Advise a fat fuck

>>37636510
do cardio, don't fall for the weightlifting meme

>>37636517
i heard cardio doesnt matter as long as you have a caloric defecit

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>>37636510
12-15%

I'm no expert just a guestimate!

>>37636528
really? i thought id be around 20%.
should I focus on weight loss or building muscle?

I went all out with the weights for a few months and got big but I didnt get lean until I did HIIT on the exercise bike before and after each work out. I set the bike to its highest setting and did 30 seconds or as much as I could, then eased off the setting and did 30 seconds for 5-10 mins. It helped with vascularity and erection strength as well which were added bonuses.

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>>37636536
Might just be where you're genetically predisposed to holding fat.

I would eat maintenance and start lifting heavy. At least a good 4 day split. Try and add in som cardio everyday, start slow 10mins EOD. Aim to up the cardio every week and hitting 15-20 minutes.

Good macros, personally High/Mod Protein, High/Moderate carbs and low fat.

>>37636528
More like 18-20%, you don't seem to have much muscle so even though you're not huge you still have a high percentage of bodyfat

>>37636556
>>37636561
>>37636546

how often should i go to the gym, i went on sunday and my arms and legs still ache a little

>>37636575
Get a program, there's good ones on bodybuilding.com, don't just wing it and try to do your own thing, find one that is tried and tested and push yourself, follow it religiously and you'll get results no matter what.

>>37636592
>3
I will check it out, thanks bro. I didn't know about this site and may help useful

>>37636510
You should definitely start lifting weights. Doing a bunch of cardio would probably just make you look anorexic tbqh. I'd say you got 16-18% on the fat. Which honestly if you took it down to 10% and put some muscle on you wouldn't look that bad.

>>37636575
I have a open gym setup.

Day 1 - legs
Day 2 - Shoulder tricep
Day 3 - Back bicep

Rest

Day 4 - Chest

Rest or repeat!