>Improving myself takes effort, so I don't want to.
>It's everyone else's responsibility to motivate me.
>I deserve it.
Thread hidden.

>>77211143
I didn't say any of that though. I want to know if it's even possible to fix this.

>>77210925
is your arm measurement unflexed or something? how is it possible for a grown man to have 11" arms at 5'11" 160?

Trooned wog spam

>>77211533
11" unflexed. Barely 12" flexed.

You can easily get to at least 16” arms even in late adulthood as long as you have no elbow or wrist tendonopathy. Shrinking your waist is a different story but you can definitely improve things.

>>77211624
How can you possibly go from 11-12" arms to 16" at middle age? Unless you're just talking about getting fat.

>>77210925
Of course. Get on it, pussy

>>77211645
How?

>>77210925
So you are thoroughly average except actually in better shape than the average and are ready to give up before you start?

>>77211678
I'm pretty sure women still find fat men more attractive than skinny men with no muscle mass. I'm at the absolute bottom of the sexual market.

>>77211684
Wherever you are now, it's possible to get better. You will probably never become super aesthetic starting this late, but within a year you could definitely look fit.

>>77211666
read the sticky

>>77211684
There is no evidence that women are more attracted to fat men than skinny men that I am aware of. There are endless masses of skinny tall celebrity men with good faces that women are obsessed with, there isn't even one fat celebrity man of any kind that women are obsessed with. Women only get with fat men because of assortative mating or to have a gorilla for protection if they live in a shithole area. In high-IQ societies (chiefly Asia) fat men aren't even visible (unless they're white), it's only in societies full of other fat retards that fat men get anything.

>>77210925
Yes, all you have to do is wear a black speedo, an officers hat and train using 1kilo kettlebells in each hand

>>77210925
Learn basic lifts. Starting Strength or Stronglifts 5x5. Just for a few months until you nail form.

Then move onto Dorian Yates Blood & Guts style training. It's all about intensity. Do it right and it works wonders. In and out of the gym in 45 mins to an hour. I know guys who were like you who never touched gear, who got swole off this style of training within a year or two.

Eat about 3000kcal per day. Don't just jump right up to 3000kcal right away, you'll fail. Like the gym where you add a little weight to each lift each time, do the same with your food. 50% carbs, 30% protein, 20% fat. Use MyFitnessPal to work it out. It isn't rocket science.

Assuming you live in a developed country, get your testosterone levels checked by your doctor for free. If low, get on TRT. And I mean TRT, not 300mg of test a week and calling it "TRT".

Sleep eight-ish hours a night.

Minimise alcohol and drugs. You don't need to be a teetotaller unless you're a loser and can't help yourself, just don't drink every night.

It's that simple. The rest is noise and broscience and it's no wonder people find it confusing.

>>77210925
Just start a program ffs. You’re not going to reach your goals whinging on the internet. It’ll take a few years but you’ll get there

>>77211666
I’m 36 and making the best gains I’ve had in over a decade. I just do something similar to 531 with an added arm day. Work up to some heavy amrap, work down for extra volume, superset with chins, eat a lot. When you stall or it feels sloppy, run a few weeks of lighter sets across for those lifts while avoiding failure, OR switch to a similar lift. I also never use anything smaller than a 10 lb plate. No percentages, no small increments, very little thinking. Paralysis by analysis will kill you. Just go in and lift hard, fuck around, write it down, then try to beat it next time.
Example:
Bench -
Week 1:
work up to amrap at 205
Hit a few amraps at 185, burn out a cgbp@135

Week 2
Amrap at 225
Amrap 205
Amrap185
Burnout cgbp at 135

Week 3
Amrap at 245
Amrap 225
Amrap 205
Amrap 185

If I hit more than 245x5 then I do 275 next week. If I didn’t then next cycle I do the same top work weights for ~5 sets of lower reps, or do the same progression with cgbp. Then I try the first cycle again

>>77212328
>Eat about 3000kcal per day
Literally impossible for me. I can only eat about 2000 calories a day. I have stomach issues that make me feel sick any time I try to exceed that. Maybe I can do 2500 on some days if I really push myself, but I don't think I can maintain that kind of diet regularly. If it's not possible to make gains on a ~2000 calorie diet then its really is hopeless for me.

>>77212328
Also 8 hours of sleep is impossible. I haven't been able to get more than 7 hours of sleep since I was a teenager. Even days where I'm extremely tired because I got 4 hours of sleep the previous night, I always wake up after 6-7 hours. I'd have to take sleep meds or something if I wanted to sleep longer than that.

>>77212616
>>77212621
Sleep is great, but adults are generally too busy to get enough, especially with kids. For extra calories, filtered whole milk is pretty easy to digest. Maybe a snack of nuts, cheese, and a fruit. That’s how I get my calories in. You can’t just jack them up right away and expect to digest it well, especially if you’re not in your twenties anymore. Also, counting cals is generally gay

>>77212616
>>77212621
>excuses excuses
OK then, let me sum it up: no, there is no hope for you of ever not being an ugly skinny freak.

>>77212616
just eat as much as you can, over time youll be able to have a bigger appetite and be able to eat more
i went from struggling to hit 2000 calories daily while eating fast food to eating 4000 calories of chicken/steak/rice/pasta, its possible and doesnt take that long