Weak loser

Can you help a brah out and give me some starting out advice?

Maybe a routine to get me going?

Attached: ha.jpg (960x654, 160K)

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

Attached: month 5.jpg (1683x731, 160K)

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

Attached: 1500935705527.jpg (600x456, 87K)

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.