Gymcellers GTFIH

[Gengar]

I’m a fat slob who’s about to hit the gym very soon. What should be my routine and diet be like? For reference, I’m almost 90 kg, and it’s “all fat.”

 

[Gengar]

@Jatt @decadouche57 @Ali

 

[Gengar]

@Jattdontcare

 

[Jattdontcare]

I’m a fat slob who’s about to hit the gym very soon. What should be my routine and diet be like? For reference, I’m almost 90 kg, and it’s “all fat.”

Daal with roti

 

[samgrattlescouilles]

Routine doesnt matter do whats sustainable for you long term just be in a calorie deficit somehow and youll lose fat

 

[epsilonic]

I’m a fat slob who’s about to hit the gym very soon. What should be my routine and diet be like? For reference, I’m almost 90 kg, and it’s “all fat.”

ive been going for 4 weeks and my physique is getting very visibly better, i can give u my split if u like

 

[Mogs Me]

@Jatt

Gym and @Jattdontcare in the same universe

 

[Pento]

I’m a fat slob who’s about to hit the gym very soon. What should be my routine and diet be like? For reference, I’m almost 90 kg, and it’s “all fat.”

Literally just force yourself to go, eat more protein into your diet, strain your muscles when you workout focus on shoulders/lats within a few months you should see progress

 

[MouthBreathingElite]

I’m a fat slob who’s about to hit the gym very soon. What should be my routine and diet be like? For reference, I’m almost 90 kg, and it’s “all fat.”

Are you 5'7? How are you a fat slob at 90kg

 

[decadouche57]

@Jatt @decadouche57 @Ali

Imagine tagging @Jattdontcare

 

[Ali]

This split works well for beginners and intermediates.


Mon: Chest, Shoulders, Triceps, Abs
Tue: Back, Biceps, Forearms
Wed: Rest
Thu: Legs, Glutes, Calves
Fri: Chest, Shoulders, Triceps, Abs
Sat: Back, Biceps, Forearms
Sun: Rest


Stick to controlled reps and progressive overload. For compounds, 6-10 reps is solid. For accessories, 10–15 reps. Since you’re new and carrying extra fat, prioritize form, consistency, and recovery over ego lifting. Your joints and tendons adapt slower than muscles, so keep intensity submaximal for the first few months so you dont fuck up your tendons.


Fat loss will come mainly from diet, not rep ranges. Train to build muscle, eat in a calorie deficit, sleep properly, dont listen to tiktokers, its simpler than you think.

 

[care]

I’m a fat slob who’s about to hit the gym very soon. What should be my routine and diet be like? For reference, I’m almost 90 kg, and it’s “all fat.”

400 test and forget

 

[Nexom]

Do you know yourself as someone that sticks to new habits? If not, I recommend not going all-in from the get go since it can be a bit overwhelming and you might end up simply not sticking to anything. If I were you, I'd take things one step at a time and start with the basics. Eating clean before starting to count your calories, and learning proper form on any exercise that you may get suggested in here. I'm sure people will give you good routines and whatnot, but what I'm telling you is rather on the mental side of things.

 

[decadouche57]

Gym and @Jattdontcare in the same universe

View attachment 4444508

Imagine tagging @Jattdontcare

View attachment 4444511

View attachment 4444520

 

[care]

Imagine tagging @Jattdontcare

View attachment 4444511

View attachment 4444520

Nigger nipples

 

[Fridx]

Isnt fbeod the best for beginners or ppl

 

[Siber777]

You’ve been on this site for 7 fucking years wtf have u been doing

 

[knightgtb65]

I’m a fat slob who’s about to hit the gym very soon. What should be my routine and diet be like? For reference, I’m almost 90 kg, and it’s “all fat.”

have a set split in place to start with, so like your common push pull legs for instance, if your goal is to lose bf% calculate your maintenance caloric intake via a calorie tracking app and eat in a deficit of 300kcal of your maintenance, at the end of each session do max incline LIIT cardio at 2-2.5 speed on a treadmill for 20mins max, diet should be 2.2g x bw in kg of protein so if your 90, 90x2.2=198 so this is your protein intake, keeping your fat intake around 70-90g max and carbs can be up to 300g, diet should consist of meats w carbs so sweet potatoes, rice, etc w lean complete protein sources like eggs, chicken, beef etc. Also increase your water intake to 2-3ltrs per day

 

[Gengar]

Daal with roti

@decadouche47 was right about you.

 

[User28823]

chad has no routine, just pump

 

[Gengar]

Routine doesnt matter do whats sustainable for you long term just be in a calorie deficit somehow and youll lose fat

Thanks, appreciate the input.

 

[Gengar]

ive been going for 4 weeks and my physique is getting very visibly better, i can give u my split if u like

Sure thing, I’m interested! You can PM me.

 

[lowtiersubhuman]

I’m a fat slob who’s about to hit the gym very soon. What should be my routine and diet be like? For reference, I’m almost 90 kg, and it’s “all fat.”

Extreme calorie deficit +cardio I'll tag you in thread rq

 

[Daddy's Home]

my routine and diet

Bro has been on the forum for 8 years, and yet he's asking about gym routines and diets..

Gengar, you should be the one telling us this type of information, not us telling you lol..

 

[dogpound]

Eat a little skip legs and ego lift you’ll put on size

 

[Gengar]

Literally just force yourself to go, eat more protein into your diet, strain your muscles when you workout focus on shoulders/lats within a few months you should see progress

Sounds good. Thanks! that actually aligns with what my best friend told me. He actually made a schedule for me as well as a diet plan. But I wanted some more input.

 

[White_Bwoi]

This split works well for beginners and intermediates.


Mon: Chest, Shoulders, Triceps, Abs
Tue: Back, Biceps, Forearms
Wed: Rest
Thu: Legs, Glutes, Calves
Fri: Chest, Shoulders, Triceps, Abs
Sat: Back, Biceps, Forearms
Sun: Rest


Stick to controlled reps and progressive overload. For compounds, 6-10 reps is solid. For accessories, 10–15 reps. Since you’re new and carrying extra fat, prioritize form, consistency, and recovery over ego lifting. Your joints and tendons adapt slower than muscles, so keep intensity submaximal for the first few months so you dont fuck up your tendons.


Fat loss will come mainly from diet, not rep ranges. Train to build muscle, eat in a calorie deficit, sleep properly, dont listen to tiktokers, its simpler than you think.

I think he knows that by now tbh
But just don't eat theory ascended me only so much, because although im rather slim it's kinda skinny fat still, so do yourself a favour and just lift like crazy (arms/chest/back/shoulders - skip the leg day)

 

[Gengar]

Are you 5'7? How are you a fat slob at 90kg

I’m 5’10” or 5’11”, but I’m South Asian. We have horrible fat storing genetics. All of my fat goes to our belly.

 

[Gengar]

Imagine tagging @Jattdontcare

View attachment 4444511

View attachment 4444520

That stupid curry said I should eat roti with daal.

 

[Gengar]

This split works well for beginners and intermediates.


Mon: Chest, Shoulders, Triceps, Abs
Tue: Back, Biceps, Forearms
Wed: Rest
Thu: Legs, Glutes, Calves
Fri: Chest, Shoulders, Triceps, Abs
Sat: Back, Biceps, Forearms
Sun: Rest


Stick to controlled reps and progressive overload. For compounds, 6-10 reps is solid. For accessories, 10–15 reps. Since you’re new and carrying extra fat, prioritize form, consistency, and recovery over ego lifting. Your joints and tendons adapt slower than muscles, so keep intensity submaximal for the first few months so you dont fuck up your tendons.


Fat loss will come mainly from diet, not rep ranges. Train to build muscle, eat in a calorie deficit, sleep properly, dont listen to tiktokers, it’s simpler than you think.

Thank you for the effort you put into this, bookmarked. Also, sleeping properly is gonna be difficult, as I’m an insomniac. I do have a schedule that my best friend made for me, he basically told me the same things as you here. What’s ego lifting, btw?

 

[copingmaxnt]

I’m a fat slob who’s about to hit the gym very soon. What should be my routine and diet be like? For reference, I’m almost 90 kg, and it’s “all fat.”

Calorie deficit and cardio to lose fat. Routine wise its uty either PPL or UL.

 

[Gengar]

400 test and forget

I want to do it naturally.

 

[Gengar]

Do you know yourself as someone that sticks to new habits? If not, I recommend not going all-in from the get go since it can be a bit overwhelming and you might end up simply not sticking to anything. If I were you, I'd take things one step at a time and start with the basics. Eating clean before starting to count your calories, and learning proper form on any exercise that you may get suggested in here. I'm sure people will give you good routines and whatnot, but what I'm telling you is rather on the mental side of things.

Thanks for chiming in! Yeah, idk if I can stick to new habits, ngl. That’s good advice, and my best friend said the same. I’m going to improve my diet in the meantime before I start going to the gym. I tend to get a bit obsessive though, esp with things like calorie counting so I want to avoid that this time around.

 

[Gengar]

Isnt fbeod the best for beginners or ppl

What’s that?

 

[Gengar]

You’ve been on this site for 7 fucking years wtf have u been doing

Shitposting. And being extremely depressed in the past.

 

[care]

I want to do it naturally.

Calorie deficit with high protein, workout monday to friday, and give it time, thats all brah

 

[Fridx]

What’s that?

Full body every other day and push pull legs

 

[Fridx]

And being extremely depressed in the past.

Are things better

 

[Ali]

Thank you for the effort you put into this, bookmarked. Also, sleeping properly is gonna be difficult, as I’m an insomniac. I do have a schedule that my best friend made for me, he basically told me the same things as you here. What’s ego lifting, btw?

Ego lifting is what it sounds like. It's when you start lifting weight and start struggling at the 3rd rep because you are putting on too much weight. Basically just ego. You wanna lose weight and build muscle? Go to 10 to 15 reps. You're already kind of average? Go to 6 to 10 reps. Till failure.

So, how do you know you're NOT ego lifting? Simply by knowing that the weight you are currently lifting is kind of heavy, but you're doing the form correctly.

 

[knightgtb65]

chad has no routine, just pump

View attachment 4444527

 

[Gengar]

have a set split in place to start with, so like your common push pull legs for instance, if your goal is to lose bf% calculate your maintenance caloric intake via a calorie tracking app and eat in a deficit of 300kcal of your maintenance, at the end of each session do max incline LIIT cardio at 2-2.5 speed on a treadmill for 20mins max, diet should be 2.2g x bw in kg of protein so if your 90, 90x2.2=198 so this is your protein intake, keeping your fat intake around 70-90g max and carbs can be up to 300g, diet should consist of meats w carbs so sweet potatoes, rice, etc w lean complete protein sources like eggs, chicken, beef etc. Also increase your water intake to 2-3ltrs per day

Thank you, bookmarked. Yes, I’d say my main goal is to lose fat. In the past, I’d lose weight just by starving but I’m sick of doing that, I did that twice (first time in 2019, going from ~70kg to 52kg, second time in 2024, going from 85 kg to 60 kg). Now I’m up to 85+ kg, and I don’t want to starvemaxx anymore. I figured working out, along with dieting (not starving) might help more. My friend recommended 1,5 x body weight in kg, btw! What should it be?

 

[Grievous]

Do PPL and focus on 10-15 reps simply so u can get used to form ect
when u feel comfortable go to 4-6 reps and go heavy
And hop on reta and GH if u want to lose fat quick
Make sure to take a multivitamin too since on reta ur prolly not gonna be hitting all them

 

[Gengar]

chad has no routine, just pump

View attachment 4444527

Chad, sure. Truecels like me though…

 

[knightgtb65]

What’s that?

full body every other day its abit complex for beginners

 

[Siber777]

Shitposting. And being extremely depressed in the past.

I hope the best for u then now that you’ve decided to take action

 

[Fridx]

@Gengar aye my brother is actually studying at a hbo about something sports related and hes gonna be a pt
Misschien regel ik iets als ik gratis vip krijg

 

[Gengar]

Extreme calorie deficit +cardio I'll tag you in thread rq

I’ve done that before, twice in total. I’m sick of doing that. I went from ~70 kg to 52 kg, in 2019. And then in 2024, I went from 85 kg to 60 kg. Now I’m back up to 85+ kg. Some days I’d eat nothing at all, most days would be no more than 100 kcal per day. I’ve grown sick of it.

 

[jester]

I’m a fat slob who’s about to hit the gym very soon. What should be my routine and diet be like? For reference, I’m almost 90 kg, and it’s “all fat.”

6 day a week push pull legs, do every exercise till failure twice and hit every muscle group, (imo calves and forearms should be included, do not hit traps, hypertrophied traps ruin your proportions) up the weight on every exercise by a little bit every new week that comes by
only eat whole foods with not much seasoning and sauces, aim at around 200g protein daily
only drink water or 0 calorie soda
don’t eat leafy greens, you can eat fruit
walk a lot bro i mean a lot and stay hydrated (3l water a day with electrolytes so you don’t get cramps) 10k steps a day bare minimum but i’d aim at 15k in your case
don’t jog/run it’s ass
calculate your daily caloric intake on some random website just look it up on google, put your weight and height and it’ll tell you, try to stay below that by 200-500 calories everyday; download a calorie counter app and count everything you consume, i mean everything (dressing, sauces, seasoning etc if you do decide to season)
good luck bro, following this you should have improved a lot by summer
make sure you sleep well for recovery and occasionally take mildly cold showers
if you can’t sleep take 1-4mg melatonin every other day (if you take it everyday receptors are gonna downregulate)

 

[Gengar]

Bro has been on the forum for 8 years, and yet he's asking about gym routines and diets..

Gengar, you should be the one telling us this type of information, not us telling you lol..

Fair enough. Unfortunately… I’ve been shitposting mainly.

 

[knightgtb65]

Thank you, bookmarked. Yes, I’d say my main goal is to lose fat. In the past, I’d lose weight just by starving but I’m sick of doing that, I did that twice (first time in 2019, going from ~70kg to 52kg, second time in 2024, going from 85 kg to 60 kg). Now I’m up to 85+ kg, and I don’t want to starvemaxx anymore. I figured working out, along with dieting (not starving) might help more. My friend recommended 1,5 x body weight in kg, btw! What should it be?

it should be 2.2xbw in kg from experience, i can say as i bulked from 50kg to 90kg then cut from 90kg 28%bf to 75kg 14% bf ive been through yhis process