I feel like I’m the only dude that doesn’t go to the gym here

[PseudoMaxxer]

Holy shit, I m 6'2 and 130kg probably more
1000 calories a day depends man, You have to eat protein since it takes more energy to break it down = more calories burned, Carbs and fats should be balanced, then comes Vitamins and minerals.
You should eat clean 1200-1500 calories and do some basic workout, calculate your daily calorie Need for survival vs Everything (including physical).

After that eat 800 calories less.

It will take 2-3 weeks to get your gut and hormones fixed to the point where you start loosing fat.

It will take some time but you can do it.
Since you are miscalculating your daily intake, because 1k calories and not loosing weight = you are seriously ill and should go and see doctor.

I’ll start calculating macros and calories again ngl,I’ll use a website to tell me my average calorie intake and take off 500 calories and start training hard.

You gave me shit ton motivation

Let me know if you have any work out split I could try, I got 2 dumbbells home, a pull up bar and dip bar

 

[PseudoMaxxer]

sorry brah long day, i'm sleepy its almost midnight

It’s fine bhai

 

[kana]

Everyone goes to the gym or trains.

Over for my fat ass

I don't

 

[Proex]

It’s fine bhai

don't leave brah, i will miss you a lot

 

[gooner23]

just get a pullup bar a bench and chinese weights cost like $150-200 probably less on big sales thats all i do after 8 years in the gym tbh

 

[PseudoMaxxer]

don't leave brah, i will miss you a lot

Brooo

I won’t, I’ll always check in on yall

 

[Proex]

Brooo

I won’t, I’ll always check in on yall

mogs

 

[PseudoMaxxer]

just get a pullup bar a bench and chinese weights cost like $150-200 probably less on big sales thats all i do after 8 years in the gym tbh

Already got it

 

[OneCopDayKepRopAway]

I’ll start calculating macros and calories again ngl,I’ll use a website to tell me my average calorie intake and take off 500 calories and start training hard.

You gave me shit ton motivation

Let me know if you have any work out split I could try, I got 2 dumbbells home, a pull up bar and dip bar

Okey so I don't have anything for that kind of equipment but I would just advise you to try compound movements, basic movements.

but some advice is:
Do 2 sets to Failure reps, Since you won't be able to reach true failure doing one set will be bad.

Don't do fancy moves, keep training with basics, day by day you will become better at it, research form, watch videos always remember Quality>quantity.

Don't overtrain, You feel sore? No problem king, tomorrow is not gonna run away do it tomorrow.

Every 3 month rest 1 full week so your CNS (Central nervous system) will rest and you will improve lot.

During movements control your breathing, Pull? Breathe out. Push? breathe out. When force is applied breathe out, when force isn't breathe in. It is very important to keep health hearth.

It is okey to feel and not to feel sore. Sore doesn't equals progress.
..........

Probably your day should look like this:
Day 1
(Chest)
2xFailure push ups (works middle chest)
2x failure on dips (Get your form right do your chest works well.)
(Honestly no need for more than this but if you feel like it, for first few weeks it's okey to add some)
1x failure Dumbel bench press, since you have dumbells.

(Back)
Pull ups 2x failure
More pull ups with different muscle group working 2x failure
and Those two dumbells? combine them in one and do Rows. ( with one hand, one hand on something firm to hold your posture firm.)
-----------------
Bicefs/tricefs

2x failure Dumbell movement (Forgot name jfl, when you hold one dumbell in one hand and curve it then another jfl )

2x failure Seated Same shit just extend your arms more since you are seated, make sure to only feel in your bicefs, gonna be hard as fuck st beggining.

Enough for bicefs since it's pretty small muscle.

2xFailure dips for tricefs.
2x overhand dumbell tricef push or whatever it is called jfl you will find it
1x Hands pretty close, not too close, Work only your tricefs push ups.

----------
Forearms:
Interesting, do whatever you want jfl since High reps do work for it, low reps work too.

------
Delts.
2x failure (Mid delt section lateral raises) Seated, so you can't use your sexy but to helo you.
2x Failure, standing mid delt latersl raises, now use your but to pull some more shit out from you.
___

Back delts
Just bend over and do same nigfa I reccomended watching yt videos pretty hard to do at first

----
front delts
Jfl same. Just front delt version.
-------
Legs? Hmm, You will not work out so I won't waste my time jfl.


Your working out days should look like
Day 1: Chest+tricefs
2 day rest
Day 3: Back + Bicefs
2 day rest
Day 5: Delts + forearms.

You migh not be able to do lot on bicefs after bsck day since back works lot on bicefs, same goes for Chest and even for delts

So what I m tryna say is to adjust this plan as you want, To your needs every human is different You will need to change it, introduce new things (just don't do fsncy shit )

This probably deservez to be made in whole ass thread

I will murder your ass if you don't update me in 2 months with your ned physique

 

[soggra]

Everyone goes to the gym or trains.

Over for my fat ass

I went to the gym for about 2 years and then quit when I realized it was all about bones

 

[PseudoMaxxer]

Okey so I don't have anything for that kind of equipment but I would just advise you to try compound movements, basic movements.

but some advice is:
Do 2 sets to Failure reps, Since you won't be able to reach true failure doing one set will be bad.

Don't do fancy moves, keep training with basics, day by day you will become better at it, research form, watch videos always remember Quality>quantity.

Don't overtrain, You feel sore? No problem king, tomorrow is not gonna run away do it tomorrow.

Every 3 month rest 1 full week so your CNS (Central nervous system) will rest and you will improve lot.

During movements control your breathing, Pull? Breathe out. Push? breathe out. When force is applied breathe out, when force isn't breathe in. It is very important to keep health hearth.

It is okey to feel and not to feel sore. Sore doesn't equals progress.
..........

Probably your day should look like this:
Day 1
(Chest)
2xFailure push ups (works middle chest)
2x failure on dips (Get your form right do your chest works well.)
(Honestly no need for more than this but if you feel like it, for first few weeks it's okey to add some)
1x failure Dumbel bench press, since you have dumbells.

(Back)
Pull ups 2x failure
More pull ups with different muscle group working 2x failure
and Those two dumbells? combine them in one and do Rows. ( with one hand, one hand on something firm to hold your posture firm.)
-----------------
Bicefs/tricefs

2x failure Dumbell movement (Forgot name jfl, when you hold one dumbell in one hand and curve it then another jfl )

2x failure Seated Same shit just extend your arms more since you are seated, make sure to only feel in your bicefs, gonna be hard as fuck st beggining.

Enough for bicefs since it's pretty small muscle.

2xFailure dips for tricefs.
2x overhand dumbell tricef push or whatever it is called jfl you will find it
1x Hands pretty close, not too close, Work only your tricefs push ups.

----------
Forearms:
Interesting, do whatever you want jfl since High reps do work for it, low reps work too.

------
Delts.
2x failure (Mid delt section lateral raises) Seated, so you can't use your sexy but to helo you.
2x Failure, standing mid delt latersl raises, now use your but to pull some more shit out from you.
___

Back delts
Just bend over and do same nigfa I reccomended watching yt videos pretty hard to do at first

----
front delts
Jfl same. Just front delt version.
-------
Legs? Hmm, You will not work out so I won't waste my time jfl.


Your working out days should look like
Day 1: Chest+tricefs
2 day rest
Day 3: Back + Bicefs
2 day rest
Day 5: Delts + forearms.

You migh not be able to do lot on bicefs after bsck day since back works lot on bicefs, same goes for Chest and even for delts

So what I m tryna say is to adjust this plan as you want, To your needs every human is different You will need to change it, introduce new things (just don't do fsncy shit )

This probably deservez to be made in whole ass thread

I will murder your ass if you don't update me in 2 months with your ned physique

Holy

Mirin hard bhai thank you a lot, copied it and saved into my notes.

I’ll start tomorrow morning I’ll make a thread

 

[PseudoMaxxer]

I went to the gym for about 2 years and then quit when I realized it was all about bones

Same, but I mainly quit cuz I fuckdd my hand up

 

[benchmaxxer]

if you're not sub 12 percent bodyfat you need to start going and running a calorie deficit, anything higher could potentially bury any bone structure in your face

 

[WAGMI2 Gandy Heaven]

Everyone goes to the gym or trains.

Over for my fat ass

going to the gym is boring af. training a combat sport, hiking, walking, reproduction, hunting, and swimming are better things to do.

 

[diditeverbegin]

I don’t either, I will start soon once I can afford a membership + drive