I don't know what to eat to gain weight and build muscle. I don't know what sets im supposed to do at the gym.
how do I start lifting it's honestly so difficult I have no idea what i'm doing
read the sticky
>>42850734
I have but i'm still confused
Sl5x5 and gomad.
It's a bit of a meme but it's the best structured routine for beginners. It will show you the ropes and get you going. Gomad will pile on the pounds for you while you lift
>>42850700
Food: Eggs, Oats, Beans, Chicken breast, pork loin, nonfat greek yogurt, whey powder.
Calorie count: Custommealplanner.com (eat around 2000 calories, and make sure to get 1 gram of protein for every pound of weight you have. Also, avoid processed foods and simple carbs like bread and potatoes and pasta)
Lifts: Curl: 3x10, Bench 3x10, OHP 3x10, Incline bench 3x10, Push ups, 3x10, Dips 3x10, pull ups, 3x10, etc
Core: Weighted curl ups 3x40, leg raises 3xhowever many you can do, ab wheel, etc
Cardio: 30 minutes a day minimum, run, bike, exercycle, swim, etc
Hope this helps a little, but I've only been lifting for 6 months so take this with a grain of salt.
>>42850739
eat protein and a surplus of calories to gain weight and muscle. some nice protein rich foods:
>greek yogurt
>chicken
>steak
>burger
>fish
to start lifting, pick a beginners routine and google/youtube form for the lifts you're not sure on