also i feel like my TDEE is way too high. it says 2500-3000 calories but i eat 1800 a day and very rarely feel hungry or weak.

>>75472963
Lift 3x a week with 1-2 days between sessions, your recovery is more important than the actual lifting. Retards want an ideal workout then they skimp on the ideal recovery which is the actual building process. You don't need to do much in the gym, the one set routine works so long as your diet is in order. Drink a couple glasses of milk on top of your normal meals, that's literally all it takes.

Don't believe all this ridiculous shit that you have to dedicate your whole life to lifting, it's actually so fucking easy for men to gain muscle. It happens automatically so long as you're healthy and exercise consistently, and it doesn't even matter wtf you do. Play tennis regularly and you'll have a body that's attractive to femoids. It literally does not fucking matter and I wish I had known this 15 fucking years ago when I started lifting. You don't have to be obsessive compulsive over it, you just have to have a healthy diet and consistent exercise. But doing more exercise actually gets you less results due to recovery being more important than the input. The input just has to be there, it's adequate. Again, the one set routine works and bullshit sports that are barely athletic work. You barely have to do shit but put in the effort and wait, and yes you do have to wait unless you're gonna troon out on roids and fuck your whole system up permanently.

>>75472982
Also the best cardio routine I've ever done is 3 week lifting, 1 week cardio. Both compliment each other, the cardio week is a deload recovery week and I'm fresh in the gym breaking PRs when I get back. For whatever reason, 3 weeks is not enough time to lose my cardio gains. I actually do the best my first day back on because I'm well rested from cardio. This supports the claim that recovery is more important. If you find yourself losing gains or what cardio gains to come faster, sprinkle in some cardio during your 3 weeks of lifting. But I seriously advise dedicating entire workouts to speed and distance, make a sport and routine of it just like with lifting. Have different fun speed and distance exercises you do.

>>75472966
Eat as little carbs and fats as possible to lose weight. You can eat enough lean protein and fiber to fill your belly. Neither are used as calories if you have enough stored fat to burn. Protein has no calories unless the body is in ketosis, and it will turn to burning stored fat before it enters ketosis because it's a dangerous state to be in. You'll slip into it if you're only running on protein, at that point eat normally for a bit, then start high protein/fiber diet and water fasting again. You need to deplete your glycogen reserves (stored carbs) by not eating carbs, and not have dietary fat coming in, in order to forced your body to turn to stored fat reserves. Your body uses carbs and fats as energy, retards don't know that dietary fat is used directly as energy and can easily store as fat. Obviously avoids sugars as they store as fat quickly too if not burned.

>>75473011
>>75472982
arent there people who do 6x a week and are big?
3x a week is too little no? isn't 1-2 rest days a week adequate

What's your current weight

File: Snaptik.app_7419782393696(...).webm (922 KB, 576x1024)

922 KB WEBM

>>75473026
Yes they're roidtrannies. Your body doesn't work like theirs, don't take advice from them and don't be tempted to fuck your body up like them. The drugs will take their toll, do it the healthy way. To do so you need to focus on recovery, again that's the actual building process. You lift while you're recovering it's like lifting while sick, you disrupt your body in the middle of a recovery process and it has to start all over again while never having finished the first recovery.

>>75473039
is there any proof to this? how do you know when your done recovering

>>75473027
i don't know, 85kg? i got a bit of belly fat and side fat so i want to get it all off first, then start lean bulking,

>>75472982
but because i work out a different muscle group each time e.g legs, chest, bicept, shoulders etc, wouldnt the recovery places be seperated?

>natty bro split 6 days a week on 1800 calories
this isn't going to work man

File: Screenshot_20241118-234300.png (138 KB, 1080x687)

138 KB PNG

>>75473051
This is many calories will need
You will be better off eating around 2200 kcal

>>75473046
48 hours is the body's normal recovery time.

>>75473061
If you want to be obsessive and waste a bunch of time go ahead, it would work that way. Lifting 6 days a week sounds like a shit life. Next you'll get shilled into doing 10 sets of each workout and just wasting whole days in the gym when you could just do the one-set and get on with enjoying life. I wouldn't shill anyone into wage slavery just as I try to free them from gymcel slavery. There is an easy way and a hard way.

>>75473069
so by working out 4x a week i can get shredded? and have lots of gains?
do you have any good workout plans for that

>>75473068
so if i start eating 2200kcal a day, with lifting 4x from a program, and i do the couch potato to sprint thing on my rest days, ill have no body fat like no belly fat etc, and then from there i can lean bulk and start putting on muscle?

>>75473081
man you are trying to learn too many things at once
just try a push pull legs split, focus on the core exercises within that and eat enough protein
trust me for the first 6 months of lifting I was overthinking like you and wasted too much time doing junk exercises

>>75473089
do you have a good workout plan for my home gym

and another one for when i go to the actual gym in 3-4 months

i have a bench press, dumbbell, the big dumbbel thing for bench press, a rope machine i do my bicep workout on, and a leg machine i can do 2 leg exercises on (the one where your legs go up and down)

>>75473098
Push:
Bench/dumbbell press (don't kill yourself with the bar)
Lateral raises
Incline press/deficit pushups
Shoulder press

Pull:
Pullups (try and find a bar)
Bicep curls
Dumbbell rows
Lat prayers if your cable machine can do it

Legs:
Squat
Deadlift
Whatever machines you have

You could also literally just do bench (incline optional), lateral raises, pull ups and squats and you'll build a good body doing that

>>75473089
>>75473111
>>75473111
there was a guts workout where he said pull ups were fake and dont do them

also icant do pull ups i can do like 2 im too fat

>>75473111
also isnt this not enough exercises? are there any workout plans that are verified

>>75473069
can i see your physique? and your workout plan?

>>75473185
>>75473188
fuck man I tried just stay fat then

>>75473202
but isnt this not enough exercises?

i feel siaackkkkk