Is pic related legit? Some guy posted it on /fa/, I've

>>38130673
Also, forgot to add:
>173 cm / 5'8" (when will I learn)
>94 kg / 207 lbs

I'm a fat fuck but I was at 100kg / 220 lbs a month ago, so there's that

800 calorie deficit seems like a lot and I doubt any routine that says not to work legs very much.

>>38130673
>Mikey Phelps
>Implying the most decorated olympian in history does this sorry-ass routine

Better off with SS desu

>>38130673
> 3x5 bicep Curls (inners)
Hahahahahahahahahahahahahahahahahaha

>>38130673
>800 cal deficit
>Doesn't even know how much your bodyweight or bodyfat is

This makes no sense. What if you're already 10% bodyfat skeleton? Still 800 cal deficit? top kek

>>38130690
If you have some strength, deadlifts with 10kg dumbbells arent going to do anything. There is no progressive overload. Your muscles wont grow. Other exercises are gonna be moderately heavy (10kg dumbbells flies are heavy for the novice). Thats why it's nice to have a gym membership where all kinds of equipment can be used like machines, barbells and other free weights. But if you just want to stay in shape I's suggest maybe buy a couple more weights so you can add up to 20kg weights (i assume you have customizable dumbbells?

>>38130758
>I assume you have customizable dumbbells
I don't, they're on my list now.
But I don't really want to get bigger, I want to lose my fat without losing muscle. I am already doing 50min of cardio everyday.

>>38130673
You have to realize there are many low test Pajeets in this board who cant get strong so they talk shit about powerlifting routines and advise some bs "aesthetics" routine that will apperantly make you look good even though theyre all skinny twigs. Do a real strength routine you will gain strength in a short amount if time and you will get jacked over time. Do this bullshit and you will stay a twink forever.
This is coming from someone that only does bodyweight training now. Dont fall for the "aesthetics" meme routine.

>>38130817
Nigga, just eat at a 500 cal deficit and keep lifting hard, that way you'll lose little to no muscle (I lost 45 pounds and lost almost 0 strength, I just lost maybe 1-2 reps on my main lifts at most). After losing the weight, just eat at maintenance and lift till you die.

>>38130673
You will of course get some results if you are completely out of shape but notwithstanding that fact, this is a gimmicky bullshit programme. What the fuck is that straight legged deadlift? Most of those exercises are crap.

It is true that legs don't need to be worked hard. And yes you should be having rest days. You should need one or two rest days between workouts. If you don't, your workout was not hard enough. When I squat after a long break it takes me 4-5 days to recover.

>>38130673
no, do SS instead. You should start with compound lifts, I made the same mistake and it was a waste of years of my life. Also count your macros, eating more protein and less carbs will probably help you lose a lot of weight while building muscle. You won't get natty ripped doing this weak ass routine.

>>38130914
>>38130910
>>38130861
>>38130820
>>38130758

Thanks guys, I'll look into Starting Strength as you suggest, will probably come back when I get stuck in the routine.

>>38130817
If you believe this piture is an accurate representation of a proper work out in any way you probably don;t have muscl to preserve in the first place bud

File: Rep-Ranges.png (42KB, 1008x1008px) Image search: [Google]

42KB, 1008x1008px

>>38130673
>3 sets of 7/10/20
hypertrophy doesn't exist senpai