how do i get lean?

[eclipsoo]

so my im 5’10 and 85kg, i started going to gym yesterday but i dont know what to do, what kind of diet to do, how much to eat, which exercises to do etc, i dont know much about gym.
my main goal is to have a devent physique but mostly want to get to lower bf% in order to have a lean face, more visible zygos and a defined face. Looking for high iq answers

 

[greetingsfrommumbai]

do your own research lazy retard

 

[eclipsoo]

do your own research lazy retard

“looksmaxing questions” learn how to read fag

 

[OldBones]

“looksmaxing questions” learn how to read fag

“Learn how to type fag”

 

[Arwin12]

3x sets of stfu

 

[vzub]

Get myfitnesspal it let's you track your calories very easily and it calculates how much calories you need to eat to loose weight

 

[eclipsoo]

Get myfitnesspal it let's you track your calories very easily and it calculates how much calories you need to eat to loose weight

thanks bhaiyo

 

[greetingsfrommumbai]

“looksmaxing questions” learn how to read fag

learn how to tap on search icon you stupid nigger

 

[eclipsoo]

learn how to tap on search icon you stupid nigger

ltn rage

 

[roidsuser2]

so my im 5’10 and 85kg, i started going to gym yesterday but i dont know what to do, what kind of diet to do, how much to eat, which exercises to do etc, i dont know much about gym.
my main goal is to have a devent physique but mostly want to get to lower bf% in order to have a lean face, more visible zygos and a defined face. Looking for high iq answers

Here's the deal
If ur main focus is to look attractive facially, i prefer omads or starvemaxxing, hard but very effective method to get lean facially remember u will loose a shi ton of muscles. When going for omads keep the only meal bw 500-700 cals

If ur goal is to build a lean physique along with lean face, first determine ur bf if more than 20 go on a cut, if less then go on a bulk, from above given passage seems like u struggle with high bf, start cut with 200 calorie deficit, slowly decrease the deficit to max 800 over a period of 6 months, talking bout diet, make it high protein ideally 2g per kg, but considering ur new to gym slightly less protein consumption like 1.5g per kg might work, try ur best to get protein from meat sources, to ideally keep ur test high thus promoting anabolism, also keep the fibre intake high along with 3-4L water a day. The overall listed things will get u lean facially and physique wise. I usually do mini bulk and cutting cycle so that net fat gain is zero, but don't go for that unless u have 2 yr of experience.
Try to keep sodium low and pottasium high for less bloating


Talking bout excercise, go on yt and see any vid from Dr Mike. Ur a newbie, any excercise u do would result in muscle growth until hypertrophic limit is reached which is usually after a yr

 

[Abdullahm06]

calorie deficit to get lean. https://www.calculator.net/calorie-calculator.html use this website to figure out your maintenance calories then eat a couple hundred calories less

 

[Abdullahm06]

type of diet doesnt matter as long as youre in a deficit but itll make it easier if you eat high protein and low carbs

 

[roidsuser2]

thanks bhaiyo

None of that shi is accurate af, u gotta have a scale, website with trusted nutritional information like cals fat etc and ur good for

 

[Abdullahm06]

and for exercises just look some up online. i recommend a ppl split. i personally take out the leg day and just do a quad and hamstring exercise after pull day

 

[greetingsfrommumbai]

ltn rage

face reveal now 5’9 86 kilo chad

 

[eclipsoo]

Here's the deal
If ur main focus is to look attractive facially, i prefer omads or starvemaxxing, hard but very effective method to get lean facially remember u will loose a shi ton of muscles. When going for omads keep the only meal bw 500-700 cals

If ur goal is to build a lean physique along with lean face, first determine ur bf if more than 20 go on a cut, if less then go on a bulk, from above given passage seems like u struggle with high bf, start cut with 200 calorie deficit, slowly decrease the deficit to max 800 over a period of 6 months, talking bout diet, make it high protein ideally 2g per kg, but considering ur new to gym slightly less protein consumption like 1.5g per kg might work, try ur best to get protein from meat sources, to ideally keep ur test high thus promoting anabolism, also keep the fibre intake high along with 3-4L water a day. The overall listed things will get u lean facially and physique wise. I usually do mini bulk and cutting cycle so that net fat gain is zero, but don't go for that unless u have 2 yr of experience.
Try to keep sodium low and pottasium high for less bloating


Talking bout excercise, go on yt and see any vid from Dr Mike. Ur a newbie, any excercise u do would result in muscle growth until hypertrophic limit is reached which is usually after a yr

alr thanks, also do you think i should also do stairmaster/treadmill or weight lifting + diet is enough to go low bf?

 

[eclipsoo]

calorie deficit to get lean. https://www.calculator.net/calorie-calculator.html use this website to figure out your maintenance calories then eat a couple hundred calories less

thanks brocel, appreciate it