34, active job, out of energy after work. Help me make a routine

>>41744427

Day 1:
>eat my ass

Day 2:
>suck my dick

Make sure to keep a rest day handy.

Read the sticky my man.

>>41744427
I'm 35. just do 5x5 and drink some caffeine, and watch porn right before you go work out( don't have sex/jack off on the same day you work out.). Works for me.

>>41744427
Stronglifts and quit eating so much you fatass, Just fucking lift, after a year you'll know the right questions to ask, and by then you won't ask the teenagers and fatfucks on /fit/

At 37, I'm getting great results from just doing 3 exercises every day, but it sounds like your problem is diet. Stop eating shit. Eat more protein and less crap.

>>41744427
i'm having a similar problem, lost a shitload of weight(fat/muscle) since my office job became a manual/office job, can't even go to the gym anymore since i'm fucking dead by the end of the day

> Go before work

Made me mad enough to call you a faggot but not mad enough to ignore your shitpost.

>>41744893
Ill try, but mornings are rough

>>41745174

Don't be a pussy.

Also, just because you are making me mad

> lift heavy objects, climb, squat, curl are typical movements. I feel my core is much better since working here, but I have lost what little buffs I had added to my arms.

If your job is lifting heavy objects and curls are a typical movement and you've LOST muscle in your arms then obviously you're not lifting heavy objects at all.

> I need to get rid of the belly fat, tone my abs, build bigger forearms and biceps.

> Spot reduction
> Tone

Read the sticky and fuck off