I'm Auschwitz mode and need advice on how to start lifting.

>>41764588

>what to eat
food
>what to do
lift

Read the sticky. I Know that ist will Work because I am german.

>>41764613

seconded.

>>41764588
Actually in your boat. I have been meeting 3k a day for 5 days now by letting go of my fear of being fat/unhealthy and stuffing junk in my face.
>what to do
Read the sticky.

Junk I would reccomend: honey roast peanut (bulk) and McCain xtra crispy oven fries

1. Read the sticky.
2. Do any basic starting program to build a strength base. SS, SL, ICF. As long as your doing heavy compound movements, 3-4 times a week, with progressive overload (adding weight each time) you'll be golden. Remember though, they're beginner routines for a reason. Do it consistently for 3 to 4 months. Don't fuck around for a year on it.

2. Eat properly. Work out your TDEE and eat in a surplus. To be fair, unless you're unusually tall or short, it will come in at around 3500kcal per day.

Simple as that really.

If you do that, and stick at it, you'll grow.

Was in your position and it worked fine.

I'm also now on my first steroid cycle but let's not go down that route yet.

>>41764917
Oops, wrote 2 twice. Writing on my phone.

>>41764588
ffs...

starting strength or stronglifts

eat a lot of protein, just eat a lot period

that's it

>>41764588
Here are the macro nutrients that you need to get every day so that you will grow quickly. Get these from whole foods (eg no protein powder, ideally no fast food)
150g protein
150g fat
3-400g carbohydrates
Get these from any source you care for (I recommend whole milk, meat, and pasta/potatoes/rice)
150g

>>41764588
Do what Stan Efferding says.