beginner training

read the fucking sticky

>>42847638
Do SS.

>>42847638
SS + GOMAD
Read sticky
Read board rules

How many times per week do you want to go? Some kind of PPL will be good probably.

>>42847683
For a beginner? Are you retarted?

OP try GreyskullLP or SS or Stronglifts

>>42847638
>lose fat and gain muscle
let me be the bearer of bad news. You literally cannot do both at the same time.

>>42847700
>Are you retarted?

KEK
I was going to argue with you, but that settled it.
In short: PPL is fine for beginners.

>>42847638
SS, beginners Greyskull, beginners 5/3/1, and then do cardio and eat less

YES, IT'S JUST THAT SIMPLE

Why the hell do people on this shitty board recommend stupid powerlifting programs that are made by an old fat dyel fucker?

Just work your whole body 2 to 3 times a week with bench, lat pull down, overhead press, leg press, bicep curl and tricep pulldowns, and do some cardio for the first month or so.

>>42849713

>recommending a beginner to go for 5/3/1
>recommending a beginner to do a powerlifting program based on 1 rep max

God, powerlifters are the cancer of this board.

Believe it or not, some people actually want to look good while lifting weights. Not fat.

>>42847638
Basic calisthenics program focused on progressions
Basic curlbro bodybuilding program
Cardio
Calorie control

That's all there is too it.
You don't have to do any herculean feats or anything like that.

File: 2 scoops c'mon.jpg (158KB, 686x461px) Image search: [Google]

158KB, 686x461px

>>42847638
Mike Israetel recommends an upper/lower split for a beginner looking to build a good physique
I don't have any good reason to disagree with him
I'd start with 3 days a week, work your way up to more
While cutting, you can use protein powder to reach protein goals and keep muscle (pic related)
Also you want to do 4 sets of READ THE FUCKING STICKY to failure

>>42847638
Read the sticky.

In order to lose fat you need to monitor your diet
In order to gain muscle you need to lift heavy objects and monitor your diet.

Read
The
Sticky

>>42847638
why is she using gloves if she is naked?