifu with my own school...

I know right, I stopped fapping for a month but I didn't feel anything.
Thanks user that made my head feel at peace, I appreciate the other anons for sharing info but its just kinda complicated for me because I've never lifted in my life, I've only done jogging, I'm basically a feminized version of a male at 25.

I hope people at the gym wont bully me or something

OP should definitely go with this infographic

OP here I think its not too late but we should have done this when we were younger, but hey whatbcan we do? Give up and die as a weakling? Or die as a nobody? Na man

This is a troll post, user.
Read the sticky, OP. The Liamrosen link. Download SL5x5 app and read the webpage guide, for example. Or any of the other beginner programs.

Kill yourself you shitskins, you will never be white.

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idk i think chances of any bullying is extremely low. maybe someone will think u look weak/out of place or whatever, but no one will say anything.
dont let this stop u from changing for the better, there are always insane and somewhat sane hypotheticals that ur mind conjures up to any situation, and this is simply a survival instict. but in modern society, this often works against you, so you have to shut it off, don't listen to what your brain conjures up. just go. make it a habit, even if u dont feel like going, then go, but for shorter duration or cardio only or something like this. gl

You have to individually tailor it my dude. You can't cut corners and it will take a lot of time to accumulate proper knowledge.

Generally speaking the macros from boneless skinless chicken breast are best since its high protein lowish calories and you can do a fair bit of work with it. Excessive red meat can cause heart disease and has more calories, pork is higher fat and calories as well.

Personally I really like legumes, broccoli, and spinach in chicken wraps. But you need to figure out what's in your budget, whether you want to gain weight, or whatever.

TL:DR read the sticky to get a baseline understanding. 1g of protein per 1lbs of weight is pretty good ideally, carbs should be minimized, there's a few sups like omega 3s and vitamin d that are probably good.

AMAZING POST

Neither will you

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>curling 5lbs for 100 reps like in The Simpsons
lmao I've never seen that

>t. shitskin Italian or Irish

Can you effectively train both for strength and hypertrophy simultaneously? Also, I injured myself and it fucked up my body and lifts and now I'm about as strong as I was, but not quite. Issue is I'm 26% bf and look chubby. Do I keep going till i get all my strength back or cut now?

Nah, purebred serb

lmao, do you seriously consider yourself a white European?

so... youre not white

>Implying serbs are white
HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA

This is the gayest shit I’ve ever read

1. every week shave your body with guard size 0 or 1
2. eat a fuck ton
3. work out a fuck ton
repeat for the rest of your life

>Is 25 too old to bother trying to be great at anything physical
Probably for stuff that requires raw strength and endurance, yeah. But there's plenty other pursuits you could still excel at. Most bodybuilders don't peak until near middle age, dart/golf players are all old gross fatties etc.

I'm looking to do the same thing
I think being fit is different for everyone based on body type and interests, some guys are built for lifting, some climbing, some running, some for fighting... what is it you like to do, run, bike,swim, lift? start by identifying what your good at and what you like to do thats physical activity, and build on that, basic strength,core and balance exercises can all apply as well

:( fuck, I wish I had started when I was younger. Now I'm too old for this shit and all I interested in is lifting, parkour and martial arts. I've been reading kengan asura too so this is extra demotivating. I really wanted to move to a temple and train martial arts all day every day but I guess its just a silly dream.