I'm ~183 cm
~58.5 kg
I don't have much time for exercise cause of full time study and other hobbies, but I was wondering what I could do to fix my flab. I used to be fat, say ~75 kg at ~170 (?) cm.
Developed anorexia and lost a tonne of weight, so I also have no muscle mass.
My diet is typically healthy - salad and red meat 3-4 times a week, I do'nt eat junk food, and my snacks are usually fruit or yogurt. Worst thing about my diet is probably the amount of cereal that I eat (equivalent to Justright, fruity and sugary bullshit).
>>37939089
>I'm ~183 cm
you just look skinny to me
Classic case of Klinefelter's sorry op
Fucking gay
you know what to do
>>37939134
Dont listen to this Op
>>37939144
New to /fit/, don't get the reference, what the fuck do I do
>>37939186
1 chicken breast/lb of body weight
and at least 5 sets of 5 scoops of protein powder
>>37939186
Lift weights and eat more.
>>37939215
>protein powdah
PSSSSSSS
Just eat, my man.
Also, on a different topic, what about that boody, OP? Are you into some yaranaika activities?
>>37939186
>>37939089
Also you're just skinny, not skinny fat. So lift weights and eat more. Read the sticky.
>>37939239
>booty
Also judging by those monogafag stuff behind you, i bey you are.
Lets have sex. I teach you the way of the Iron pill gods of fitness.
>>37939246
Read the sticky, apologies friend
>>37939239
My boypussy is still virgin.
>>37939253
If you'll work me until I'm not a twig.
Should I bother with any testosterone inhibitors? Cut down on anything that will give me gyno? I only drink milk lmao
Any cardio that can help me?
>>37939089
If you don't have weights, or access, just do body weight exercises. But weights are best (with bodyweight exercises being a good supplement, even if you have weights), focus on compound movements (bench press, overhead press, squat and deadlift) for the bulk of your workout
>>37939297
>>>>>>Testosterone inhibitors
Topkek.
Yes OP use those and progesterone. You'll make tons of "gains"
>>37939313
Wrong word, mb
Estrogen inhibitors*
I can splurge money for meds if it'll make me less of a fucking woman. I'm on vortioxetine, but I'm sure that has no effect on my physique.
>>37939089
Im 171 and 65kgs. How the fuck can you weigh 10kgs less tham me?
>>37939382
absolutely no muscle mass, you'd be surprised
>>37939302
I appreciate the genuine response.
I guess the sticky has tips on how much to do and whatnot. Do you have any suggestions? Should I work everything with body weight exercises over the week?
>>37939089
Dude you are fat as fuck !!! You need to cut.
>>37939089
Just start sucking dicks, if you haven't already.
>>37939089
I would actually fuck you OP, you should trap.
>>37939089
Start bodyweight dot com
>>37939089
shut the fuck up you have time stop lying to yourself
start exercising and do a lot of fucking cardio to lose that weight and then lift
you dont need to eat more just dont eat all those carbs
>>37939473
You can try that. Finding time to go to gym 3 times a week would be a lot better though. Whatever exercise you pick, eat a bit over maintenance and gain some muscle.
is GOMAD good?
>>37939473
/r/bodyweightfitness has a 'good enough' routine until you get weights. You'll want a squat rack and a weighted vest if you want to do that routine long term
>>37939089
4 week cycles for sets and reps.
1st cycle 3-4 sets of 12-15 reps
2nd cycle 3 stes of 10 reps
3rd cycle 5 sets of 5 reps
----------------------------------------------------
chest (choose 3-5 exercises mix it up)
bench press
incline bench press
decline bench press
dumbbell bench press
dumbbell incline bench press
decline dumbbell bench press
chest flies
incline chest flies
-----------------------------------------------
back (do all starred + 2)
pull ups*
lat pull downs (front and back)*
machine rows seated rows*
bench arm pulls
t-bar rows
seated rows
vertical rows
reverse flies*
---------------------------------------------------------
shoulders (choose one or both military plus all others)
military press
dumbbell military press
lateral raises (front and side)
shrugs
vertical reverse flies
----------------------------------------------------------
biceps (choose 3-5 exercises)
straight bar curls
rope curls
individual dumbbell curls
isolated curls
ez bar curls
reverse curls
-------------------------------------------------------
Triceps (choose 3-5 exercises)
Ropes extensions up and down
Push downs
Reverse pulls
Kick backs
Over head press
Skull crushers
-------------------------------------------------------------
Legs (do all)
Squats
Lunges (forward and transverse)
Extensions
Curls
Calve raises (seated, standing, and weighted)
Post ass OP you cute little fuck
>>37939089
That's not skinny fat you retard you're just skelly
>>37939089
How is it possible to still look flabby at this weight/height?
I had anorexia and got down to 63kg at 183cm but with really low bodyfat.
How do you even move around qith so little muscle mass?
>>37939089
damn, I'm 180 cm 60 kgs with visible abs, you don't have them cause you now muscle
I'm also skelly so I started my bulk a week ago
>>37939089
You're looking fine desu
Just drop a couple more pounds for slight impressive.
The only thing that really seems not okay is the shoulders to broad.
>>37939089
>full time study and other hobbies
stop with the excuses
I study full time, work 100%, am politically active in 2 parties, active social life and still have enough time to go to the gym almost every day and shitpost on 4chinz
https://www.youtube.com/watch?v=YNCMx-5hrtU
https://www.youtube.com/watch?v=JGfygJXTwq4
https://www.youtube.com/watch?v=1Yxi-KwHNks
https://www.youtube.com/watch?v=TgGc_tUcjgk
