>>77342869
R e a d t h e s t i c k y

>>77342877
>how to not be fat
Yes very useful, not specific enough though and most of this board now is just dumb shitpost threads that aren't about fitness.

>>77342869
Eat less, move more
CICO

Cut down on fast food, sugary foods+drinks, alcohol and smoking. Drink more water and eat more protein, carbs and good fats can also be your friends not your foes, but don't eat too much overall. You could try out intermittent fasting too - 16hrs, 8hrs for 2 bigger meals of the day.

Focus on more compounded movements using your bodyweight and free weights, don't overdo things to risk injuries that only halt your progress.

There's alot to be said for sticking to the same workouts too, to improve in those noticeably over time with higher reps and higher weight you can lift, rather than trying to challenge your body with new shit you never get to improve on steadily.

Even lower weight lifted properly and with enough stimulation is better than higher weight that fatigues you sooner, leading to a lower volume lifted anyway.

Rest enough between sets more for muscles the bigger those groups are: I rest depending from between 1.5 mins to 4 mins.

Also lifting for certain max reps in sets - e.g. working toward 4 sets of 4 reps of pullups is better long term ultimately than maxxing at 6 reps, then say 4 reps, 3 reps, 2 reps.

Don't neglect lifting for your legs too - such big muscle groups there for your body - careful deadlifts with good form, squats there too. Don't ego lift for higher weight.

Give yourself at least 48 hrs of rest for muscles you work. Get decent nights of sleep in full dark in a slightly colder room, this key for the best muscle repair.

Fall in love with exercise, even better if you get a passion for eating cleaner. Know that it will make your life better in every way.

Note your workouts down - your reps, comments if you wish, tracking your progression over the weeks and months.

It helps me a lot in loving working out and lifting, and jogging too when done right.

It can takes many months, or years of this consistency to get shredded sustainably.

It's not worth it, anon. Get close to shredded. Never go full shred.

>>77342943
Once you have more adequate muscle from a clean bulk - If you don't do the jogging route to burn more calories, then do plenty of daily steps from walking too while keeping up adequate protein as you steadily reduce your meals sizes overtime, be strategic to avoid losing to cravings from any ensuing hunger.

More protein filled meals will stave off the hunger.

Test E + reta

Fasting + Carnivore diet.

Fasting on a plant based diet or with junk food will result in skinnyfat mode.
Only the combination of fasting plus carnivore will get you shredded and muscular.

>>77342869
Eat nothing but protein and even just enough to cover bodyweight in lbs, some multivitamins and a lot of salt.
2 weeks on 2 weeks off.
If your deficit doing that is less than 1600 a day walk until it's 1600

>>77342869
cardio every day

>>77342869
Eat tons of triple stack bacon cheeseburgers but replace the buns with lettuce. The ultimate health food.

>>77343379
at this point just smash your own burger patties at home, youre gonna end up paying $20 for fastfood

>>77343390
The fact you think I was being serious tells everyone exactly why you should not get nutrition advice here.

>>77342877
>sticky
Post body

>>77342869
Go to the gym.
Lots of protein.
Eat on a deficit.

>>77342869
Be below 10% body fat while squatting 2pl8

>>77342869
Smoke weed every day.

>>77342869
It's super easy all u need to do is eat 200 g of protine a day and then for the rest of your food eat veggies and eat at like a 1200 caloric deficient and just do a fast as fuck high protine low fat diet keep all your gains and cut fast just suffer through it or get reta

Just lift hard and stay between 15 to 20ish % bodyfat. Why would you want to acquire an eating disorder to be 'shredded' (and weak)?

>>77346072
How is the weather in tel aviv

>>77342869
By actually spending years doing the work faggot, you wont though, save yourself the trouble and kys

>>77346633
Fair weather today /pol/tard

It's impossible natty. You will just shrink until you've reverted back to skinnyfat dyel.