Please help

Please help.

Just tell me what to do, I want to start today.

Only stuff I can do at home though.

Please respond.

I'm 175cm (5'9 in american?) and 63kg (138 lbs).

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SS+GOMAD

Read the fucking sticky

/thread

"at home" is pretty vague. do you have any equipment?

try killing yourself because you obviously cant use the catalog

lift

eat more protein, twice as much, start lifting NOW.
full body workout 3x a week or GreySkull LP

Not really... I have two 2 liter bottles filled with water that I guess I can use somehow, instead of dumbbells...

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If you don't have any equipment, just do a basic calisthenics routine and cardio. Eat more protein, drop sugar. Do it a few months and the go to the gym or buy weights

probably bait but picking up water bottles will do nothing. invest in some dumbbells and a pullup bar, then save up for a rack, bench, olympic bar and plates.

I'm serious.

A couple of dumbbells will cost me like 40€, damn it. I guess I should get them but I wanted to avoid having to buy them.

or you know buy a gym membership

you can still do calisthenics. pullup bars are really cheap and the chinup is one of the best exercises you can do

Isnt this skinnyfat?

drink the water, fill them with lead or sand. use 4 (6?) packs of water as kettlebells, hang several on a broomstick for a barbell

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I was the same as you, except I looked like this weighting 77kg. Doing pushups and pullups for 6 months helped me tremendously.

Are you serious or memeing? cus im legit same position as you, kinda, 79kg and 190cm.

Not OP but my dumbbells have just arrived, what can I do now without a bench? Could I use floor/bed as a good substitute? I tried some biceps curl, seems good but I worry about my back posture, don't know if it's right

>floor/bed
eh not really.

Do dumbbell curls, dumbbell squats, dumbbell triceps kickback. Also put some dumbbell plates (if you have adjustable ones) into a backpack and do pushups with them. Slowly increase weight each week.

Serious. Doing that and going down to 65kg made me somewhat better looking. Gained much size in back and triceps, while decreasing body fat. You're a big guy so it may be different for you (more height and need more muscles to look good)

> you're a big guy
f-for you

regular curls, hammer curls, lateral raises, arnold press, ohp, weighted pushups if you dont have a bench

Appreciated, thank you

>eh not really
Do you think they are useless or should I aim to do them anyway?

Those are some based digits. One off from all 6 nines though.

Invest in a pullup bar, like 30 bucks and takes 30 minutes to put together, one of the ones that latches onto the door frame not one that fits inside it.

-Pushups
-Bodyweight squats, work up to single leg
-Lunges
-Situps/planks literally so many ab exercises you can do, you can look up all of them.

If you have residual income, drop 100-200 bucks on some dumbells, check the FB marketplace for some deals. People are always selling shit they dont use.

As far as programming goes, read the sticky or just look up some bodyweight or simple at home program, at this level it literally doesnt really matter what program you follow, just start exercising.

try shooting yourself in the head

>Only stuff I can do at home though

Why?

Stop being autistic, get your ass to the gym and start lifting weights you fucking gimp.

>138
>Belly like that
Oof sorry bro

Do them, dont worry, a lot of people actually do it because it makes having imbalances impossible

I just had a full cup of tea and I almost lost control of it after reading your comment. If you're still here, user. Thank you for the chuckle.

Why ss why not stronglifts

Do this OP. Don't kill yourself trying to do some meme workout, just build up some endurance and eat enough to gain muscle. Look up Scooby's beginner routine and watch his videos so you learn good form. Even if you can't buy a pull up bar right now you can still do everything else.