Back to the gym, Advice on training and nutrition, Please help

[kesozerro]

Im 17 183 cm which is 6’0 or sum idk,
73 kg -> 160 lbs
I started working out after half a year without gym, not without any activity or sport, i just didnt do gym and didnt put my mind into healthy eating, since my puberty hit, ive always been skinny fat, and now i dont know which route is optimal,
I want to be low body percentage for obv more estetic looks and defined face features, but how my training should look?
what should i focus on?
what should i eat?

For now, i go to fhe gym 3 times a week;
for the past 2 weeks i was just playing around and just warming up my muscles to work,
And now im planning on doing full body, focusing on upper body, training for some time like this, and after each lifting session do a 30 minute intense cardio

 

[kesozerro]

@Orc @IOS @Methylphenidate @LTNUser @aladdinmaxxer

 

[LTNUser]

Do I know you?

 

[chadisbeingmade]

High meat, eggs etc diet.

 

[kesozerro]

Do I know you?

No, i dont think so, i saw other guys tagging you so i assumed that you can help with something, sorry if bothered

 

[IAMNOTANINCEL]

but how my training should look?

it should look like the attraction women have for ugly short indian men

 

[delonisliterallyme]

push pull leg split
go to the gym 6 times a week, one rest day
focus on the basics, bench press, squat, deadlift
73kg at 183cm is quite skinny, you should do a lean bulk first, forget cardio for now, you’re just gonna burn calories you need for gaining weight
eat 4-5 meals a day, eggs, meat, lots of carbs, milk
progressive overload at each workout, either by more reps or more weight, even adding 5kgs is good if it means you’re progressing
good luck bro

 

[chadisbeingmade]

lots of carbs

Niggas reducing the competition. Mirin.

 

[nosecel (sec acc)]

push pull leg split
go to the gym 6 times a week, one rest day
focus on the basics, bench press, squat, deadlift
73kg at 183cm is quite skinny, you should do a lean bulk first, forget cardio for now, you’re just gonna burn calories you need for gaining weight
eat 4-5 meals a day, eggs, meat, lots of carbs, milk
progressive overload at each workout, either by more reps or more weight, even adding 5kgs is good if it means you’re progressing
good luck bro

How is 73 kg skinny

 

[delonisliterallyme]

How is 73 kg skinny

he is 183cm bro
I’m 185cm 81kg and still look skinny asf

 

[nosecel (sec acc)]

he is 183cm bro
I’m 185cm 81kg and still look skinny asf

I am 188 cm and my weight is 73 kg i am more than 1 year in the gym

 

[delonisliterallyme]

I am 188 cm and my weight is 73 kg i am more than 1 year in the gym

dyel

 

[nosecel (sec acc)]

dyel

I could bet we have proportional amount of muscle mass

 

[kesozerro]

push pull leg split
go to the gym 6 times a week, one rest day
focus on the basics, bench press, squat, deadlift
73kg at 183cm is quite skinny, you should do a lean bulk first, forget cardio for now, you’re just gonna burn calories you need for gaining weight
eat 4-5 meals a day, eggs, meat, lots of carbs, milk
progressive overload at each workout, either by more reps or more weight, even adding 5kgs is good if it means you’re progressing
good luck bro

First of all, thank you, honestly, some photos of my physic for now

 

[nosecel (sec acc)]

I could bet we have proportional amount of muscle mass

I can pm U later

 

[delonisliterallyme]

I can pm U later

I wanted to show my physique here but can’t upload pics for some reason

 

[kesozerro]

good luck bro

Thanks, still 6 times a week is too many, bc i have school, and need to prepare for the finals, still, if i do this training for some time, what result it will have on my face?
Bcs i didnt want to bulk to much bc of the puffy face and other

 

[kesozerro]

I wanted to show my physique here but can’t upload pics for some reason

Me too, i cant upload anything for some reason

 

[delonisliterallyme]

Thanks, still 6 times a week is too many, bc i have school, and need to prepare for the finals, still, if i do this training for some time, what result it will have on my face?
Bcs i didnt want to bulk to much bc of the puffy face and other

ur face shouldn’t be affected that much

 

[kesozerro]

ur face shouldn’t be affected that much

Talked with chat gpt, what would u change in this program?

Plan for 4-5 Days:


1. Day 1 (Upper Body): Chest, back, shoulders, biceps, triceps


• Bench Press (3-4 sets)


• Pull-Ups or Lat Pulldown


• Overhead Press


• Barbell Rows


• Dumbbell Bicep Curls + Tricep Pushdowns (superset).


2. Day 2 (Lower Body + Core):


• Squats (3-4 sets)


• Romanian Deadlift


• Lunges


• Calf Raises


• Plank or Hanging Leg Raises (for core).


3. Day 3: Rest.


4. Day 4 (Upper Body):


• Incline Dumbbell Press


• Dumbbell Flys


• Pull-Ups (or T-Bar Row)


• Dumbbell Side Lateral Raises (for shoulders)


• Barbell or Dumbbell Curls + Skullcrushers.


5. Day 5 (Lower Body + Functional):


• Deadlift


• Front Squats or Goblet Squats


• Hip Thrusts


• Calf Raises


• Twists/Plank.


6. Day 6/7: Rest.

 

[delonisliterallyme]

Talked with chat gpt, what would u change in this program?

Plan for 4-5 Days:


1. Day 1 (Upper Body): Chest, back, shoulders, biceps, triceps


• Bench Press (3-4 sets)


• Pull-Ups or Lat Pulldown


• Overhead Press


• Barbell Rows


• Dumbbell Bicep Curls + Tricep Pushdowns (superset).


2. Day 2 (Lower Body + Core):


• Squats (3-4 sets)


• Romanian Deadlift


• Lunges


• Calf Raises


• Plank or Hanging Leg Raises (for core).


3. Day 3: Rest.


4. Day 4 (Upper Body):


• Incline Dumbbell Press


• Dumbbell Flys


• Pull-Ups (or T-Bar Row)


• Dumbbell Side Lateral Raises (for shoulders)


• Barbell or Dumbbell Curls + Skullcrushers.


5. Day 5 (Lower Body + Functional):


• Deadlift


• Front Squats or Goblet Squats


• Hip Thrusts


• Calf Raises


• Twists/Plank.


6. Day 6/7: Rest.

shit split

here’s my workout plan if you want to try it, I change some exercises from time to time tho

(do sets and reps as preferred)

day 1: chest and shoulders

flat bench press
incline smith bench press
incline dumbbell press
cable machine chest flys

overhead dumbbell press
lateral raises
rear delt flys

day 2: legs

heavy squats
spam hack squats without any weight on the machine
leg extensions
hamstring curls
sissy squats
standing calf raises

day 3: back and arms

heavy deadlifts
seated rows
lat pulldowns
dumbbell rows

incline bicep curls
regular curls
curls with barbell

skull crushers with barbell
dumbbell french press
tricep pushdowns

day 4: rest

then repeat, your core should be strengthened enough by all the compound movements, I also do dips and pull ups before each workout for warm up

 

[kesozerro]

shit split

here’s my workout plan if you want to try it, I change some exercises from time to time tho

(do sets and reps as preferred)

day 1: chest and shoulders

flat bench press
incline smith bench press
incline dumbbell press
cable machine chest flys

overhead dumbbell press
lateral raises
rear delt flys

day 2: legs

heavy squats
spam hack squats without any weight on the machine
leg extensions
hamstring curls
sissy squats
standing calf raises

day 3: back and arms

heavy deadlifts
seated rows
lat pulldowns
dumbbell rows

incline bicep curls
regular curls
curls with barbell

skull crushers with barbell
dumbbell french press
tricep pushdowns

day 4: rest

then repeat, your core should be strengthened enough by all the compound movements, I also do dips and pull ups before each workout for warm up

Okay, i might try it, but strongly isolating muscle groups at the beginning of the lifting path will not affect me bad?

 

[delonisliterallyme]

Okay, i might try it, but strongly isolating muscle groups at the beginning of the lifting path will not affect me bad?

no why would it

 

[kesozerro]

no why would it

nervous system damage

 

[nosecel (sec acc)]

shit split

here’s my workout plan if you want to try it, I change some exercises from time to time tho

(do sets and reps as preferred)

day 1: chest and shoulders

flat bench press
incline smith bench press
incline dumbbell press
cable machine chest flys

overhead dumbbell press
lateral raises
rear delt flys

day 2: legs

heavy squats
spam hack squats without any weight on the machine
leg extensions
hamstring curls
sissy squats
standing calf raises

day 3: back and arms

heavy deadlifts
seated rows
lat pulldowns
dumbbell rows

incline bicep curls
regular curls
curls with barbell

skull crushers with barbell
dumbbell french press
tricep pushdowns

day 4: rest

then repeat, your core should be strengthened enough by all the compound movements, I also do dips and pull ups before each workout for warm up

Also the reason i am 73 kg might be the fact that i can never feel my fucking Back on exercises i can sometimes feel my higher lats but lower Do not fucking exist I have mostly dumbells for my back cause of my shitty gym and I always fucking change the exercises cause I can't feel shit, it's like it's some cursed shit going on my back, my legs too cause I almost never trained them, but my back is subhuman it's full of ugly purple stretch marks jfl

 

[IOS]

Im 17 183 cm which is 6’0 or sum idk,
73 kg -> 160 lbs
I started working out after half a year without gym, not without any activity or sport, i just didnt do gym and didnt put my mind into healthy eating, since my puberty hit, ive always been skinny fat, and now i dont know which route is optimal,
I want to be low body percentage for obv more estetic looks and defined face features, but how my training should look?
what should i focus on?
what should i eat?

For now, i go to fhe gym 3 times a week;
for the past 2 weeks i was just playing around and just warming up my muscles to work,
And now im planning on doing full body, focusing on upper body, training for some time like this, and after each lifting session do a 30 minute intense cardio

focus on arms and abs
ngl all women fall for them
i left gym after 1 month of joining so i cant advice u stuff

 

[delonisliterallyme]

Also the reason i am 73 kg might be the fact that i can never feel my fucking Back on exercises i can sometimes feel my higher lats but lower Do not fucking exist I have mostly dumbells for my back cause of my shitty gym and I always fucking change the exercises cause I can't feel shit, it's like it's some cursed shit going on my back, my legs too cause I almost never trained them, but my back is subhuman it's full of ugly purple stretch marks jfl

here u go bro, my physique currently
185cm 81kg
been going to the gym for 1.5 months