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Hey /b/

5'10'' 110lbs guy here.

Looking to throw my life around and start working out etc to look good.

Any recommended routines and diets? Upper body and lower body, including chest, stomach etc to impress the grills
>>
>>548992963
Step 1: sauce
Step 2: cardio
Step 3: I dunno I'm not a fit fag, I just run.
Step 4: stop being a faggot

>inb4lrn2reverseimajoo
>can't even reverse imajoo on muh phone
>>
Workout A: Squat, Bench Press, Barbell Row
Workout B: Squat, Overhead Press, Deadlift,

Mon/Wed/Fri, alternate between A and B.

Everything 5x5 except deadlift, which is 1x5. Up your weight by 2.5 every workout day unless you fail a set, in which case try that weight again two more times. If you still fuck up, deload to 90% of what you were doing before for a week.

Have fun, get swole.
>>
>>548993183
chastity lynn. why would someone that skinny need to do cardio ? he would look worse. lift weights every day and eat a ton of food.
>>
A
Squat 3x5
Bench Press 3x5
Power Clean 3x5

B
Squat 3x5
Overhead Press 3x5
Deadlift 1x5

AxBxAxx
BxAxBxx

Diet: whatever fit your macros (use myfitness pal to count your calories)
calculate them here:http://scoobysworkshop.com/accurate-calorie-calculator/
>>
>>548993803
My cardio is shit though. No endurance, no stamina.
>>
>>548993803
>why would anyone need a strong, healthy heart?
gee, i don't fucking know
>>
Hey dude I was 125lbs 1.5 years ago. I'm 160 now. First thing to know is your body type. Your an ectomorph. Your designed to be slender. So don't think your gonna turn into Arnold.

You need to increase your calories. Mass is 70% diet 30% training.

Quick way to put on mass:
5 eggs in morn for breakfast
Then a snack
Then lunch like a tuna sandwich
Then a snack fruit etc
Then a second lunch
Snack
Then dinner
Casein protein shake before bed
>>
>>548993183
Step 1: Chastity Lynn from Humiliated.com
Step 2: How do you not know Chastity Lynn?
>>
>>548994551

> 2017-3
> Still believing ectomorph is a thing
> I shaggy daggy doo

Don't listen to this guy OP. People that think this kind of thing don't actually keep track of what they put into their bodies, they just guesstimate.
>>
>>548994551
don't listen to this retard, you are not slender because of your genes, you are slender because you eat like a bitch, i already gave you a calorie calculator and tracker, use them wisely OP
>>
>>548995181

but it hurts my stomach to eat too much and i get full really fast
>>
>>548995181
>>548995421
That's, obviously, not me but I have the same uh 'problems'. It doesn't hurt but I get so full so fast that it gets me incredibly nauseous.

Any way to fight that?
>>
>>548992963
>>>/fit/

they will actually help you out. Start a skelezoid thread.
>>
>>548992963
Focus on gaining strength for the first couple of month with a routine working out your full body every second day by using machines.

Go find a calorie calculator to see how many calories you should take in to gain mass (dont overdo it in the beginning you are not doing a heavy bulk)

With the small weights you are beginning with you won't need to eat too much you basically want to get the motor neurons to start recruit more muscle fibers which results in fast strength gain.

When you eat focus on protein intake. Proteins are the Legobuildingblocks your body is made out of it uses it to repair itself

Carbs are only for energy you don't need them but they are not bad and you shouldn't avoid them

Fatty acids are good for hormone levels never ever avoid them but put some thought into what kind of fat you are ingesting at all times because they are also the most calorie dense.

Try eating nutricious natural food and not that refined crap I am not saying go full paleo.

No micronutrient shortage and good hydration ensures fast recovery and developement and function of your body.

Do cardio at will. It's not bad for gaining mass but not crucial either however it will make you feel better in generell. Will also stabilize hormone levels and boost testosteroneproduction of which you want much of.
>>
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Why you're asking on /b/ about lifting and not /fit/ is a complete utter fucking mystery.

You basically passed the gym on the way to the hospital to ask the coma patients for lifting advice. Are you retarded?

Lifting is basically the entire domain of /fit/.
>>
>>548995597
eat 'calorie dense foods' (google it), for example, one pound of salad have 70 calories, where a pound of olive oil 57 times that,
>>
OP you must be skinny as fuck. how old are you
>>
Eat until you are full, and then eat some more.

Repeat 3-4x a day
>>
>>548996141
21


I'll head over to /fit/ as well. Fuck me for not even thinking about that.
>>
>>548995906
Basic routine for beginners

Machine for legs 3*20

Machine for abs 3*30

Machine for back 3*20

Machine for chest 3*20

Machine for shoulders 3*20

Machine for bicep 3*20

Machine for triceps 3*20

Use machines which utilise as many joints as possible to recruit more muscle. You call that compound excercise obviously there are no compound excercises for tricep and bicep so you have to go for isolation excercises for them.
>>
>>548996271
Make sure to read the sticky before posting, i swear to god m8, if you don't read the sticky then you have no one to blame for your lack of succes but yourself.
>>
>>548996415
whats this mean 3*20
>>
>>548996537
I'm currently reading that.

Don't worry, I'm not -that- clueless.
>>
>>548994552
I never pay attention the names of pornstars unfortunately. Lose all interest immediately after fapping.
>>
>>548993730
You forgot to say GO MAD ! Lol

>2014 still recommending SS with no accessories

Ishyggy diggy
>>
>>548993183
He is 110lb at 5'10'' if he does just cardio he will be trap material in no time
>>
>>548996271
If you head to fit read the sticky it tells you the most important and it is not even that long or too complicated. The rest are some tricks and secrets you can squeeze some efficiency out with.

>>548996576

3 sets of one exercise and every set you do 20 repetitions of that exercise with 60-90 seconds rest inbetween.
>>
>>548994794
>>548995181
Retard level 9001
>>
>>548992963
wtf you're underweight as fuck. Do either Starting Strength or StrongLifts 5x5 and fucking EAT.
>>
>110lbs

everyone talking about working out for the first step. Diet needs to be figured out before anything imo.
>>
>>548997216
Read
>>548995597
>>
>>548995597
>>548995421

Eat small meals spread over the day. I know it is much more work that way but you will be able to ingest more. I eat some raw food every hour like fruit or nuts and seeds or some vegetable a chunk of cheese half a can of tune and in an howr the other half make sure to drink after you eat.
>>
Don't listen to all the bandwagon faggots that are going to tell you to do squats, kettlebells, and drink kale shakes. Do many pushups and sit ups like a real man. Go hike up a mountain if you want to work your legs.
>>
>>548992963
go to www.bodybuilding.com get a plan stick with it. a reliable source is way better than these idiots
>>
>>548993730
i prefer to suggest
>squat 3x5
>bench 3x5
>ohp 3x5
>BOR 3x5/deadlift 1x5
>curls 3x8
AxAxAxx
that's what gave me the best gains, and i've never met someone who didn't get swole/strong while doing it
>>
>>548992963
http://mobile.nytimes.com/2014/05/25/opinion/sunday/fitness-crazed.html
>>
>>548997626

Gay. Only ways for someone with a mental block and/or low leptin levels to really raise their calorie intake is to

a. eat calorie-dense, high-carb foods
or
b. take steroids that ramp up appetite

Eating some tuna here and there is not going to work, not to mention it's a pain in the ass to be eating all fucking day long.

Gainer shake:
>1 cup rolled oats
>1 banana
>1-2 scoops whey protein
>some peanut butter
>whole milk (enough to make it drinkable)
>whatever else you feel like

Can easily hit 1000kcal and drinkable in minutes.
>>
>>548997773
This is exactly what I was going to say and grab a big ass bag of chicken from Costco and protein + creatine if you're not a faggot. Don't preload on the creatine just take a scoop everyday with water and food. Sugar helps the creatine be absorbed
>>
>>548998112

whoops that was supposed to be high leptin
>>
>>548992963

>Worried about working out.
>Is a sub-male midget.
You should grow up, you fucking manlet. Come back when you've broken the 6 foot barrier.
>>
>>548994551
First time I hear of this "ectomorph" thing. I'm 5'8 and 150 lbs, am I ectomorph type too?
>>
>>548998112
>>548998235
But High carbs are usually not beneficial in terms of micros. I know its a pain in the arse but that is how I manage to get up to my calorie intake with good food.
>>
>>548998439
mostly depends on your hip to shoulders to waiste ratio and where your body stores fat and some other stuff I don't remember. Look it up You cannot tell by heigt and weight. But it doesn't make too much of a difference if you want to get built in the end or how you lok in the end.
>>
>>548992963
>Arnold Schwarzenegger's Blueprint to Mass
Look up the .pdf's and download them.

>ABCABCx style of routine
>A is M/Th (chest mostly)
>B is Tu/F (shoulders/arms)
>C is W/Sat (back/legs)
>Eat right

Just do 30-45 minutes of fairly intensive cardio, plus the exercises outlined in the Blueprint, as well as stretching before and after workouts, and you should get big pretty fast.

I'm 5' 10", 165lbs, and I've gained some nice mass over the past 3 months, and I've been lazy as hell with it (school, work, etc. get in the way sometimes).
>>
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>>548992963
/fit/ masterace reporting in ! Ignore all advise so far ! It is half bullshit half broscience ! If you are 21 and you are this underweight you probably are gonna have some troubles bulking so this is what you do :
1-download my fitness pal or a similar app(. Diet is going to be the single most important thing that you do)
2-figure out what your Maintenace caloric intake is and eat 20%more calories than that e.i if your Maintenace is 1800kcal then you should be eating 2100-2300 a day minimum about 2500kcal if you are doing cardio as well
3-once you figured out how much you need to eat, start tracking your macros (fats, proteins and carbs) and you should be eating a minimum of .5grm of protein per lb you weight in your case 60-65 grm a day
4- if you are having troubles eating enough to meet your macros eat calories dense foods like oats, peanut butter, granola, beef , pork and if you eat fish eat fatty fish like salmon, sardines and anchovies
5- eat lots of fruit betwen meals , apples , pears and nactarines have lots of carbs and a bit of protein also sneak a handful of nuts here and there
6- I you still are having troubles hiring your caloric intake because you are a little bitch then buy wheight gainer protein powder make sure it contains 1000kcl+ per Shake
7-now that you are giving your body enough nutrients to work with start lifting
8- a beginners routine like SS or SL is good but will be frustrating for you since you are a weak little bitch and also you might injure yourself I would recommend to start with a 3 day split for 3 months then the 4 day split for 3 months so you gain some experience and stamina before you can handle a strength routine like SS
>>
>>548993730
this but add chin ups to day B
>>
>>548998439
RESOURCE:
http://www.muscleandstrength.com/articles/body-types-ectomorph-mesomorph-endomorph.html

i'm 6'2", 180lb .... i'm an ectomorph and a bit overweight just now
>>
>>548999198
>a beginners routine like SS or SL is good but will be frustrating for you since you are a weak little bitch
that's the point of a beginner routine retard, to get stronger as soon as possible,
>>
>>548999198
why would you do chest and arms on same day

ever
>>
>>548999198
yep, don't even start lifting until you can discipline yourself into a supportive diet. Otherwise, you'll work hard with only diminishing results.
>>
5'9
125lb
pull bitches left and right, stop being a faggot and talk to girls. As long as you aren't a tryhard toll or some awkward little prick you should be fine. I just happened to be blessed with drop dead good looks and a godlike personality.
>>
>>548998969
I'm asking because my body doesn't seem to have a problem with storing fat (meaning I can get fat if I let myself go) but I always had trouble building muscle. My shoulders aren't really broad too so maybe I'm ectomorph.
>>
>>548999828
Wtf is this bullshit?

Don't wait to start lifting.
Lift now, cardio now, exercise NOW
AND NICE DIETARY REGIME
NOW.
IMMEDIATELY.
>>
>>549000121
My dick shrunk two inches just reading that.
>>
fit
>>
>>548997495
hello
>>
>>548996165
pretty much this
>>
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>>548992963

>etc to impress the grills
>impress the grills

Why would you want to impress a bunch of cum socks/rags?
>>
>>549000443
Hi.


Thanks for all the tips so far.

Going to follow up on the /fit/ poster in here.
>>
>>549000565
Drink milk. my mom say it makes you strong
>>
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>>549000529
>Why would you want to impress a bunch of cum socks/rags
>>
>>549000051
Sounds like endomorph but you know it better

>>549000000
>>
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>>549000529
fukkin rekt
>>
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found sauce on the whore. sweet whore OP.

http://www.freeones.com/html/c_links/Chastity_Lynn/
>>
[E-mail]sage[/E-mail]

Gosh darnit.
>>
>>548992963
look into sucking cock.
my gf tells me that its a pretty good workout.
>>
Second time 'round.
>>
>>548999447
thanks
>>549000710
Nah, definitely not endomorph (which sounds like the Dany DeVito body type). After reading a little more about it, I think I am a combination of ecto and meso.
>>
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bump for more info
>>
>>549000529

I Lost 10% body fat just from laughing at this comment.

Now my sides are lean and ripped! You can be as ripped as me too! Just call 1800-kekkedhard
>>
>>548994483
He didn't say anything about a healthy heart. He said he want's weight. You clearly don't know shit about working out.

To gain muscle mass, you need calories. When you do cardio, you burn calories. Get it? You can gain muscle mass and do cardio but you need to EAT a lot more to compensate for the calories you burned.

It's actually harder to gain MUSCLE mass than you think. It's simple if you are used to the gym lifestyle and have been through it, but the effort required is far from minimal no matteer how long you've lifted. You don't accidentally become Arnold.
>>
>>548992963

>Any recommended routines and diets? Upper body and lower body, including chest, stomach etc to impress the grills

Hint: Elliot Rodgers was a good looking and physically fit guy. THERE'S A LOT MORE TO IT THAN THAT!
>>
>>549002737
That comment worked wonders doctor. it realy works guys!
>>
>>549003204
I'm not a kissless, holdhandless etc man though.

I just want gains.
>>
>>549003204

He also had all the money he could possibly need...
>>
>>>>>/fit/
Thread replies: 77
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