Can you help a brah out and give me some starting out advice?
Maybe a routine to get me going?
Can you help a brah out and give me some starting out advice?
Maybe a routine to get me going?
Fullbody 5x a week squat pullups/chinups strict press deadlift bench
iktf brah, you can have my meal plan + routine when I started (1m86, 47 kilo)
pic related is me after 5 months, I'm now at 8 months
breakfast:
-150gr potatoes
-100gr smoked salmon
-150gr smoked trout
-1kilo broccoli
meal after first work-out
-4 bananas
-150gr cod
lunch:
-150gr potatoes
-750 gram sprouts
-100gr smoked salmon
-150gr smoked trout
meal after second work-out:
-4 bananas
-150gr cod
dinner:
-150gr potatoes
-750 gram sprouts
-250gr shrimp
-150gr smoked trout
Routine : Upper body / lower body split
Day 1: Upper body (90-100 minutes)
-4x benching
-4x bent over rows
-4x incline benching
-4x dumbbell shrugs
-4x Overhead press
-4x dumbbell press
-4x dumbbell lateral raises
-4x curls
-4x hammer curls
-4x dumbbell flies
-4x tricep extension
-4x tricep raises
Day 2: Lower body (60minutes)
-5 minute plank
-4x deadlift
-4x squat
-4x forward bends from squat position
-4x calf raises
-4x forward lunges
-4x goblet squats
+ abs during afternoon: (30 minutes)
Day 3: rest day
-repeat ab workout from leg day
Day 4: Upper body
-repeat day 1
Day 5: lower body
-repeat day 2
Pls be bait
Dillips that you?
this must be a meme
Ss +gomad
Please see
Okay here's one:
Read the fucking sticky you stinking zoomer
no argument
gonna need bait to catch all those fish haha
what is the point of having so many exercises in one day
>1m86, 47 kilo
leukemia?
Kill yourself 3xfailure
Geez, I wish we had a sticky for people to read so they don't ask dumb questions...
this
I do one set in the morning (1hour) and 1 in the afternoon (30 min), and I like to vary.
anorexia and body issues
Yeah man, it's pretty fucking easy all you need to do is
Reading the StickyxF
Grey skull LP is good
Also read the sticky
>What are genetics
based Americans not comprehending that some people didnt eat mcdonalds and drove around in cars all their life
how weak are we talking? did you start from obesity?
i had to work on my posture and strengthening my torso first. if you cant use your lats worth a fuck during a compound movement or have weak abs then its going to make having a stable core for good form in dumbbell exercises, then youre not really going to be able to move forward anyway.
what exercises did you do to fix your posture
had to start all over because I lost 9kg and now I am not able to squat anymore since I automatically lean forward and it turns into a good morning
well for me my weakest area was the erector spinae and lower abs, so i started climbing stairs 2 at a time and making a conscious effort to have good walking and standing posture for the weak back muscles. for abs, planks are king. they did a good job of teaching me how to flex my abs properly and generally control the muscle group better. situps would be good for trying to develop more powerful abs tho
SL + GOMAD.
It's what I did. It provided a structured workout plan and progression. It really helped me learn about what I should be doing. After I got the main lifts down I started to add accessories. Eventually you'll outgrow SL but hopefully you'll know what goals you want to achieve by then and you can move on to a routine that will better help you achieve those goals.
I didn't do full gomad. I counted calories using mfp and then topped up my calories with full fat milk. I hit 4k every day for a two weeks then reduced my intake to Tdee +250.