I've been working as a personal trainer for 5 years now.
If you got a question about training, fitness, clean eating etc. Now is the time.
I'm an ectomorph, I can eat like crazy but have a hard time gaining weight. What is a good calorie intake? and what would be a good training schedule for me? I'm 6'2 and weigh 165 pounds
Hi, i am 22, 135 pounds, 6 feet tall and cannot gain weight for my life.
I been lifting weights constantly for the past few months but haven't seen much improvement, i try to eat every 3 hours to keep myself full and am drinking mostly water.
Any tips? It's rather annoying to stay as slim as i am right now because i want to seriously gain weight. My metabolism is too fast to be honest and if i don't eat something every 4-5 hours i feel like im going to be sick.
The picture's bench press form sucks, he's going to fuck his rotater cuffs like that. Elbows need to be closer to the sides of his body, bar needs to be more towards his belly button.
500 kcals more than bmr a day.
Think at least 2grams of protein per kilo bodyweight.
As I said, 500 kcals more than BMR.
Eat a lot of nuts, cashews is nice.
that's a hard one. You should go to a physiotherapist. Try a lot of streching and movement to geet the blood flowing
I'm a skinnyfag, I don't have a gram of fat or muscle on my body. How long time and how much work would it take to reach this?
How might one obtain a six pack?
can you actually train gyno away? i tried to and have decent mucle in my breast but the "puffyness" is still there, will this go away if i continue? (current weight is 62kg, height 173cm)
I've just really begun working out. I go three days a week, and eat olive garden pasta every day.
Monday I work arms back, WED is chest leg, FRI is arms back
then I do MON chest/leg, WED Arms back, Fri Chest Legs
what should I do to maximize gains?
For the past three weeks I've been going to the gym 5 nights a week. I know it's generally suggested to not go so much but I've been focusing on different aspects of my body on different nights.
I do cardio every night. Cardio and lower torso one night, then cardio and upper torso the next. Atm I'm looking to lose excess fat and replace it with pure muscle.
Any suggestions to speed this process up?
I'm 5'9'' and 120 lbs, pretty skinny/ small frame
How big do you see guys like me get with decent effort and diet?
I don't want to overhaul my lifestyle and become a gym rat with a restrictive diet. Something more reasonable.
fiber, water, less carbs, more fat, PROTEIN
There is no ''correct'' way to do a benchpress.
Something might work for me, a very different form might work for you...
2 g protein per kg bodyweight, 500 kcals over BMR
Multi joint movements, check it up. That's what gives your body naturally more testosterone and growth hormone.
So I lost a load of weight over the past two years (23 now) and i'm about 12 stone. I've got a couple of questions:
1. I've still got a fair bit of belly fat. What would you say would help the most in getting rid of this. Bearing in mind my diet is not too bad, I eat fairly clean and I get a lot of regular exercise (mainly walking)
2. Since losing weight, i've noticed some definition coming out in my arms which is cool. I'd like to generally beef up my arms a bit though. I walk everywhere and carry a ton of camera equipment with me most days so my upper body strength is good, however my arms by comparison look quite skinny, how can I bulk them up without looking phat as fuck.
Hello anon, I've been trought a bunch of operations and need to stay in bed for the last year, I used to play Football as the defensive captain, and could easily do a perfect split, now I'm getting tired by the simplest of things and I developed a small pot belly, What's the best way to start again?
bar upright row will fuck up your wrists over time as you increase weight. stop doing it, and switch it out with overhead press.
i've benn working out for a few years, but lately my weight is just going wild. I eat 500-800 cal over TDEE, and I gain fat (obviously), but shouldn't I still be gaining muscles? Or is it a limit.
>There is no "correct" way to do a benchpress.
been experimenting with my meal structure of late, i.e. having large meals involving carbs, fruit&veg and protein in the morning and having simple small dishes later on, what do you think is the best way to structure meal times?
Also what do you recommend to a guy with a sweet-tooth trying to cut down heavily on sugars?
This is probably more of a question for a doctor or athletic trainer, but a neither of them would do anything about it, just tell me if I'm right or wrong, and I'm afraid if I verified with them I might not get cleared to play:
I'm pretty sure I broke my right big toe (though without an X-ray it can't be sure). Would it be advisable to continue to go 100% at practice (football) or should I try to take it easy? I know broken fingers and toes are both pretty minor, so in my head I should be fine and I was just going to go with it until I saw this thread.
Cant gain chest mass, i've been lifting for almost 3 years, done numerous exercises and still no progress, im also having difficulties gaining at all, i eat almost 3x/kg protein a day but still a very shitty progress, wat do?
How do I work off my man-tits? I've been slimming down lately and I've been doing well (like 190 to 150), anyway I look pretty good but my man tits just wont go away. Any specific exercises I can do to get rid of them?
Can you recommend a good work out routine using only a barbell.
I'm currently on a strict diet of 1400 calories and looking to improve my weight loss from dieting.
Currently at 92kg and want to drop another 15kg, but don't mind putting some back on in muscle mass.
What the hell is wrong with you. Personal Trainers go to college just like everyone else to get their degree. They have a useful profession just like most people.
I have a personal trainer and I wouldn't know what to do without him. Of course, now I kinda do but back when I first started out I didn't. Think before you post jackass.
>Every single one of them tells me to use stupid ass machines and do a billion reps
No shit, that's called working out.
google static excercises for abs, check out windmills, etc.
cut the carbs for 2 weeks, do a lot of curls and extentions, do drop sets
check smolov jr
walk, run, walk, run. Write down what really motivates you. read it every fucking day!
OP I'm 6'6" and only 160. It's fucking annoying. I do half an hour to an hour workouts three times a week. I'm in decent shape. How do I bulk up some? I eat pretty normally, I sometimes skip a meal just because I forget or the time but I usually make up for it in another meal by eating a lot more.
I'm really at a loss. The men in my family are pretty twiggy like me, I don't want to be like that. Advice.
Also my diet. I mostly eat fruits, vegetables. I'm not a vegetarian, I just don't like to cook meat all that much and I don't eat out. Any way to bulk up without meats?
PT is no education and you don't know shit about clean eating.
>be me, 20
>do french boxing
>doing great (europe championship, going to world championship soon, etc)
>very hard trainings
>not even a kg gained whole year
>eatting more calories than a pig
This chart seems pretty accurate.
I'm trying this superset program to cut a bit and get leaner. I'm 85kg and i'm aiming to get around 80 kg without losing much muscle. What diet should i combine it with? I'm currently on a low fat diet. Could you give me any tips for better cutting?
I'm 6 foot 1 and I weigh about 430 lbs. I've had about enough of being fat. Yesterday, I joined a planet fitness that's like a 5 minute drive from my house. I'm going to start going early in the mornings regularly on Monday. Any advice? I'm thinking about walking/jogging on the treadmills for about an hour a day doing some interval workouts.
Yeah I know i'm fucking fat
I am 21, about 6' 2", and 185 pounds. I'm ever slightly overweight but recently i started using the gym at my college because it's included in tuition. I want to lose a bit of weight but above all just tone my muscles and get a solid physique.
My eating habits are absolute shit and i usually dont do specific workout days, i just kind of do everything at once. Free weight exercises, cardio with treadmills and elypticals, and a couple of machines here and there.
are there any general tips you can give me? what exercises do you find are best for arms? abs? any particular stretches i should be doing?
check out how the norwegian national powerlifting team lift benchpress. You will be shocked of the variety in form.
Dumbell press, dumbell row, dumbell squat, etc
around 50 dollars per hour ( this is in norway)
Only one person.
>My metabolism is too fast to be honest
It isn't. Metabolism varies very slightly between people. Fast/slow metabolism is just a myth. You're just another hungry skeleton that isn't accustomed to eating big.
What kind of fucking stupid question is that?
Do you think that you just become a immobile block of muscle if you train like a body builder?
Squats, deadlifts, pullups and shit is "functional" and builds a lot of stuff.
Anything that makes you flex spine/lower the distance between ribs and pelvis.
Low reps hard exercises, not bazillion reps easy shit.
I like dragon flags and windshield wipers.
Good beginner move: crunches. Google crunch variations for progression. You want to get better, don't you?
L-sits. A good move involving lots of muscles and joints, and also training some balance.
Sit ups are great for training your hip flexors. Do them to get better at sports. Not a good exercise for abs though.
Leg raises are nice.
Wouldn't recommend: v-sit
I go to the gym regularly but I typically stay away from free weights. I'm a bit intimidated by the grunts and jock attitude of the guys over there. Are machines bad for me? How do I learn to properly use free weights without hurting myself? Can I just do it through research or do I need to pay some faggot like you with minimal education to teach me?
One thing I have learned is that you don't want to do all muscle groups in one go, unless you have at least 3 hours to work out.
You are going to want at least 3 set dates throughout the week where you will work out for about 30 minutes to an hour.
For each day you will want to work on certain muscle groups. One day could be legs, the next day could be chest and triceps, and the final day could be back and biceps.
You just gotta figure out what works for you, but you definitely don't want to do all muscle groups or you won't get a good workout in.
Hey OP! I'm a big guy, 6'3", 320 pounds in total, 220 pounds of lean mass, and 100 pounds of fat. How is the best way to get rid of the fat? I dont like aerobics, neither bodybuilding, i like exercices of strenght.
Alright OP here's an actual question.
I'm 19, 160 pounds, 6'1, and preparing for US Army Basic Training in 6 months.
I've been running for roughly a month, and I see no progress whatsoever. I don't have asthma, I don't have lung problems, and I've tried breathing techniques that everyone else uses. I have comfortable running shoes, but for the life of me, my cardio cannot be better. I also CANNOT gain any muscle, I'm slender and tall.
What's going on/what should I do? I have a weekly budget of maybe $30.
Is it alright I continue to only use weights for my squats? I don't like using weights in other situations since they scare me. I like to add that I feel good after doing my workout, in terms of getting shit done.
How do I start running?
Most other physical exersions I can power through, but whenever I run it gets difficult to breathe and I feel like I may throw up, which makes me not want to ever run, which makes me not get better at running, which leaves me with these problems.
Great for mobility and mental training!
Less cardio, even more calories. Eat A LOT of nuts
yes, if im 100 kg i have to eat 200 grams of protein every day!
Low carb, high protein
No external load
Yes. it creates stability and a straight back!
Great man!! Try rowing!
google multi joint movements
try heavy squatting and other exercises that need abdominal pressure.
I like jogging, if i want to jog in the morning, right after i wake up, should I eat something prior? Because generally when i do, it doesn't sit very well, is it okay to go jogging with an empty stomach?
How does it feel, knowing that you will always be inferior to biochemists
Current weight: 65kg
Current length: 176cm
Target weight: 75kg (Or just a decent body shape)
Routine: Mon: Legs, Tue: Chest/Triceps, Wed: Shoulders/Back, Thu: Biceps/Stomach, Fri: Cardio, Sat: Rest, Sun: Whatever I feel like to keep the motivation going.
Diet: All proteins, no fat, a lot of "good" calories and fibres. Drink water all the time.
How long until I get a decent body?
TLDR, all you skinny faggots that go to the gym and just do isolation workouts hoping to get gains smh... eat a lot, take a mass gainer if you can't eat a lot and need to get your calories up, and squat/deadlift, your whole body will grow doing these, yes they suck but worth it, in a month (if done correclty) time you'll gain at least an inch on your arms just doing those without any curls garunteed
Is a pull up bar good for getting abs?
After working out a muscle group, should you not work it out the next day?
I'm 20yo 6'6 90kg ~20% bodyfat
I'm looking to achieve
-not looking for muscle, but won't mind any that comes along the way
-very low bodyfat
I have no access to gym
do you recommend i do HIIT with my strength program, and with what kind of weekly schedule?
Thanks a bunch in advance
How did you feel about the ending of Dexter? It was cliche as hell but I'm bawling like a faggot.
only one client? how often do you see this one client max must be like 2-3 hours a day a few days a week i assumed personal trainers had like between like 3-5 clients at any one time
What's a good workout for me if I wanna be able to gyratingly ride on a black cock in reverse cowboy position? I also want to be spit roasted by two black cocks.
Want to gain muscle? Surprise, cardio wont help you much.
Lift weights. Heavy fucking weights.
Real exercises, not just biceps curls or machine whatsitnot isolation exercises.
Do: squats, deadlifts, bench press, chin ups, dips, overhead press: exercises where you use as many different muscles and joints as possible at once. With weights. Heavy weights.
Those are the main exercises to gain muscle, dexterity, strength.
Add extra stuff as needed or do variations of these exercises.
And continue doing some cardio on off days. I like rope skipping and burpees.
HIIT is efficient.
How long should I do SS before moving to lower/upper routines and such?
What weight goals should I achieve before doing so? (pic is my current stats)
thanks for the training tips OP, lot of fatfags out here need this really bad :D
i already started boxing, soon starting to go swimming and jogging, doing some light yoga
i am 1.90m and weight 100kg like 10-15kg of fat i assume, i eat reasonable breakfast and lunch, and 2-3 plates for dinner(my stomach is large and need to slim down a bit so reducing amount of food)
Do I have to follow a routine if I hit every major muscle group OP ?
Deadlift + squats + clean and jerk + bench press
Stay with a normocaloric diet
Choose a good weight progression
I'm starting to think everybody inthis thread is fucking retarded, if you want something you eventualy know how to do it. If you need to ask on 4chan how to become stronger, then you don't really want to improve yourself
Tldr you are all fucking faggots
Why does my bench keep stalling. I'm on a calorie surplus, I rest enough, I have a good form (I arch my upper back, I bring my shoulders back etc.). Most of the time I do sets of 5 reps. I do SS (actually now I'm doing Wendlers 5/3/1).
>lmao still 1pl8 bench
I'm pretty skinny, 173cm height, 50 kg. I turned 18 a few days ago.
I can't each much, one meal a day due to a lazy mother. I'm planning to move out once school year is over but I want to gain at least some weight and perhaps muscles before I leave.
Is there anything I can do?
I can sign up for the gym, I got some weight gainer as well but I don't think it has a point if I don't eat properly.
Anything I can do?
I am 193 cm, 85 kg, and smoking.
I want to start running with my dog, to improve my condition, but ofcourse smoking is an issue.
Have you ever seen pretty fit people that continued to smoke?
Former ultra-fatass here. Already lost 35 kg, but i can't seem to get rid of my manboobs. I'm already doing flies with my dumbbells at home (i can do areound 70 reps on 5kg each), but it doesn't seem to be enough. Any advice?
Whenever I work out I feel like I'm quickly losing energy too quickly. After a while I feel like I can't do more reps, but it's not feeling "heavy".
Am I just using bad form? Any clues what I might be doing wrong?
I have been working out for months without improvement, thought at first that it might be me being new to working out
23, 6ft, 160lb here. I had a decently paying office job for the last year and indulged a bit too much. Never thought I could put on weight, always super skinny, until I started eating probably 3500 calories a day and not moving. I'm now a bit skinnyfat (no one would call me fat, but given the size of my body, I have too much fat around chest, neck and hips).
Been going for the gym for about 4 months, have made some noticeable progress. Current focus is eating big on workout days, lifting heavy, and sticking to TDEE on rest days. My question is, I'm tempted to cut to lose the fat I've gained before I start a proper bulk. Is this worth it, or should I just focus on bulking and lose the fat later after I've reached my target weight?
my condition wasnt bad when i smoked, and i smoked 30 grams of tabacco in 2 days, but i stopped,(very easy) and now i have even better cardio out of nowhere(duh)
clean your lungs and then increase cardio, after you done that you can start smoking again :D
Mostly everyday is the same. I go and do my routine, afterwards get a protein shake and my biceps look pretty solid for the time. The next morning i wake up and my arms are flabby as shit. It seems like im not getting any gains. Is this normal? I don't sleep very well, mostly go to bed at 3 am and wake up at 1 pm cause im a lazy good for nothing. Does my shitty sleep mess up my gains?
My knees are pretty good I just want to get a great treadmill workout plan started so that I can shed fat faster. I'm not too familiar with weightlifting. Planet fitness has some machines but I haven't really checked them out yet.
Buy a trx or som kettlebells, some equipment would really help!
below 6 reps, always.
drink a lot of water
start, sit down, write what motivates you the most. Read it every day! Go for it, you know what to do!
nope. One person, one hour at a time. They use to take one PT60 as we call it a week, and stick to programming ive given them on the other workouts...
kcals, a lot of them. protein: more than 2g per kg bodyweight, google hypertrophy training.
Very good advice
Try smolow JR if you want more strenght!
remember a lot of water! That supresses hunger!
you should, a varied plan is the ultimate way.
variation in reps and sets from each workout.
try walking fast and running in shorter periods!
You can do it!
Try shorter sprints instead of running.
Thats even good for the gains!
Try smolov jr for your benchpress!
yes sir, below 6 rep!
Follow a powerlifting routine and not too mutch calories
Yes i have. A friend of mine was the best runner we had on our sports school. He smoked a lot!!
6-12 reps google hypertrophy
loose fat first!
I'm 18, 5'8" and around 140lbs (don't have an accurate scale unfortunately) and looking into joining the Navy once the year is done but I feel I'm not going to even be able to get in if I'm a hungry skeleton My appetite is pretty terrible and if I try to eat more then I have bizarre aches and pains in my stomach/surrounding area. I'm checking out the /fit/ eating guide and it seems pretty easy to follow.
The only exercise I really do is with a 25lb dumbbell. I'm thinking I should probably start doing a bit of cardio to up my stamina and appetite, but I'm worried about getting flatfooted and ruining any gains if I start working out. I don't feel like joining a gym and I don't know what kind of shoes I should get and the kind of work out equipment I'll need to get so I can work out from home. I don't need to get huge but I wouldn't mind getting toned.
100 m sprints, use as long time as you need to recover to be able to do many of them. You could use a cartire to make it even harder too...
smolov JR . Smolov is way to heavy for most people.
What can I do to make my legs look normal sized? What routine!
Also can't go to gym cuz poor
I have a question.
I'm 18, 6,1 195 I'm strong as fuck but I manboobs, but the thing is when I was weight lifting in high school I still had it. I was benching 170 x5. I really don't have like muscles that show but I can still pick heavy shit up.
Is there any way to get rid of these abomination and get abs quick? (At least a 4 or 6 pck)
Fairly skinny guy looking to bulk out and build some muscle. Can you recommend an all round workout that works a lot of muscles: chest, arms etc.. Using mostly dumbells, barbells and body weight
>Spot reduction refers to the belief, long viewed as a myth, that fat can be targeted for reduction from a specific area of the body.
Doing chest exercises will make your chest bigger and firmer.
Sorry to break this to you but losing manboobs involves losing fat on all your body.
And losing fat on all your body involves eating at a caloric deficit.
Exercise helps. See posts about good exercises for help with that.
Thanks for post Op,
Whats best routine of on/off days for upper body muscle gain? Ive been goiing to the gym once every 4 days and havnt seen great results, whats the optimum allocation of gym on/off days?
Just made an email account to help you.
You all can email me at [email protected]
Then i will have some more time to answer too.
What do I do to use more of my pecs when benching? My anterior delts are always sore as shit after a good lift but it never really seems like my pecs get sore. My bench usually sits around 205 - 225. I have tried going lighter and using the "correct" form that I have seen posted on youtube videos but arching my back and keep my shoulder blades and but on the bench seems so unsteady and awkward.
I have lordosis (Well that's surprising)
What's the most effective exercise to fix it?
Oh and we also have this bike that no one uses in our house. Its like a gym bike thingy. I what could I do with it like for exercise and stuff?
I put on muscle quickly, but I wanna lose 40 lbs.
I hate tuna fish and love sweets. Coffee is a must. What can I do to get to my goal weight, based OP?
>Is a pull up bar good for getting abs?
Nope, great for lats and bis
>After working out a muscle group, should you not work it out the next day?
Correct, however chins/pushups and some other bodyweight exercises can be done more frequently. I do about 20 chins most days and lift three times a week
your legs are a little deformed i think, can be fixed by right exercise,light ones, more like fysio, i suggest that... not 100% sure, just trying to help
just run, and when you start to tire, walk it off, if you get those stinging pains, you didnt do proper warmup. walk-run-walk-run
cardio five nights on same days you lift
you are likely to loose fat
however unless you eat a LOT you will not gain any muscle lifting that often and if you also cutting to lose fat you will probably lose quite a lot of muscle too and be skinnyfat
Uhh. This is why I go to a gym instead of exercising at home. I don't feel like having a room with all that stuff. Got enough stuff already.
Also going to the gym is useful, you can just ask random dudes for advice, check if you're doing your exercises right, go for a beer with muscleaheads, look at girls in yoga pants, get angry about shit you see and much more.
If I wanted to build a home gym, I'd get:
-squat rack or better power rack for extra safety when bench press.
-Barbell with weights
-Dumbbells with weights
-Somewhere to do chin ups. If you really have no place, not even a tree branch or whatever:
Pull up bar or better rings.
- Dip station. Youtube crip dip for a cheap alternative. And laughs.
I think i'm at about 30~ body fat, Can't say I go to the gym often so I don't have a high amount of muscle, I want to get big but I want to know if I start bulking (eating 5k+ calories daily) would I end up just being fat?
You're doing it wrong m8. Next you'll be telling me to do kipping pull ups because you can do more that way.
Add weights. Heavy fucking weights.
Calisthenics exercises are awesome.
the problem is not eating less, its where the nutricions go to, go exercise, those delicious foods go straith into your brain and into muscle eat healthy, drink water and sometimes milk
LOTS OF FRUIT no soda
Fat = cardio
Mucle = weight
im trying to gain as much mass as possible. i have some hardcore mass gainer protein powder already, but what workouts do you recommend i do in order to gain mass for both upper and lower body?
when you use external protiens to lose or gain, your body will make use of them and keep using them to maintain, once you stop ingesting those proteins and whatever, your body has no means to feed anymore, and all will go to waste
train natural man
I wish I could put more meme angles >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> month>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
adjusting your body
how come moles are blind, they are in the dark and dont need eyes
if you grow muscle with new nutricions, and stop eating those nutricions, your body need to adjust all over again
Question on fat asses and squaters.
My legs got quite big and after training I have a decent pump in them but problem is, they start touching each other while walking! With shorts in between that they get kinda sore. How the fuck do fat people deal with that? I have that 3 times a week, they all the time.
ok OP I will bite.
I used to always work out and then last year around may I started lifting (some kind of SS).
One day after heavy partying I decided to do 100kg squat (this is in like july maybe even june) and then after all the warmups I do my first set.. all ok. The my second set at the third rep Something hurt my lower spine so i racked and then proceeded to not stand for 3 days.
Diagnosis 2 herniated discs L4 S1. After some PT i started working out and almost got to same wieght as before but something felt bad (aside from the now usual lower back pain that I thought was only due to the herniated discs).
So I go to the Dr. and they find out that my spine is not straight down but off by 1.7cm.
TLDR: 2 herniated discs (L4 S1) after squatting and also found out my spine is deviated by 1.7cm to the right (due to not the hip being not leveled)
So now I am being sent to PT again for Active PT on mahcines for lower back and stomach.
Is this the right choice?
What kind of lifting can I now do?
Photos taken a month apart. How come I have no gainz???
I get a weird feeling in my back, like muscle stiffness, and I want to know what to exercise or stretch to fix it.
It feels like a part of a muscle between the edge of my shoulder blade and my spine. I can make it twinge by taking a deep breath then flexing my abdominal muscles, trying to breathe out, but it doesn't really seem to help (although it feels painful in a good way) Can't find other stretches or exercises to do anything for it.
fattasses wadle, like penguins so they touch less
but you trained your legs to much man, you are aiming for bodybuilding? bodybuilding is pumping up, go easyer let them become more compact, size doesnt mean everything...
thats what i think at least, a block of iron and wood thesame size, iron is stronger
What's the best routine for strength and endurance. Don't care about aesthetics and have nothing but time and a well equipped gym for the next year. I'm in good shape but I feel like my stamina lets me down.
25 Years old guy, 5.7 ft, 158 pounds.
Currently doing 11 pull up, what should I do to be able to do 25/30 pull up?
Also, I'm currently running at 11km/h ( 6.8mph ), what should I do to be able to go run at 8.6 mph during one hour?
I'm 6'2 and 250 (I know).
I don't look like it, but I'm probably fat as shit, but I'm also fairly strong and need to be for work (delivery company), but also want to lose weight because I hate my fat face. The problem is I want to replace fat with muscle without weakening myself at work.
I'm fairly poor so would tuna and chicken and raw veggies/fruits every day do the trick for losing weight without killing my muscle? Are sandwiches with wheat bread a bad idea for lunch?
>I'm fairly poor so would tuna and chicken and raw veggies/fruits every day do the trick for losing weight without killing my muscle? Are sandwiches with wheat bread a bad idea for lunch?
yes, and drink alot of water and go for a walk/run dont rush it, take your time
I just like heavy squats. As soon as the pump is gone there is no problem anymore but it's fucking annoying walking home after a workout and everything is red and burns. It's gone after a few hours but it sucks.
Starting Strength or Strong Lifts + 1h light cardio every once in a while.
Do more pullups.
Count calories. Eat less until you lose weight. Keep eating that amount until you stop losing weight. Lower 200kcal and so on.
Care that you have around 2g protein per 1kg lean body mass and you'll be fine as long ass you lift heavy.
use your own body to train, take a swim once in a while. pushup with your knies to wstart of ( lay something soft underneat them)
sorry man, i dont know enough factors, i dont know your body shape, and i dont really understand what the problem is, slight miscommunication