Questions about current routines

File: 044.jpg (94KB, 400x394px) Image search: [Google]

94KB, 400x394px

>>42229608
1. basically just do 5x5 bench, squat, OHP, and deadlifts (although i stopped doing deads bc i fucked my shit up). then tack on 3x8-12 accessories such as dips, pull ups, curls, rows, etc. I tend to mix and match what feels good for recovery and what muscles i really want to grow. I currently do
A:bench, squat, accessories
B:bench, OHP, accessories
in the schedule of AxBxAxxBxAxBxx etc mainly because I find ohp and bench hard to do on the same day. I also bench more than any other exercise because I want a large chest. For accessories I really want my lats to grow so i tend to do pullups every session. I want my biceps to grow so I do curls every sesh. toss in more accessories as you see fit. I try to get some rows and dips for back and triceps in there every other day.

2. if you're trying to lose weight like me (5'9 110kg lel) I stay away from simple carbs as much as possible because I can't trust myself around them. My meals consist almost entirely of yogurt, fruit, veggies, and chicken. just a suggestion. always try to hit at least 100g protein per day imo.

3. i try to make my main sources of entertainment fitness related. If I'm on 4chan I'm on /fit/. I check topics and posts on r/fitness (inb4 hurr durr reddit) every day. Just try to stay in that fitness state of mind. This is a lifestyle. When it comes to being worried about people at the gym, just saying get over it really doesn't help because I know how anxiety works, but honestly there's nothing to do but get over it however you can. You will always have people that think you're a fat fuck although you probs won't ever have someone outright bully you in a gym. just get in and do ur shit senpai. We all started there.

File: 39876598734256.png (277KB, 361x480px) Image search: [Google]

277KB, 361x480px

>>42229671
cheers for the reply anon, appreciate it.

I'm really not familiar with most of those exercises unfortunately. Elaborate?

Secondly, where do you get your 100g of protein from?

>>42229792
you'll have to youtube search each exercise. Buff dudes has good vids for each exercise and form and stuff. this is basic info you gotta learn asap.

protein; I usually get it all from meat. I only like chicken so I'll buy frozen chicken breasts (which are a pain to thaw and cook) or if im lazy i just buy cans of cooked chunk chicken breast in broth. tasty and has 40g protein. I'll have about 12-16oz chicken per day which is about 60-80g protein. I get the rest here and there from yogurt and other random stuff. High quality yogurt can have 15g protein per 100cal cup

Ditch the sugar completely
Download an app that calculates your macros (myfitnesspal is what I use). Even if you're unfamiliar with calculating macros, try to do it so you get an idea of how much you're eating.
Calculate your TDEE. Eat around 500 calories below maintenance. Adjust this depending on how you feel. Also whenever you lose weight calculate your new TDEE (measure your weight every Saturday or something)
Make sure you hit enough protein. It's satiating. Fats should be about 0.3-0.4 g per bodyweight. The rest carbs.
As for gym anxiety, it's something you have to deal with. You're out of comfort zone. Just don't give a fuck. If it bothers you this much, go early in the morning or late at night. I used to weight like 210 lbs at 6'1 so I understand how you feel. Now I'm like 175 ans 12% body fat. Gonna lean bulk soon.
Don't spend hours doing boring cardio. Just 20-30 minutes HIIT. It's better than walking on the treadmill for hours. Also you lose weight by calories out>calories in. Period. Don't listen to memes. And fucking lift. You're going to make sweet noob gains if you keep protein intake medium/high

>>42229608
Do starting strength or stronglifts with cardio