>when you bulk you are going to gain some fat
>when you cut you are going to lose some muscle
How can I reduce as much fat gain and reduce muscles loss when bulking/cutting?
Working out ya fukkin idjut
>>41736636
Reduce calorie surplus while bulking
Reduce calorie deficit while cutting
Eat cleaner
adequate protein consumption
Hello, I have a problem. Currently, I'm "out of shape" and want to develop a physique as well as a healthier lifestyle. However, I cannot bring myself to act upon my wishes by going to a gym, mainly because of my past history of getting bullied/harassed.
It is irrelevant whether I am in good shape or not, I simply want to practice myself. Is it possible to develop a decent physique at home or in an isolated area without equipment? If so, could you recommend exercises, etc.
Thank you. Pic related (i'm quite pathetic)
just start going
nobody gives a shit about you srsly
>>41736487
>>41736487
Don't feel pathetic everyone has to start somewhere and as long as you actually work out you are going to get a decent look going. Pushups,Planks,Pullups(get a pullup bar),Bodyweight squats,Curls(get some barbells). You can really do a ton when starting with just basic shit.
>>41736487
Nike. Slay that gym dragon friendo
How do I achieve this body?
>>41736389
eat more than you should, lift for a year
>>41736416
That sounds like fun.
>>41736389
be a fat japanese wrestler
Hi anons,
So recently you guys have moved me work out and take care of my body.
I was able to drop from 76 kg down to 65 kg in a month simply going through a calorie deficit diet.
I am about to build my work out plan so i can start next monday. I have gotten out of my way to start building my gym but there are some machines i cant get.
So i came to you guys in case you guys can give me a replacement for those work outs.
The ones i need to do and cant do are:
1.Monday: Chest Dips
2.Tuesday: Leg Press
3. Wednesday: Lat Pull down
Hyperextension
4. Thursday: Pull Down
5. Saturday: Pull up.
Honestly thanks a lot for all your help anons... couldnt have done it with out you.
Just buy a pull up bar nigger. Google a cheap door mount one, they're like $15 inc shipping and are fine at your weight. They're not super sturdy cause it's just pressure keeping it locked into your doorframe, but until you start getting near 100kg you won't need to worry provided you screw it in tight.
Also going 76kg to 65kg in one month is incredibly unhealthy and you would have lost muscle doing so. In the future aim for a deficit of only 500 calories a day. A weight loss of roughly 0.5kgs a week is healthy and will make sure you don't lose any more muscle than you need to.
>>41737298
i cant my oarents dont want me to you a pull up bar... i already have one here next to me from everlast ... but cant use it.
>>41737303
i was doing 1500-1000 calorie deficit... i wanted to lose all of the excess fat and reach 60kg to be honest but i failed... neverthless now its time to work out and i need those fucking excercises without the machines... im running out of place and cant add them so i need a replacement something that will work the same muscles these excericses would.
I'm an uninformed newfag and I need help. I don't have access to any equipment for a week. Are there any workouts that build upper chest. Push ups only seem to build lower and I look like a 30 year old man with saggy tiddies.
>>41736226
Only way to lose man tits is cardio my dude. Run or do intensive mountain biking or whatever.
>>41736266
I mean it's all muscle. Just the top of my pecs are completely flat
>>41736226
Have you tried decline pushups?
where do you find swimming shorts that look good on people who dont skip leg day?
>xd dont skib leg day bra
your moms house i left a pair from last night
>>41736188
k, where are they?
how long to achieve this look?
Negative 3 months
About 7 feet
tree fiddy
opinions on weight vests?
Retarded and only used by stupid weeaboo fags who think training like Goku will give them significant gains.
>>41736167
what for cardio, push uos, pull ups?
>>41736186
That, and it will likely cause injury in the future. Especially for cardio.
Some are a lot worse and use it to "shadow box" (using that term lightly because they do it horribly) and look plain retarded.
>he has done yet a long period of fasting (+7 days of fast)
never gonna make it.
I don't want to skip gym for a week.
Tried fasting 48 hours and gym. Terrible combo.
>>41736086
>exercise without eating anything
Lmao are you stupid
>>41736043
blow yourself up muhammed
So, I've read the sticky and I've lost about 60lbs in the past 2 years, but in the last 6 months or so I stayed pretty much the same due to muh depression and other excuses.
But I've decided to stop being a fucking loser and start going to the gym.
Anyway, my question is do you think it's realistic for me to lose 1kg/week by restricting while also going to the gym? I'm thinking about restricting to -500kcal for the first week and adjust from there.
>>41736029
nobody can give real advice unless you post your stats idiot but yes 2lbs a week isn't hard
>>41736045
180lbs, 5'10". close to the normal BMI, but I want to get to be right in the middle for the normal BMI range.
i think i've read on here that people feel miserable when cutting while working out, just wanted to make sure it's doable.
i guess, i'm looking for someone to confirm that i'm not setting unrealistic goals.
>>41736115
It's doable but you might want to consider cutting even more calories (or including more cardio) if you want to lose 2 pounds a week.
Day 1,3,5
2 mile run
Jumprope
Heavy bag work
Day 2,4
Calisthenics
Jumprope
Will this help me lose fat along with a 300-500 calorie deficit
No, add some milk and squats and it will though.
>>41735988
Should do.
I would widen the deficit though.
that's a shit load of work for your shins if you are untrained
Hello /fit/ I recently started weight lifting again and am currently visiting a gym with a experienced anon lifter, do you have any tips on how to get protium after a work out, and when is it appropriate to have a before work out protein? >>>File not relevant
Yea man just consume stuff with protein in it, godspeed
Suck my ferret cock faggots
>>41735909
look at that cute motherfucker. I used to have one. Good times.
Can I alternate squats and diddlys like bench and ohp on SS? I'm too weak and my back is tired by the time I end with the squats to go and deadlift. If that's not ideal than what's another good beginner program?
Do greyskull linear progression.
Squat 2xweek and DL 1xw
>>41735875
>tfw do GS
>but squat 3x a week because i love squats
Also thinking about DL twice a week - Monday and Friday.
>>41735827
Unless you are over 40, eat more and sleep more. Take sufficient breaks between sets (5-10 minutes).
How much are your squats and DLs?
I'M SICK AND TIRED OF STAGNATION BS.
I'M GOING TO FAST DURING 10 DAYS ONLY DRINKING A HOME MADE ELECTROLYSIS DRINK.
FUCK OFF
>>41735788
Godspeed anon
Life belongs to the men willing to suffer and sacrifice for what they want
SL suggest I start at
90 Squat
60 Bench
65 Row
40 OHP
100 Deadlift
Should I really start at those? Should I make 10 lb jumps or something? Seems like a huge waste of time
OK start higher then if you think you're too strong for that. SS wasn't tailor made for you specifically.
>>41735779
You start low so you actually have time to get stronger before you stall.
>>41735871
Ya but 50% of my current maxes? I could probably bang get the whole workout done in like 20 minutes at that weight