Greetings, Robots!
It's me again. You know the deal: most of your questions are covered in the guide and if you're too lazy and don't think you can handle that much reading, ask in the thread and I'll copy/paste the right part, or even answer anew.
I'll answer some right here:
>I want to lose weight, how?
http://www.calculator.net/calorie-calculator.html
You start by calculating your basal metabolic rate (what your body burns on its own, without any movement or exercise). This is the best number to get because the calculations involving exercising cannot know how long and how intensive your exercising is. From that number, deduce 400kcal or so and that's your max cap per calories per day. It should give results within a week if not before. If it doesn't work, lower the calories you eat and/or make sure you count everything (liquids can have calories too, especially soda). Remember, calories are units of measure just like meters and Celsius degrees; calories measure the energy in food and the only reason we eat is because we fuel our bodies with energy.
>I want to get nice abs, what do?
Don't train one specific body part only. That's bound to fail and if it didn't, you'd look goofy at best and at worst you'd risk muscular imbalances.
For those I've met before, report on your progress!
Guide incoming.
This covers pretty much all you need to know for starters, from weightgain and loss to cardio and strength.
>>25489419
Went today but the free weights were pretty much full with giant chads
didnt dare desu
>>25489481
No problem, the fact that you went is already something to consider! Remember that dumbbells aren't that expensive if you want to buy some for home.
Next time you go, it'll be easier, and even easier after that. Don't think of this as anything bad: it's progress.
Dumping useful images in relation to the guide.
>>25489565
Thanks mate. Trying again tomorrow.
>>25489648
No prob.
I'm too nervous to ask someone to spot me
I intend to get dubs on every image, watch me.
>>25489670
For what? Barbell? Lift in a cage and you won't have to be spotted.
What are calories? It's all in this image.
The dumbbell program:
Military Presses
https://youtu.be/HMvzUDwaBeA
Shoulder Presses DB
https://youtu.be/B-aVuyhvLHU
French Presses
https://youtu.be/RQMQR9r99lg
Rows
https://youtu.be/-koP10y1qZI
Squats
https://youtu.be/UXJrBgI2RxA
Pushups (wall, table)
https://youtu.be/a6YHbXD2XlU
------------------------------------------
Program:
5x5 military presses (5 sets of 5 repetitions)
5x5 shoulder presses
5x5 French presses
5x5 rows
5x5 squats
5x5 pushups
Do this every other day if you can. Taking more rest days is not a problem. Just avoid working out two days in a row.
The barbell exercises you have to do with either SS or SL. They're not all there, but the basic ones are.
Work Out Tutorials
https://youtu.be/F3QY5vMz_6I?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/-4qRntuXBSc?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/Dy28eq2PjcM?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/rT7DgCr-3pg?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/7HRqB30lxmo?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L
https://youtu.be/423Ew_DQC40
Videos include tutorials, an interview with Rippletits and how to use a power cage to lift alone safely.
List of bodyweight exercises.
>>25489811
Dubs!
And now, a chart to stick to your fridge.
SL = strong lifts.
You may prefer this to SS because it has simpler barbell movements. You can always mix the two, they're very similar and based on the same principles, which work.
Compound movements are best because they train lots of muscles together, which saves you time and energy (if you had to do this on a machine, you'd have to use several machines, which becomes less efficient: the more tired you get, the less heavy you can lift, the less strength you actually develop); also, when your muscles work together, they learn to be more efficient as a whole and grow harmoniously.
I must go already. I've saved the thread so I'll read whatever comment you posted.
Even if you don't read the guide now, save it, soon or later it will be useful to you.
>>25489419
>>25489446
>>25489565
>>25489625
>>25489655
>>25489680
>>25489712
>>25489748
>>25489767
>>25489811
>>25489823
>>25489868
>>25489919
>>25489963
Thanks a lot. I needed this, tripfag.
Can't afford gym membership? Get one of these bad boys
i have a set of dumbbells but no bench
i try doing bench press on the floor but it's kind of messed up
Hey nick, I appreciate what you're doing here but I've got a problem
Squats, deadlifts, even military press have been causing inflamation in my back. I've had costocondritis for years now (they don't prescribe much to treat it) and despite lifting fear that because of this I won't make much in the way of gains
can you recommend a good program that does not use any of these above exercises? Currently my routine had been
bench
incline bench
shrugs
pullups
pullovers
curls
incline curls
concentration curls
and its been a while so I forget the rest. How do I get a more well-rounded program that does not involve squats or deadlifts?
>used to be 110lbs weakling that got pushed around by indians and chinese in town.
>read /fit sticky
>1 gallon of milk a day, 3 giant bowls of oatmeal a day with lots of fruits inside, also 5 scoops of weight gainer
>squat 5 times a week, deadlift 2x a week, bench 1-2x a week, no other exercises as they just distract you and make you tired and shit up recovery
>gain 70lbs of pure muscle in 2 months
Rippletoe is a genius, if you don't follow starting strength down to the letter you are missing out.,
Why lift when it's all about the face
>>25491542
>a gallon of milk for 60 days
that's like 260 bucks right there and what are you supposed to do if you've got allergies
150 pound skinnyfat
What do?
What's the point. Getting /fit/ won't make up for the things I can't change.
>>25489419
I'm poor, anxious and have body wide tremors that make me shake when I exert myself. I was bedridden for over a year and I want to try and get my body strength back up. It is really frustrating. What would you suggest I do to get the ball rolling?
>Stalled on 70 kg's on Bench
>Stalled on 60kg's Squat
Only thing moving up is my overhead press. What the fuck is going on?
Must I eat more?
>>25491542
sup dust
>>25491542
aren't you that paki from /britfeels/? you look like geodude, lmao
>squat 5 times a week
you have no legs tho
Won't fix my tiny dick and ugly face.
Hey friendly fitizen,
I'm the one who had a back pain. (not sure if you remember or not)
I didn't do dumbbell squats, but instead used the machine to give myself an easier time.
How large is the difference between machine and free weights?
What can I do to make my back feel less shitty. I've pinpointed a pain to a spot behind my left shoulder blade. It also hurts to put my left arm behind my back.
