To anyone who feels hopeless about their situation and not sure what to do I want to give some advice that has helped me go from feeling the same to feeling much better about myself. We all have different issues were dealing with some of them may overlap with other peoples, but these things will help anyone regardless unless your already doing all these things which Im 99% sure your not.
1. Get regular sunlight. 30-60 min per day if possible, but every few days is fine to.
2.Start doing regular light cardio, a brisk walk for 45 minutes or more per day is enough.
3.Light weights. Get 2 10-15 pound single hand dunbells and start doing light reps and start trying to hit every muscle. also do something like pillates that works on your core, posture, and flexibility.
4. drink lots of water and eat plenty of green vegatables and fruit
5. stop jacking off every day,try to go 4-5 days nofap
6. completely cut alcohol, weed, caffeine.
7. if you are overweight try and watch your calories and focus on losing weight
Now at first this will seem like its not helping and is really hard, and will likely feel worse, but if you stick with it for a month or longer I GARUNTEE you WILL feel MUCH better.
Pic related is a reference for hitting all your muscles with the light weights. God speed you glorious neet bastards
original bump 51251
>>27777139
How the fuck do you get into vegetables after a lifelong diet of bullshit? There are some vegetables I take in meals like carrots, onions, leeks, mushrooms, and tomatoes, but most of the other ones are intolerable. I don't just mean boring, I'm happy to eat boring food, but the flavour of green vegetables is actively repulsive and an unpleasant experience.
>>27777469
Mix them with some type of creamy cheese, or make them spicy. Spicy stuff is great, I didn't like it until I had to lose weight and found out it masks absolutely anything else and satiates you.
>>27777139
What is the last excercise meant to work out? Shoulders?
>>27777139
What are the benefits from sunlight? I can just get nutrients from vitamins.
>>27777667
Obliques I believe. Side abs.
>>27777139
>5. stop jacking off every day,try to go 4-5 days nofap
>6. completely cut alcohol, weed, caffeine.
How about no. Not unless you guarantee me to get a gf
>cut caffeine
I want this meme to stop
>>27777139
they won't follow through until the happenings come, and even then, darwinism may take over
>starting otter-aesthetics
decent general advice but go follow a real routine. candito linear programming.
>>27777139
Why Caffeine?
>>27778424
Personally I just did P90X, I didn't even finish it desu.
Still had visible abs, a slightly bigger chest and toned arms though. I'm pretty happy.
>>27777139
This will not get you ottermode lol this will make you look starved.
500 calorie deficit is allready considerable let alone 800 and you won't build any muscle while cutting cals that much.
much better alternative
eat 300-500 cals a day surplus and then lift weights 3 times a week and after 6-8 months
diet down by having calorie deficit and then you can be ottermode.
How far will bodyweight routines get me? I'm a super skelly, 45kg and 5'10, and i can barely lift a weight. would bodyweight stuff give me some muscle to build from? a base, as it were
>>27777139
>800 calorie deficit
Nigger I'm trying to gain weight not fucking lose it you cheeky gains robbing goblin
>>27778647
also I have had pretty good results after 18 months but have not really eaten much better apart from increasing protein and still drink caffeine although have cut down alcahol a fair bit
pic related its me
>>27778026
>side abs
This meme has to stop
>>27777139
The last time I tried cutting caffeine the withdrawal was not pretty.
Pic related
>170 g protein
>100g carbs
>100g fat
and a regular workout plan has helped me out through the long run, especially while being in the military.
No fap does make you feel better.
Go like just 2 days without wanking and you will feel like a completely different person.
Always see pictures and shit like this or even popular ones but I never see a consensus. It's always 'this won't work' or 50% will swear by a workout and 50% will say it'll fuck you up or something.
I don't have the fucking patience to read through a thousand lifting forums and /fit/ is exactly what I mean when I talk about the 50/50 bullshit. I just want some god damn definition since I haven't ever gotten big into weights. I don't even need to lose weight, I just want to gain some muscle definition and potentially gain weight by being more hungry with exertion
>>27777139
>800 calorie deficit
how about no
>>27777139
I've regularly done all of those (except 6 - caffeine) for years.
No amount of self-improvement fixes ugly, poor and no social status.
>>27778814
I've tried man, & I don't even need to look at porn.
I work downtown and there's literally ton of girls walking the streets in their tight business skirts/jean enticing you with their jiggly butts. I can't help myself.
>>27777139
A lot of your advice is bullshit.
Doing too much cardio will fuck with your recovery time.
You didn't mention the vital importance of proper sleep.
Complex carbs, healthy fats and vitamins are important for gain but you could at least mention the need for protein. That's a bit of a biggie.
No fapping doesn't give you super powers or raise your testosterone to untought levels, stop it.
Light weights? LIGHT FUCKING WEIGHTS? Muscle "toning" is a myth. Heavy weights grow muscle. Light weights work for muscular endurance not "tone".
Most beginners don't need to focus on losing weight first or going into an extreme -800 calories deficit. Body recomposition a thing. As long as you work out with proper form and heavy weights, sleep right and get lost of protein but at an 300-500 calorie deficit you will lose weight slowly but at an sustainable rate and put on muscle at almost the same pace. Staying the same weight but exchanging 10lb of fat for 10lb of muscle looks a lot better than losing 20lb of fat or losing 15lb of fat and adding 5lb of muscle.
>>27778647
>Has time/soul to lift weights in a gym when 1)depressed or 2) full time wageslave/student or any combo of those two
it's a good workout, it won't cost much to get the equipment
how much would this cost?
>>27777667
it works disc damage kek
>>27778818
Do a magazine routine for 1 year in a standard gym that lets you do squats.
After you build a base you are free to do as you please, you just need to build a base body and base knowledge of your body and general exercises.
>>27778729
How short are you?
ddsjsksjkfsjsfd
>>27778930
Forgot pic. This was my workout when I only had a cheap 60$ set of dumbells.
If you can afford the gym/aren't intimidated go there and do SL5X5 with some core/biceps/calf accessories or do Big boy basics.
>>27778930
>>27778810
>>27778647
This is the shit that makes me completely unmotivated to get fit.
It's all so confusing. I thought that getting fit was, in a vague sense, just eating less and exercising more. But apparently, no, it involves complex sciences, radical diets, and a lot of words that I can't even begin to understand what they mean.
Every time I sit down and try to devise a diet/workout plan, I just get overwhelmed by all this talk of "maximising gains", "the importance of protein", "bulking and cutting", "body recomposition".
It's not that I don't want to put in effort. I just wish that there was a concrete, definite way to look good. There are too many variables at hand. I just want someone to tell me exactly what I need to do, in VERY clear and certain terms, to get an attractive body.
>>27777139
>bullshit meme workout that looks like it came from an Instagram fitness model
>talks shit about SS and SL
>l-lightweight baby!
OP and whoever made this image should kill themselves.
>>27779024
6,2 last time I checked might be 6,3
>>27777139
>5. stop jacking off every day,try to go 4-5 days nofap
Honest question: Why? What is this meant to improve? I get everything else. I just don't get this.
>>27779102
Drop me an e-mail and I can help you get started I have routines from a personal trainer and almost 2 years experience and can give you the basics
[email protected]
>>27779102
Want to keep it simple? Do the big lifts (squat, bench press, pull-ups/chin-ups, deadlifts) and do some cardio. Eat a healthy diet but don't freak out over it. Low bodyfat and defined muscles will get you looking good.
>>27778585
Yea, another p90x user here. It truly is amazing. My lower body is fine from years of soccer so I just do the cardio and upper body days. So it's four days a week, about an hour and fifteen minutes a day. After two months I've gone from skinnyfat to defined arms and visible abs. Also gotta eat well (lots of lean protein, brown rice and vegetables for me). I'd definitely recommend it to anyone.
>>27779161
I think it makes you more focused or disciplined? I don't know... I do know that I tend to fap less when I'm being good about sticking with my workout routines, so maybe there actually is something there
>>27779102
I'm just about to start Gym like you, but I did my research.
Just keep fucking eating like you do until know and start the gym using Starting Strength program
http://forum.bodybuilding.com/showthread.php?t=998224
Even /fit/ recommends this program so it's Ok.
Then after a year or so evaluate if you want to be more skinny and either increase the activity (hours/week) or diet while doing your work out.
>>27777469
Eat a plate of vegetables before the rest of your meal. Don't do weird shit with it, just wash them and put them on a plate. Eat them as fast as you want. You don't have to enjoy them just eat thsm
>>27779102
Nigger, read the fucking sticky. It's not that fucking hard. Advice from retards like OP will do you more harm than good.
The only reason it's confusing to you is because you dont understand the simple truth behind losing weight and getting ripped. Eat at your tdee and lift weights 3 times a day. Use common sense here. Obviously cut down the junk food and sugar jew shit and drink more water and incorporate fruits and veggies into your diet
>>27778179
>>27778583
Quit caffeine to get better quality sleep
Worked for me, I only started dreaming after quitting caffeine, which I think is a good sign
15 pounds in 5 months. I don't think the whole weightloss thing is going very well.
At least I'm hitting the gym, and doing cardio. Think I'm probably gaining muscle.
>>27778930
Rep and set quantity still builds mass, even with low weight dumbbells.
>>27779102
Ok the basics:
1. Unless you're an Olympic weightlifter or Mr. Olympia you don't need MAXIMUM EVERYTHING. Most of the stuff that is controversial is regarding how to squeeze out those last 2-5% of gains. The basics are, well, basic.
2. You want specificity. Sounds complex, but it just means you get what you put in the work for. If you do lots of cardio, you'll get better endurance and burn calories. If you do yoga you'll get more nimble. If you do lots of work with light weights you'll get muscular endurance. If you want big muscles you need to LIFT HEAVY. Toning muscles is bullshit. Brad Pitt looks that way in those pics because he has a decent amount of muscle and low bodyfat. Not because he is "toned." So specificity = you won't get a big chest from cardio no matter how much you do it, you won't put on a lot of muscles from pushing around light weights no matter how often you do it.
3. Compound lifts are more efficient than isolation exercises. Squats, deadlifts, bent-over rows- those are all compound exercises. They train many muscles at the same time. That way you hit more muscles in less time, can push around bigger weights (which means more muscle) and they exercise not only the major muscles but also the minor ones plus tendons and bones get tougher. Plus they develop your muscle coordination and balance, also the body secretes more testosterone and growth hormone when you hit a lot of muscles at the same time.
....
i'm really gunna try to hit all these points, as it stands i drink water but thats it
do you have any other general life tips? anything that would make this routine easier to stick to for a man child such as myself?
>>27779735
also maybe this is vague but what body fat percentage do you think it would require to lose weight from my face? i was previously underweight but i had and still have the face of an obese person
>hey guys if the rest of your life is garbage, don't worry, just do this broscience routine it'll fix everything for you
OP isn't even necessarily wrong, I'm just so sick of seeing these fucking threads. Fuck off to some other board. /r9k/ isn't about self-improvement, it's about commiseration.
>>27779721
4. Body recomposition and bulk/cut are just two ways of doing the same thing. One may work better for you, but both work better than sitting on your ass.
Bulk/cut means you first focus on building muscle, eat a lot, and don't worry if you put on some fat with your muscle - you bulk. Then you cut- try to burn of the fat without negatively affecting the muscle. This works best for experienced lifters but it also a pretty decent all around strategy.
Body recomposition merely means that you cut and bulk at the same time. You train hard, eat lots of protein, but overall eat about 200-500 calories less than you use. This will result in your body using the protein to build muscle but getting the calories it lacks from burning fat. The result generally (and how it worked for me) is that you lose very little weight but when you look in a mirror it looks much better. Because you added muscle mass and burnt fat at the same time - you changed the composition of your body. A lot of pros will tell you this doesn't work "hur-dur you can't build muscles if you have a deficit" - what they actually mean is this isn't optimal if you're on steroids or have been lifting for years. It works and it's awesome, especially for the first year or two.
5. Eat about 1.5-2grams of protein per kg of body weight. High protein foods are: chicken breast, tuna , hake, cod - pretty much any lean poultry and fish. Try to bake/steam it instead of frying it. All beans and peas also contain lots of protein as does dairy - mostly cottage cheese, greek yogurt and ayran. Eggs are also indispensable. Try to get most of your fats from healthy sources - fish, olives, avocados, ie. mono-saturated and omega 6 fats. Don't cut fat completely it will make you miserable, damage your joints, suppress immune function and prevent your body from creating testosterone and growth hormone. Carbs should be mostly complex- full-corn bread, integral rice etc.
>>27779721
You can gain some decent muscle from Yoga btw or at least I think so. Not sure if I had the muscle hiding behind my skinny fatness already, but after a few months off & on I looked pretty ripped with all the fat gone though I'm still lean.
I can also suck the head of my dick now, which is pretty sweet and was the reason I started in the 1st place.
>>27779709
It is better than doing nothing, but it absolutely sucks at making you bigger and is a waste of time and energy. If you can lift it more than 12-15 times (even that is pushing it) - put on more weight. Progressive overload has been pretty well understood and proven countless time in studies.
>>27779811
Getting fit gives you routine, goals, discipline, self-confidence and it alters your brain chemistry to make you more alpha, less anxious and helps with depression. It won't magically fix your life, but you'd be surprised how much it helps put people on the right track regarding everything else.
>>27779953
6.Sleep well, eat a decent amount of protein before sleep.
7. Do Big Boy Basics, Starter Strength or Strong-lift 5X5, they will all get you on the right track.
8. Stay away from Crossfit, unless you really love your orthopedic surgeon.
9. Nobody in the gym gives a shit how much you lift, you aren't there to socialize, get in-get out, work hard.
10. Alan Thrall does great how-to videos on youtube, you can trust most of what he says. Cali Muscle, those bro assholes and a lot of others are shills and don't know squat (literally.)
Good luck, if you have any questions ask.
Can I do that otter mode routine without cutting calories (obviously yes). I am a bit under weight but I want to look aesthetic as fuck, brah. So that workout + my normal diet (or increased calorie intake) = ?
>>27780009
Maybe you are bucking specificity - a basic rule of fitness and human physiology that has been established in thousand of studies or maybe you just lost the fat hiding the muscle.
>>27780401
Age? H/W? What do you eat on an average day? How active and strong are you?
Don't do OPs workout, it's terrible.
>>27780743
24. 5'7' at 125lbs. Only eat about half the recommended fruits/vegetables, lots of turkey for sandwiches, water and milk, snack type foods. I'm not active but I work in shipping and receiving so I squat all day and I lift boxes (none very heavy at all, average weight ~30lbs).
>>27780818
You probably don't have to worry about otter-mode esthetics, as long as you put on muscle you'll end up looking like that.
http://www.exrx.net/Nutrition.html
This is your new Bible.
http://www.exrx.net/Calculators/CalRequire.html
Use this to get a decent calorie req. estimate.
If you're not lactose intolerant you could try the half-gallon of milk everyday meme, it's not for most people but is tailor made for people like you. As long as you do a workout similar to these you're golden.
https://www.t-nation.com/workouts/big-boy-basics
http://stronglifts.com/ (+ some core work.)
>>27781119
>as long as you put on muscle you'll end up looking like that.
So my manlet genes are good for something! Awesome. I know my dad has some dumbells lying around the house somewhere.
OP here. I should have specified in the op that the calorie defficit and ammount of reps in the pic related should be ignored. the pic was more of a reference on how to hit all your muscles.
obviously start low with what you feel comfortable then work your way up
>>27781156
Within reason of course. Don't stuff down pizza and burgers everyday. Don't disregard your macros.
Manlets actually have superior leverage - the longer your limbs the harder your muscles have to work against a weight. Most human muscles act on a C class lever. Plus, the square-cube law is on your side. You'll still be weaker in absolute terms, but in relative terms you can be stronger. Ie. some guy can lift 120kg while you do 100kg but his weight is only 1.1 times his body weight while yours would be, say, 1.3 times your own weight at that point.
>>27777866
Except for vitamin D. It does requires sunlight
Pro tip: buy a decent bike, not a walmart tier one but not a thousand dollar one either. Then go find a good park and start biking for an hour or two maybe once or twice a week. Every thursday after i finish my cc classes i head straight to this nice lake with biking trails around it thats about an 45 minutes away from me. Bike for about two hours. I also will go on saturday or sunday once every two weeks and spend about 3-4 hours biking, relaxing on the benches and getting some sun while eating snacks. Not only does this get you out of skinnyfat mode and into good shape, but you get a tan and get to get some fresh air. Also at the lake i go to there are lots of girls on the weekends and ive even talked to a few. Also am friends with this old guy that is always there.
Also would recommend you join a boxing gym, or get jiu jitsu lessons or something in addition to a normal gym membership.
>>27781428
You can get vitamin D from food. But going out more is probably always sound advice, unless you're talking to a homeless person - then you're just being a cunt.
>>27779102
Nigga just, start eating less or more if you're skinny or obese and workout.
Once you get your first noob gains you will like it.
>>27777139
If you don't have the right genes and/or the right upbringing (nutrition, etc) during important growth stages, then nothing will help, since your bone structure, facial aesthetics, and dick size will be unchangeable.
NONE OF YOUR MEME ADVICE IS HELPFUL TO PEOPLE WHO DON'T HAVE POTENTIAL. Saging normalfag thread.
>>27782645
>Nothing is possible, so it's okay to not try.
I went from a 4/10 to a 6/10 face by getting in shape. Your dick will look larger if you lose that extra fat.
So it's just physical stuff?
Most robots have psychological issues and hate themselves. No amount of abs or short term endorphins are going to fix autism.
24 y/o, 6'0, ~148lb here
I eat around 2000-3000 calories a day (varies, usually more when I do sports), play Basketball once a week and try do do basic fitness routines (crunches, push ups, curls, etc.).
How long would it take me to reach ottermode if I start a proper routine? Probably long, I figure, since it's hard for me to put on any weight.
>>27783923
Otter takes about six months if you're skinny skelly, since you're already fairly athletic you could probably cut that in half.
>>27783757
It's a cliche, but: you live inside your body.
Getting in shape releases testosterone, cuts estrogen, releases endorphin etc. etc. When you feel stronger and better looking your confidence rises, other people start treating you better. The discipline from weight training and the feeling of achieving your goals makes you more likely to fix other stuff. Sure it won't fix everything, but it's about more than just changing your physique. In fact, it's now recommended therapy for the avoidant, omega shutins that most robots claim to be.
>>27783550
I have no fat, and my dick is still too small.
>>27783550
>>27784996
Also, yes, it's perfectly okay to not try when you recognize that your problems have no solutions.
>>27778583
Because he is pulling it out of his ass
>>27777139
>tfw live in PNW
>no sunlight
>only clouds
stop telling people that lifting is going to make them feel better
it won't
>tfw never sure if I worked out hard enough
>tfw never sure if I eat appropriately / get enough protein for the amount of exercise I've done
>>27777139
>The basic cure for depression: the post
Lifelong depressive here. I can testify to this shit working. It took a month of doing it before I ACTUALLY started to feel better, though. This a cumulative thing, not an instant cure.
Not the infograph, didnt read. But the OP is solid
>>27786070
If you don't think it will then it won't you fucking dingus
>>27779554
if you've lost weight and gained muscle, then i'd say it's going pretty well.
>>27786133
Also, I can help with the second important part of improvement that comes after lifting, for the life improvement of depressed and mentally ill people: Forming meaningful connections with others.
>1. Find somewhere to help.
It's nice to be somewhere where you're needed-- Everyday someone is struggling, just like you. Stop for a second and lend a hand when you see someone who may need it, it helps you connect to the world around you.
Maybe you feel disconnected from the world, if so, this is for you.
>2. All you ever need is one good friend.
in a media and image driven world, it seems as if everyone has 100's of friends. This is a false image perpetuated by social networking sites. Friendship is a sacred bond, where you feel comfortable releasing yourself into the other persons confidence. In truth, all you need is one good friend, or even a couple. Relationships should be simple, abandon games and social climbing, you'll be a lot happier that way.
There is a great wellspring of love in friendship, which is healing and refreshing. It begins with a gracious act of self-forgetting, this is the condition in which we grow.
