Help a bro out

>>37397489
SS + GOMAD

>>37397489
Assuming that you have no lifting experience start doing Stronglifts 5x5. Calculate your TDEE (google for a calculator), then eat at a 200-300 Cal surplus, trying to get 120g of protein every day.

>>37397489
>read the sticky
>no clue where to start

pick 1 and only 1

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>>37397511

>>37397526

Is there a way to lift/exercise at home?
Kinda have a problem with the gym

>>37397538

English isn't my main language so I have hard time translating every specific term as well with punds to kilos, feet to meters, not talking about squats, deadlift etc.

>>37397525
This.

>>37397627

What's SS?

>>37397564
Not if you wanna get any bigger.

>>37397686

Last time I went to the gym was when I discovered I had a bone disorder and almost killed myself while exercising... all good now tho

>>37397526

TDEEcalculator says 2,192 kcal per day, bmi 21,9

>>37397564
>>37397707
You sound like the guy equivalent of a tumblr landwhale.

"Oh I cant diet because I have this rare condition. But i reeeally want to be skinny"

"Oh I cant lift weights because I have this rare condition, but I reeeeally want to be fit."

If you really wanted it you would go to the gym and exercise according to want you can do safely with your bone condition. In fact its probably safer to work out at a gym where you can use machines and have someone spot you. Your just a socially scared autist who is making excuses to not get out of your comfort zone.

>>37397489
>jose luis

tronco tienes toda la cara de jose tbqhwy pham

>claims to have read the sticky
>has no idea where to start

read the sticky

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>>37397489
>I don't eat much but I'm also very weak
Those two pretty much go hand in hand.

Pick a program from the novice column and just start lifting. Pick anything, it doesn't matter. Gains will come. Eat more. Sleep more. Repeat.