What should I workout? Pics inside

GayLubeOil · 2015-01-10T19:50:54+00:00

Your food quality is shit. Give up alcohol. Eat mostly chicken fish steak with simple carbohydrates. People don't end up looking like chumly without consuming processed food.

thatwasdepressing · 2015-01-10T20:33:01+00:00

50 kg Squat

no injuries

not acceptable. get your ass on Starting Strength. once you're done go on the Texas Method, then after you've established some maxes there you can think about dieting down, but right now: SS.

and some cardio, 1 or 2 days per week, it will do you good.

FrameWalker · 2015-01-10T19:10:03+00:00

You might even consider eating at maintenance while lifting regularly. Those beginner gains are gonna need some fuel. Don't eat to bulk.

elduckbell · 2015-01-10T19:57:50+00:00

There's no way 3352 kcal/day is your maintenance

AKoreanJew · 2015-01-10T22:02:46+00:00

5 x 5, check it out.

BourneRedPill · 2015-01-10T19:28:00+00:00

You need to get slimmer and loose the gut/love handles.

Here is what I would do in your position:

Interval training/workouts, circuit workouts (kettlebell, bodyweight, plyo)
1-2x per week jogging 1-2 miles
then once you got the shape and trimmed down, I would focus on heavy lifting.

Good luck

8675309c · 2015-01-10T21:19:44+00:00

I'm not yoked, but I have good definition

use your age and your height to your advantage

you're chubby as fuck, so you need cardio. badly. you said cardio is boring. do you like music? before you run, get a new playlist each time. if you don't like that, try finding a gym that shows movies while you run the treadmill. trails are best, tracks are good, and treadmills are okay. if you stick to it, running will eventually feel good and you will want to do it

as far as lifting I am no help. I just got a physical trainer who has been dropping advice hammers on me for bulking. think about getting a trainer or a buddy who knows his shit

Wings_of_pain · 2015-01-10T23:39:19+00:00

Whatever you do, do not go into cardio bunny mode. It might seem tempting and seems logical enough but what happens is that you end of looking thinner from places you don't want to look small like shoulders, and keep the fat around the sides and gut (see cross country vs sprinter). Primarily though, start eating clean stuff like chicken breast, tuna, egg whites etc. Stay away from high fat foods and look into he YouTube channel of omarisaf. He explains many misnomers when it comes to dieting and getting lean.

What I would suggest is more hypertrophy work (reps) 8-12 as opposed to programs such as SS or 5x5 simply for the reason that in my experience when you are already fat you tend to go into a permabulk when you get strength gains and prolong the fat stage.

As other have said though, with your strength there is no excuse to be that fat. The rules change a little when you are getting into elite numbers but nonetheless you don't want to be a fatass. I mean I'm still fat at 5'10 220 and even though I have bench press 405 at 217 I'm not happy being strongfat. PM me if you have any questions and maybe I can find some links.

blackhawks93 · 2015-01-11T01:57:34+00:00

Start lifting today! Seriously do 2 pushups and continue doing regular pushups every 30 minutes.

Join /r/keto. You are fat and keto will help you switch your metabolism to burning fat for fuel instead of carbs. You will have to grocery shop for yourself, and go on a no carb diet for 5-6 days and then 1-2 days you will carb load. Carbs are seriously your enemy because you want to lose some of that fat and burn it as fuel, which will help boost testosterone and growth hormone.

Sources: http://www.bodybuilding.com/fun/sclark91.htm, http://forum.bodybuilding.com/forumdisplay.php?f=61, http://www.bodybuilding.com/fun/keto.htm

baconophilus · 2015-01-10T20:24:10+00:00

Workout = noun Work out = verb

Mardoo · 2015-01-10T20:52:46+00:00

just hit the bike and lose weight dude, you can't bulk and lose weight at the same time.. keep the reps high for good endurance and you'll be fine with lifting until you're not a fat fuck anymore :p i'm fat myself so I know what i'm talking about.

or you could go bearmode and eat 4000 calories of protein and lift every day. your choice.

lean or bear, I would go for lean first and bulk later, it's more healthy

taj_g · 2015-01-10T21:53:52+00:00

Calculate your IIFYM (calorie intake) and decide if you're going to cut or bulk (I would recommend that you eat at a caloric deficit until you're up to the strength level of a novice then bulk).

Don't waste your time focusing on aesthetics at this point because your lacking a lot of strength.

Start with a beginners weightlifting program, personally I recommend 5x5 starting strength.

Most importantly stay consistent!

JackGoldsteinWrites · 2015-01-10T23:13:24+00:00

Kitchen is where easiest improvement lies here.

Also, pics suck - no legs, no side, no full back.

randarrow · 2015-01-11T01:48:46+00:00

Work out as much as you can. Get a blood pressure cuff from amazon and use it to watch your resting (waking pulse). If your waking pulse starts to go wonky cut back, check rest and diet.

Look up physical over-training syndrome and learn the symptoms. You stay below that, you should be golden.

RedPillForBreakfast · 2015-01-11T00:04:38+00:00

Don't want to add anything that's been mentioned already but careful with the photos dude. Don't get doxxed.

Judging by the room and your age I'd say you're a student and if someone recognises part of your accommodation or face it could be real bad news.

AdmiralVonJackass · 2015-01-11T00:10:49+00:00

There's no shortcuts. Work on the big compounds, do a lot of research, and always be improving your form.

Avoid anabolic steroids until you are confident in your skills. Should take about 2 years.

Working out is a skill that requires practice and patience to avoid serious injury once you start moving dangerous weights. Don't be the next idiot who gets a lifelong injury issue because he didn't put the effort into his technique.

RedMindBlueEyes · 2015-01-11T00:11:46+00:00

Cutting fat? Educate yourself on how your body functions first. Head over to /r/keto, it might change your life. And, if you are willing to give it a shot and stick to the program, even though you have been taught otherwise, it will change you body. In no time. You're carrying a lot sof excess fat. Your current diet prevents your body to deal with that in a painless way. People who diet usually go through painful (physically and emotionally) experiences losing weight because they are FIGHTING their bodies.

TL;DR: Fat cells have a door that swings both ways. Carbs raise insulin. Insuling prevents fat cells from releasing fat. Eating no carbs, and lots of fat opens those doors and release the fat EVEN if you're not eating on a deficiency (because you're carrying EXTRA weight that the body is TRYING to get rid of, unsuccessfully, because of - you guessed it, carbs)

Title	What should I workout? Pics inside
Author	[deleted]
Upvotes	8
Comments	48
Date	January 10, 2015 7:02 PM UTC (11 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/2rzhm5/what_should_i_workout_pics_inside/
Archive Link	https://theredarchive.com/r/askTRP/what-should-i-workout-pics-inside.145134 https://theredarchive.com/post/145134

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