hey fit, i need some advice. im a obese teenager, 178cm and 75kg,

Lift weights. Don't diet too hard.

Now you just need discipline and patience. It takes years to build a good body, not months.

>>37033469
500mg of cardio and 100mg of weights
4-5 times a week
progressive overload

>>37033511
500. 100 mg?

>>37033469
read the fucking sticky you lazy piece of shit

keto + ppl (6 day routine)
Great for noobgainz if skinnyfat

>>37033801
whats keto anf ppl?

>>37033469
you are not obese mate. but I'd recommend a few dosages of DNP and you should be good to go.

>>37033997
Keto is a diet
Ppl is a routine. Push/pull/legs, usually with a few rest days in between and before repeating.

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>>37033469
kek,im the same height and weight as you
i think you just need to build some muscle mang

>>37033469
>im a obese teenager, 178cm and 75kg
Anglo detected.

>>37033469
Read the fucking sticky

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Same desu
I followed SS while on a cut and saw massive noob gains, and lost 10 kg (20 pounds).
It's a lot better than how I was, even though I still look like shit. I couldn't do one fucking pushup, and it was embarrassing. Now I can do around 20.
All of my stats improved as well. Btw I'm 186/6'1

>>37033469
Btw faggot, you can do SS while cutting and will get some muscles because you didn't lift before. I would recommend you cut before summer as much as you can so you look slightly more decent.

>>37034261
oh god my eyes go cut man

>>37034024
Kek your physique is shit

>>37034294
I know I need to. But I don't really know how. The last "cut" i had was just smoking instead of eating, and I lost enough weight. But for summer, I wanna cut but not go full skinnyfat mode (even though that's what I am). Basically, I don't want to only lose muscle and some fat

>>37034312
thanks bro
>>37034314
go low cal high protein and make sure you're not missing out on any important vitamins/minerals

>>37034314
> 2016
> still on /fit/ and smoking

You're not going to make it.

>>37034473
>Current year + 1
>Not smoking like an alpha male from the 50s

go for high protein diet with coconut oil and omega-3 oil supplemented

and start fucking lifting and in 6 moths youll get laid