Need advice from gymcucks

[ivantheterrible]

I need to start training. Not because I wanna look better but because my health requires it. If I don't start moving and getting in shape, I'll have even more severe health consequences. I'm obviously not going to a real gym, fuck leaving the house just to get mogged by roided 6'2 NT zoomers when I get severe autism and social anxiety even entering a small shop. I have to train from home, I've already done it for a while about 3 years ago but all I did then was lose weight, never done it properly. If I'm to waste so much energy and time I want results this time. I'm looking to turn fat into muscle and to get as big as my circumstances allow. I already fixed my diet.

I'm a hair below 6ft and somewhere between 95-100kgs now. Obviously all fat, no muscle. Health-wise I need to lose more weight (I was 107kg on 1/1/2025), although if it was my choice I'd have preferred to stay at 100kgs, I hate feeling small and weak. Regardless, I think I'll have to aim at 90kg but obviously as much muscle as I can instead of all fat.

I asked ChatGPT to make a program based on my needs and I'm not too satisfied. It doesn't look too good. Basically, everything must be done at home, I've got some dumbbells from before, they're not too heavy though, adjustable to around 15kg each I think. I have some elastic band that I just bought and never used. I can buy other stuff if necessary. There was a russiancel on house arrest that I was following on tiktok, he was super ripped, admittedly on roids but he was training from his flat all the fucking time on live. I saw he was using a lot of elastic bands and I got inspired. I have no idea about the exercises though. Here's what Chatjewpt suggested:

What would you change, what would you keep? I'm not doing leg day because my legs are already weirdly strong enough from my sportsball days, it's also useless to train them outside a real gym without the machines. I asked that spic cuck @ConfusedBolivian for help and he just aired me for days. Hoping there's normal people who know their stuff who can chip in with advice.

 

[TesticularTorsion]

can you do weighted dips and pull ups? also 15 kg dumbbells aren't gonna do jackshit

 

[ivantheterrible]

can you do weighted dips and pull ups? also 15 kg dumbbells aren't gonna do jackshit

Don't think I have the facilities for either. 15kg used to suit me because all I was using them back then was biceps curls. I'm also sick so I don't have the strength a normal 100kg man would have. Regardless I'll definitely be needing to buy heavier shit

 

[Underdog9494]

Just eat good and climb trees and fight animals

 

[ivantheterrible]

Anyone????

 

[ivantheterrible]

BUMP WTF I thought every faggot on here was gymceling and there's no one that can answer my simple questions?!

 

[Jatt]

push pull legs 2x a week is good
Do you know what progressive overload is etc

For faster and better gains you need to go to the gym even planet fitness depends where you live

 

[ivantheterrible]

push pull legs 2x a week is good
Do you know what progressive overload is etc

For faster and better gains you need to go to the gym even planet fitness depends where you live


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Isn't progressive overload always trying to do 1 more rep/higher weights

 

[imabetanumale]

what is your exact equipment?

 

[sub5outsider]

start walking a lot 20-40k steps per day you probably cant do a push up or a chin up so start doing some squats lunges focus on your diet eat mainly protein and fats and drink a lot of water

 

[imabetanumale]

or just do cardio while fasted and eat high protein food to not lose muscle

 

[Jatt]

Isn't progressive overload always trying to do 1 more rep/higher weights

work between 8-12 reps for muscle building

lets say you can do 8 reps on bench for example next time you go to do bench again aim for 9 reps

 

[HostSamurai]

Nigga all the Zoomers I see have Klinefelter's TBH, especially if they are tall. These younger Zoomer kids are fucked with shit bodies cuz of goyslop. They're like tall aliens.

 

[Saint Casanova]

Nigga all the Zoomers I see have Klinefelter's TBH, especially if they are tall. These younger Zoomer kids are fucked with shit bodies cuz of goyslop. They're like tall aliens.

They look like this:

 

[Veganist]

15kg dumbells is good enough, and you don't need more than that to build muscle

if you feel 15 is too light you can just do more reps

There is studies that compared 8-12 rep range and 20-30 rep range and measured muscular hypertrophy and results were the same.

needing to do 8-12 rep is like that myth that you must to eat at least 1g of protein per lb of bodyweight

both debunked but keep being repeated

I'd suggest you go on a no more than 500kcal/day caloric deficit and do consistent workouts and 5-10k steps per day.

Just do curls, lateral raises, tricep extensions, pushups, pullups, squats and whatever else u feel u need to hit and split them based on your recovery time.

 

[leorty space]

15kg dumbells is good enough, and you don't need more than that to build muscle

if you feel 15 is too light you can just do more reps

There is studies that compared 8-12 rep range and 20-30 rep range and measured muscular hypertrophy and results were the same.

needing to do 8-12 rep is like that myth that you must to eat at least 1g of protein per lb of bodyweight

both debunked but keep being repeated

I'd suggest you go on a no more than 500kcal/day caloric deficit and do consistent workouts and 5-10k steps per day.

Just do curls, lateral raises, tricep extensions, pushups, pullups, squats and whatever else u feel u need to hit and split them based on your recovery time.

ur retarded and have no idea what ur talking about

 

[leorty space]

you need to get into the gym and simply not care about the people around you
you're doing it for yourself, not for others, you wanna feel comfortable when taking ur shirt off not to impress your friends (maybe women)
serious advice:
you NEED to be in a deficit, there is NO SUCH THING as "converting fat into muscle"
fat and muscle are two different things they cannot be converted into one another
what you need to do is GET LEAN, meaning that you need to be in a caloric deficit. this will take a while, no less than 3-4 months of CONSISTENCY meaning that you ALWAYS stay in the deficit
and for the love of God bro please track your food dont eyeball shit and say "oh well this plate looks like its 500 cals" with todays goyslop meals can very well exceed 1000+ cals, and thats why u need to track
if ur in the US theres great high protein low calorie shakes/yogurts/chips and all that type of shit such as oikos fairlife and whatnot
for the actual gym routine:
theres no such thing called "muh uh i dont wanna hit legs they are already strong enough" this is what literally everyone says and their legs look skinny as FUCK
you need to either do UPPER/LOWER or FULLBODY training. why? because these two splits allow you to train at the highest frequency, meaning you can hit the same muscle group 3-4 times a week whilst still recovering. hypertrophy is the process in which ur muscles get bigger and then u have atrophy which is the opposite of hypertrophy in which ur muscles shrink. the reason why high frequency is superior is because by training a muscle group several times a week grants you the opportunity to completely delete the atrophy aspect as this occurs 2/3/4 days after the last time uve trained, so your muscles wont get the opportunity to shrink.
to properly program an upper/lower or fullbody split you need to do LOW volume, and low volume as in NO MORE than 1-2 sets per muscle group per session so you can recover before the next session, this varies from person to person but your goal should be finding the most amount of volume (sets) you can do whilst still recovering, this is also not a designated value, varies from person to person depending on your sleep/diet
your main goal should be doing sets within the 6-8 rep range as studies have shown that the last 5 reps of a set are the most important as that is the period when the most amount of motor units are recruited which grows muscle and leads to hypertrophy due to mechanical tension. do not listen to the retards who tell u to train 20-30 reps i did this for the FIRST year of gymcelling and ive seen zero fucking gains i did nothing except waste my time when i started training like a man and going to failure using a proper load ive seen insane progress.
me personally ive been doing fullbody every other day and ive seen decent progress whilst in a deficit, PM me if you want my split or whatever
if u dont feel like doing fullbody u can also do upper/lower but u need different programming for that
push pull legs is dogshit if u want to benefit from it u have to train 6 days a week and lets be honest u are NOT doing that + having only 1 rest day is terrible
best of luck brother

 

[Magnus Ironblood]

If you want to get healthier or even get a great body, you don't need a gym.

The gym benefits roiders and those on TRT.

 

[ivantheterrible]

ur retarded and have no idea what ur talking about

check DM

 

[Veganist]

ur retarded and have no idea what ur talking about

ironic since everything I wrote is backed by studies

 

[Deleted member 133053]

"Ivan the terrible"

 

[ivantheterrible]

"Ivan the terrible"