I'm 36 years old. I guess I'm in OK shape for a guy

>>39662406
When you're 37 you'll wish you started when you were 36.

>>39662406
try it out, you will get results very fast.
the first 6 months you will see fast improvements if you are going regularly and your diet is fine.

6'0 145lbs???????

Shoo shoo skellington

>>39662406
you can still make great progress into your 40 and beyond. if you start now you will be jacked by the time you hit that

>>39662406
>for a guy my age

what the hell is that suppose to mean?

>>39662452
>Shitskin Namefag
Why

File: a34aae481d6ef64d0a40df10d05b9f4a0e0918a036ccfc700fd2e4d122118002.jpg (150KB, 1080x1077px) Image search: [Google]

150KB, 1080x1077px

>>39662464
Average Amerifat his age is 20 stone and 170cm so good for him I suppose. Although I'd suggest he eat something so he doesn't blow away in a strong wind

>>39662406
Oh lifting is very important.
The cardio will make you live longer
The lifting will give you the strength to enjoy it

>>39662406

That's not too old. You won't improve at the rate you would have 20 years ago, but you WILL still improve.

Being you are thin, you are in a good place to start. You will see definition very quickly as you add muscle.

Do NOT fall for the bulking meme, that just gets you fat.

Focus on quality foods, eat enough vegetables and fruits, whole grains, eat more highly fiber sources, brown rice + beans is a good combo. Cut down in meats in general, and when you do stick to unprocessed meats. Leave 20% calorie room in your diet to eat stuff that you like, even if its junk. Just make sure 80% or more of what you eat is real food.

Lifting straight forward. You don't need a fancy program.

Learn to do: Deadlifts, squats, Overhead presses, BP, Barbel rows properly. Add in pullups as well. If there are other things you like, like barbel or dumbell curls or presses go for it, but just keep in mind that the basics are 90% of your results.

Alan Thrall. Watch his videos. He doesn't look like a freak, but he is a true natty, and strong and fit as fuck with a deep knowledge base on nutrition and building strength.

Do cardio. 30 minutes of more of LISS, Low Intensity Steady State cardio daily. Play on your phone while you walk at a speed enough to get your heart rate between 90-120 ought to be enough. The cardio isn't for fat loss, its to protect your heart health.

Also, don't watch porn. This has nothing to do with testosterone or other bro science, it's just good for your sexual health and erectile function not to, and being that you're about to dramatically improve your body, you might as well improve your dick by quiting porn too.

That should be a good start.

>>39662406
I'm 32 and started lifting at 30. Better late than never. I was a skelly like you (actually worse off) being 6'0 and 130 lbs.

I now weigh 170 lbs and have a pretty decent six pack. Do it while your hormonal profile is good breh

>>39662406
>I'm in OK shape for a guy my age (I'm 6'0", about 145 lbs
no you're not. You're scrawny and should be ashamed that a teenager could beat you up.