First time on this board, but I hope you guys can help me out.

>>39985074
Sticky

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>>39985074
Substitute half of your regular calories for meat, primarirly white meat or even fish.
ie chicken and tuna, with sausages, steak, beef less often.
Vegetables are important, your body needs them micros to build itself, I recommend gespatzo as an easy way to get them all at once in a big bowl once a day.
After that remember protein shakes are a supplement, 1g per 1pld of body weight of protein is what you need. Shakes can make it easier to hit that nothing more nothing less.
lastly
Push, Pull, Legs.
(I don't do legs kek)
Even so you need to mix compound pushing exercises ie chest press, machine press, with pulls ie t-bar rows, lat pull down machine.
Personally i'd say do compounds (i'm a machine fag but it works) then do isolations to hit smaller muscles - read: ARMS - biceps, triceps, forearms.
Thank me faggot I saved you one year of bullshit.

>>39985115
>>39985147
/thread

but one last thing: do not think that your noob gains and newfound sticky knowledge is the end of knowledge about fitness. idk about most guys here but my first 6 months i thought i knew EVERYTHING about lifting and it is beyond cringe to think about the shit i told ppl

stay humble

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>>39985165
Yeah I know. Hence why I said 1 year.
I come to this site (mostly more memes) but for info almost everyday still. Making it is just like anything else in life you learn ways to adapt, to be a relativist, to be ready to throw out what you know and start again (although let's be honest you won't need to throw all of it away but you get my point)
We are gonna make it.

>>39985147
Thanks man that's some good info

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>>39985212
Your welcome mate.
Now go forth and make some fuarking gains.

>>39985074
STICKY

One thing that helped me get my diet in order was researching the additives, chemicals, byproducts, coloring, preservatives, and so on, in our food. Best thing to do is find the published lab study itself and read read read.

For a lot, it's small side effects that are negative. But consider how much of it is in your diet, and all the other parts that have negative side effects. Pretty soon you have a big snowball of negative side effects that very well can be changing your physiology, your mental state, and so on.

That helped me lose junk food and fast food. It helped me get off pre-packaged, processed food although sometimes I still eat some when I'm in a pinch.

Losing weight is SO MUCH EASIER when your diet is composed of whole foods rather than processed foods.