May I have some recommendations as a beginner?I want to lose weight and build muscles but I don't know where to start
Eat less,move more,stay consistent.
>>77267515Since you have a pretty high body fat percentage, you start by dieting.Your deficit should be between 300-500kcal daily. Once you reach about 15% body fat you can start building muscle be eating a caloric surplus (not more than 300kcal daily).Also your protein intake should be around 2 grams per kg of your body weight.
>>77267515Just go, and keep moving, don’t overthink it (for now). You have a few months of just getting your body used to physical output before you start to see real results, but stay consistent, and it will happen. You’ll spend the first six weeks getting sore, and winded, and just figuring out the machines/movents that you like. You will feel your metabolism ramp up and that sweet beginner’s pump. Then you’ll get in the groove, and see that first sign of results, which will be energizing. That’s when the real work starts. Couple that with a tighter diet. Don’t make it complicated. Just low carb, high protein, limit sugar, and watch your calories. To help with cravings, split it up into more frequent, smaller meals throughout the day. Once you’ve spent some time, and figure out the basics of diet and exercise that work for you, you can look into some more sophisticated and nuanced approaches to take it to the next level. Good luck, and have fun!
>>77267522>>77267531>>77267553Thank you
Ignore everyone else ITT.Eat 1200 calories a day.That doesn't mean 2 double cheeseburgers from McDonald's because they're under a caloric intake amount.Dont eat trash. Eat tilapia, tuna, chicken thighs, chicken breast, protein powder, eggs. Take your pick, but eat at a deficit. You can lie to everyone else but dont lie to yourself. Eat right. Or stay fat..7 gram of protein per lb for GOAL bodyweight Do cardio every dayWorkout minimum 5 days a weekDo PPL. Look up simple PPL routine.Learn form. Learn progressive overload. Add 5lbs a week to every lift.If you're dilly dallying on every workout go home and jack a shotgun off into your head since you want to waste your time.I went from YOUR body to fit in half a year. And my dick is huge.
>>77267571>Dont eat trash. Eat tilapia,
>>77267571>1200kcal a daySay goodbye to your muscles
>>77267571This but 1500kcals a day
>>77267515We can only tell you when you remove the red marks
>gillettejust transition already
