splain me dis
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Ok /fit/izens, /b/tard here with a question. I'm currently 230-240 lbs at 6'0". I WAS an athlete back in high school, played soccer and lacrosse, trained on and offseason, had a 6pack and benched like 225, weighed between 165 and 175. That was almost 10 years ago, now I'm an out of shape cubicle slave.
I'm looking to start a casual routine to lose some weight and get in decent shape but I don't want to start paying gym fees. I own my own bench, and have a pull-up bar and some curling weights. Realistically, if I do a casual work-out twice a week and improve my diet to have mostly salad-type shit for lunch and lean protein + a healthy side for each dinner, with maybe 1 cheat day every 1-2 weeks to eat kinda unhealthy (nothing too crazy, just like getting a burger at a sit-down restaurant, or picking up some chinese food or a pizza or something), what kind of results can I expect and how long should they take?
For each workout day I plan on doing multiple sets of every standard exercise you can do with the equipment I listed above, raising weights the the maximum I'm capable of doing 10 reps a set with, along with calisthenics and MAYBE some light cardio. Tell me what I should expect and if you recommend any changes to my general plan. My specific goals are to get back below 200 lbs and replace some of my fat with a base of muscle, to look and feel more in-shape.
>pic related for desired body type, maybe with SLIGHTLY bigger arms and slightly less lean/defined abs/core area
>>35267381
bumping with hot ladies i guess
>>35267417
>>35267417
SFW board you daft wog.
>>35267427
whoops ok
clothes on from now on
like i said, i'm a /b/tard, don't know the rules here
>>35267438
Copy text, thread might 404
>>35267438
>>35267454
>>35267438
Read the sticky. Then read it again. Then read it one more time, then make a thread with any other questions you have.
>>35267469
>bumping his thread with pics of girls
>on /fit/
read the sticky and then post boipussy if you want any1 to care famalamadingdong
neck hangs x failure
>>35267476
>>35267483
i actually have the sticky pulled up and have been reading it alongside this thread, but i was wondering if you fine gentlemen had any additional/specific tips to give me based on my situation and goals
>>35267480
>>35267483
bumping with something else i guess
im not gay so i dont have any boipussy lol
>>35267496
Have you ACTUALLY read the sticky?
I don't think so. Lurk moar and read the sticky until you understand that "twice a week for eight months" ain't gonna do shit.
>>35267505
>>35267511
i'm looking at the diet section as we speak lol
so 3 times a week? 4? again, i don't exactly have very high goals here, and i'm changing my diet significantly
>>35267520
>>35267537
>>35267532
It sounds like you want to lose 40 pounds, and you don't want to have to be very committed to it. But you do, end of story.
>>35267544
>>35267532
i'll spoonfeed you a bit, but seriously, read the entire sticky, and then read it again. The diet part is extremely important.
Calculate your TDEE and eat 500 calories or so below it, use http://scoobysworkshop.com/calorie-calculator/ to calculate it.
Track what you eat using myfitnesspal app on your phone or computer. and weigh everything with a digital food scale for a few weeks. After you get a good sense of what your portions should look like you won't need to do this every day, but it's easier than you think and the difference is incredible.
Next get a gym membership ASAP, and go 3 times a week at least to start things off, follow starting strength. That's all I can say for now, this is all in the sticky btw, read the entire thing twice. It will help change your life.
>>35267566
THANK YOU. I appreciate the advice. Still reading the sticky.
>>35267532
Keep to your diet and you'll lose weight. COUNT CALORIES. Otherwise you'll under/overestimate what you're putting in and nothing will work as you expect. I can't overstate it enough. Yes it's boring. Do it anyway.
You 'routine' won't do shit. You just get skinny. You want to build muscle? Cool, but you can't lose weight and gain muscle at the same time (read the sticky). So you have a choice to make - lose weight then bulk, or bulk and gain muscle then cut.
These ideas shouldn't be unfamiliar to you if you've read said sticky.
It's probably a good time to stress that your routine is a bit shit. You need to lift 3x a week minimum for even small gains. If you want a body like in the OP, expect disappointment with what you're doing.
Read more. Get a proper routine (and gym membership if necessary). The pic in the OP is attainable, but not in the way you're going about it.
Fitness isn't a short-term 'life hack' that makes you beautiful after a short time of hard work. It's a lifestyle, and as such, requires commitment and investment (both money and time) over a long period.
>>35267596
Can I pull this off with my calorie counting/diet, home equipment, light cardio, and not getting a membership though? I could increase the plan to 3 or 4 days a week. I guess I would start with losing weight, then adding muscle
>>35267381
Hold up, you're like 28 and still frequent /b/????
>>35267596
>>35267628
i just don't want to start paying gym fees, and i would rather work out completely alone. i have worked out in gyms a lot when i was younger and doing it around other people is distracting/unpleasant for me, i like to just get in my zone by myself.
I'm willing to add more days to the routine, maybe buy some essential equipment, and dedicate a bit more time to it if necessary, i just want to do it from home and relatively casually
>>35267659
i'm 27. don't spend too much time on there anymore, but i started there in 2005. if i'm on there these days it's usually for YLYL or rekt threads
>>35267628
lifting helps you lose weight way quicker, and prevents you from looking like a melted ice cream cone when you lose 40+ lbs. You're gonna want to lift, no half assing this, if you don't put in the extra effort you'll regret it.
45 mins a day 3 times a week is easy, and actually really addictive when you start seeing the results, which come real quick when you're eating a healthy diet and counting your calories.
>>35267681
yeah i have a bench, curling weights, and a pull-up bar, what other essentials do i need to add to the home gym? with maybe a $100 budget to start, but more as I go?
>>35267674
>>35267628
>>35267496
This kid is confirmed not making it, I have no idea why you guys are wasting time on a NYR. He very clearly doesn't have the motivation to fucking luck and research for himself, so why would he have the motivation to stop stuffing his fat face and do hard things the rest of his life
>>35267695
you're gonna want a squat rack for one. a way to deadlift heavy is also really important. These things are hard to do without gym, unless you have a great workout area at home. $100 isn't gonna cut it for a squat rack. This is why I suggest getting over your social anxiety or whatever it is and just going to the gym using that budget, no one is watching you at the gym, trust me.
>>35267695
Dipping station, dipping/pullup belt, enough plates to complete heavy deadlifts. A squat rack is also crucial, but like >>35267741
says, is more than you're willing to commit to.
Just go the gym. Wear earphones. No one forces you to be social (most people aren't from my experience).
>>35267726
hahaha
ok faggot, i was 185 lbs and working out 3x a week at home with my equipment here, in good shape, until my sister died in 2013, then i gave up and about a year and a half ago started gaining weight
this fucking thread right here is the research, and me reading the sticky at the same time
and i've been eating salads and healthier shit for a couple weeks now, i'm already trying to start on the diet
plus i literally just graduated with my bachelor's last week, so get off my dick already
>>35267767
Haven't read the other posts: at 2 times a week with casual lifting, you will feel better, you might look a little better and lose a little weight if you get your diet in check, but nothing spectacular.
If you don't create a balanced program and do that from the start you're going to be wasting your time and hindering progress. This is sub-optimal both for your psychological/emotional state, and for your time management. Get yourself a decent routine or program, follow it. It simplifies everything, and you're more likely to stick with it, thus you're more likely to succeed.
10rep/set is alright, its sub-optimal for strength gains but passable for some strength/some hypertrophy. Make sure you balance your push and pull work or you'll fuck your posture, your shoulders and your progress will be slow.
Cardio is great, account for the calories accordingly: you want to lose weight yes but that will interfere with your ability to build muscle, take that into account, find a balance that works for you.
Give yourself at least 12 weeks before you start really evaluating your progress in terms of aesthetics: that's about how long it takes for the average observers around you to recognise any changes if you're progressing at a decent rate.
>>35268719
This is pretty dead on.
Control of routine (diet, rest, exercise) is a must for the best result and long term gains.
And yeah its definitely a few months before others see the difference.
