> 20 years old
> Weigh 95kg (no muscle, so it's a tragedy)
> Work out everyday
5-10 pushups x1
20 sidelifts with 5kg weighs X2
20 squats x1
20 situps x1
20 knee pushups x1
>My diet consists of 3 meals and binging on pears and apples cuz junk food disgusts me.
>Still 95kg.
What am I doing wrong?
I like pears they taste nice
Track your calories
Calculate your TDEE (google it)
Eat 500 calories less than that
You barely do anything, and you're probably eating pure trash. Eating fruit isn't doing you any good.
Track your daily calorie intake, and start actually lifting.
Ikr? People seem to hate them idk why.
Noted.
Calculate your calories.
Stop doing meme exercises and read the explanation about adaptation in Practical Programming for Strength Training
do more, eat less
also: count your cals. focus on high protein/fat and restrict your carbs. fruit is literally sugar and fiber. drink more water. cut out all refined sugars. read the sticky.
Alright, thanks lads.
Hahahahaha this has to be bait fuck off
how tall are you? and your exercise routine is not doing you much good, you probably burn no more than 150 calories after all of that is done, and it is not giving you any muscle either.
1.8m
I'm retarded about working out and I often struggle because of my heart.
When did you start working out? It takes a while until you start noticing changes.
But yeah, others are right. Try and eat less and more healthy and if possible work out more. Working out every single day is a bad idea, too. Have some rest days every once in a while
I started about a month ago.
Then do cardio, you retard. Unless by weak heart you mean some sort of heart condition in which case I apologize.
It's both. My family has a history of underperforming hearts but me being a lazy twat surely didn't help it either. No offense taken.
good luck OP :)
Give it about 6 mnths to a year. Then if your not noticing any changes your doing something wrong. And keep doing more and more reps
eat 2 grams per kg of protein and you'll be fine
I used to be like you man doing shitty meme excercises at home, please trust me and just go to a gym. Learning the big 3 arent difficult and are actually a lot more fun then tedious bodyweight shit and youll get way faster gains.
if youre scared of freeweights even just using the machines at your gym will be better than the shit youre doing now.
I prefer to stay at home and do everything I can there rather than embarrass myself at the gym. I lurked a bit here before and I know u guys hate fatasses so I would rather not be annoying to likes of u IRL.
no one makes fun of fat people at gyms, and honestly its pathetic that you would let something like that hold you back. In fact id say you should go to the gym for the sole reason of getting over your embarrassment fear.
if you actually step outside of your home once youll realise that the memes on Jow Forums arent really true and they just prey on insecurities.
Don’t listen to the user that told you to do SS. It’s a meme. If you have money, get a membership at a proper gym, find a good program (I personally recommend PPL or PHUL) and eat properly. Like all the other anons said, count your calories, be mindful of macros, don’t eat shit and gradually decrease the amount of food/calorie intake. Most importantly, be patient
>diet consists of 3 meals and binging on pears and apples
You can gain weight on the healthiest foods and lose fat on the junkiest of foods. Fruits for example have a ton of sugar.
Read the sticky, use cronometer to track your macros and calories easily
Get a food scale if you don't have one and log everything
Your training is pretty weak, follow this if you don't have access to a gym
If you never leave the house then why even try to get fit? Get a gym membership Paxton.
Because I have a GF and I want to live for her. Already had a minor heart attack. I'm not taking chances.
I will go to the gym once I get something going. Like basic muscle. Then I won't feel Soo embarrassed.
I'll do my best.
you already have basic muscle because youre a fatfuck. If you ever do end up going to the gym, youre going to realise how much of a fucking retard you were by waiting until you got "basic muscle"
Lol what muscle
Youre beyond helping man. You can very easily go to the gym but youre scared of failing.
God, I want to put my tongue all over your soft flabby body
You're right. I'm scared. But I still won't stop trying. One day I will go.
>autistic apples
you need a looooot more volume my man. i don't go to the gym either and i have an okaish body, but i do 10 x 33 pushups 6 days a week on top of curls and shit. what you're doing is not a workout, it's not even a warm up.
Can you give me your workout routine? I wanna try it.
Lift more eat less fruit swap it for more protein or you will never get gains
Everything
Your work out routine sucks ball (just lift weights and do a normal strength routine instead of calisthenics like a fedora tipper)
You constantly eat junk food
Do some fasting or keto
You dip, you go to the gym to get muscles, not to be seen with a pump. Wear a hoodie if you're embarrassed
you really shouldn't do somebody else's routine imo. you have to adapt your routine to your own body, see how it responds. my advice if you can't go to the gym is to do a shit ton of volume of push-ups (different variants to hit chest, tris, shoulders), if can do dips and pull-ups do those too, sit-ups, and curls and lateral raises if you have a dumbell.
i do: 5 x 33 diamond push-ups, 5 x 33 wide push-ups, 10 x 12 dumbells curls, 10 x 25 lateral raises, 10 x 30 sit -ups. i'd add dips and pull-ups if i could but i don't have the material for it. If you can afford a gym membership do that instead, i'm just doing this until i can afford one
I don't eat junkfood. Gonna correct my workout.
Thanks. I'll try yours and see if I can do it. Adjust it accordingly.
Stop doing sit-ups. Start doing crunches or lay on the ground and do leg raises with straight or bent legs. Keep your abs active throughout the set.
Don't do sit ups they fuck up your spine and are ineffective compared to other exercises that also have the added benefit of not being so uncomfortable to perform.
Google alternative core exercises like planks etc