>>77344383
Start by learning to clean your mirror

get naked and jack off

bump please

I've never set foot in a gym. What should I do once I'm there?
Don't worry about it for now.
Eat only once a day, walk more.

>>77344383
read the sticky

>>77344522
it's too long

>>77344524
yeah but you're too fat

>>77344383
Calories in. Calories out. Walk for an hour everyday. That's all you need to worry about at the moment. Go to the fatty general and follow the instructions. Work out your BMI, BMR, TDEE, and start counting those muthafucken calories, big boi. If you can maintain a caloric deficit for 3 months while walking an hour a day then you're allowed to go to the gym. If you start going to the gym right now you'll probably injure yourself and then not go back again.

Pray the floor is reinforced

>>77344473
Then what

walking is the easiest shortcut to get lean, but compound exercises like squat or deadlift will help you a ton, at this point you're going to burn fat really easily so just try to remain active, also try to cut out sugar from your diet or whatever your vice is and replace it with something better

Never? Start with very low weights. You might feel silly and they might feel like nothing but the point is to get a feel without injury. If the next day you are not a little sore then increase weight.

So from what I gathered from this thread, this is what I should do:

>threadmill for 10 minutes
>squats for 10 minutes
>deadlift for 10 minutes

everyday from monday til friday

correct?

>>77344691
Read the sticky for 10 minutes every day until you've read it all. Then plan your routine.

>>77344383
Find a good source of retatrutide so you stop eating, in the meantime, split your workouts over three days

Push
Pull
Legs
Rest
repeat

Stick to the machines for the first month so you don't hurt yourself or get in the way of anyone else. Make it heavy but not so heavy you can't lift it 12 times. You'll learn what works over time. Progressive overload for all exercises, you want to be able to do the lift 4 sets for 12 reps, each set increase the weight a little. You want to have 1 minute between your sets, so have the timer on your phone handy. The last set should be to failure. Once you've finished lifting with the weights, then you can work on your form for the compounds like Back Squats, Deadlifts, Bench Press, Overhead press, the Olympic movements etc. You want to make this like a game to get yourself addicted.

Do abs (3 sets of 30 sits ups, 3 sets 30 of russian twists with a medicine ball) and cardio (2k on the rowing machine or one mile on the treadmill) every single day you are at the gym. Your abs can take the abuse and doing hard cardio will make you hate yourself less.
If you can't complete the exercises break the sets into subsets, but no matter what, make sure you're doing the VOLUME of weight.

tl;dr: Use machines, each machine is 4 sets x 12 reps progressive overload, last set to failure, 1 min rest between sets, once those are done practice compounds without weight. Do cardio and abs every day. Rest days are required and very important, don't skip rest days.

>>77344691
>everyone says walk for 1 hour every day
>"so you're saying I should treadmill 10 minutes?"

You might find this guy interesting

https://m.youtube.com/@CaliHoss

>>77344383
Gym will not do what you want it to do.
You need to lose weight. You do not lose weight at the gym.
You need to adjust your diet. Working out will only increase your appetite and that's going to be your biggest enemy going forward.
1200 calories. That's all you get per day for the next 6 months.
Work out a diet around that..

Once you're at a reasonable weight, then you can start to think about putting on muscle.
Do not listen to the retards who say you can "recomp". That's nonsense. It simply does not work like that.

>>77345454
No it won't.
There is no amount of muscle that will affect his metabolism in a reasonable timeframe.. You're a fucking retard.
You do not know what you're talking about.

6 months of a linear progression program focused on compounds (I recommend Greyskull LP). That alone will get you pretty far to body recomp and muscle building even if the scale doesn’t budge. After that, you’ll have increased your metabolism and added a sort of generic athletic base so you can start adding in some fasted cardio and switch your diet to a form of fasting or vertical diet.

>>77345458
You don’t know what you’re talking about. First of all the metabolic advantages come not only in the form of muscle mass but hormone regulation. 6 months of 3-4x compound lifting sessions with progression and his metabolism will increase significantly.

>>77345420

Exercises for each day:

>Pull
Lat Pulldowns, Seated Row Machine, Assisted Pull Up Machine, Dumbbell rows, Dumbbell Curls.
4x12 progressive overload for all of this, in this order, once your done with this do 3 sets of 30 Crunches/Sit ups and 3 sets of Russian twists with a medicine ball, then cardio.

>Push
Dumbbell Press, Dumbbell Shoulder Press/Arnold Press, Chest Press Machine, Shoulder Press Machine, Triceps Extension machine and Triceps rope pulldowns, 4x12 progressive overload for all of this, in this order, you really want to make sure your triceps are strong so you can move to bench press without having to worry about dropping the bar on your face. Once your done with this do 3 sets of 30 Crunches/Sit ups and 3 sets of Russian twists with a medicine ball, then cardio.
>Legs
Quad Extension Machine one leg at a time, Leg Curls one leg at a time, Leg Press/Hack squat, Lying Leg Curls one leg at a time, Calf raises, Hip Abductors (if you're trying to be gay and have a fat ass) 4x12 progressive overload for all of this, in this order, once your done with this do 3 sets of 30 Crunches/Sit ups and 3 sets of Russian twists with a medicine ball. Cardio is going to suck on this day but it is worth it in the end.

Cardio goals within first month: run a mile without stopping regardless of pace, row a 2k without stopping regardless of pace. Achievable goals for cardio within 3 months of starting out: 7:30 mile, 2k on the rowing machine maintaining a 1:52 split per 500m. If you can't complete an exercise, stop to catch your breath for 10-15 seconds then continue. Volume of weight moved matters, don't stop the set entirely and give up, keep track of how long your break was so you can deduct it from your rest between sets. Diet matters more than all of this, but if you just stop eating and don't lift you're gonna look and feel like shit.

>>77345462
Why did you delete your message? Oh, I know why, because you were wrong. You are wrong. You continue to be wrong.

No, his metabolism would not increase in 6 months. You have absolutely no fucking idea how any of this works.
Just be quiet.

>>77345458

You're a nigger, plus I can clearly see that you are gay. A gay nigga. A sissy fruity bimbomaxxed cocksucking fairy man. You put cans of beans in your ass recreationally. That's my point. He's a total beginner, he could gain 10-15kg of muscle in 4-6 months with some hard work and the proper diet. Afterwhich he will have an easier time burning fat. It's broscience 101. Muscles need fuel, the more muscle you have the more fuel you burn by doing nothing. Plus let's say he wants to run or swim to lean up, he's not gonna be worth shit on the track or in the pool with that complete lack of muscle tone.

>>77345464

I just didn't like how I worded it. Wanted to elaborate a bit more. I feel I've accomplished that here
>>77345471

>>77345464
I didn’t delete any message you paranoid schizophrenic. It is objectively true that his metabolism is highly likely to increase and this is supported by a mountain of scientific literature on the topic. Beginners are known to increase their metabolism as much as 200-300 calories per day, which is significant.

>>77345474
Point proven.
You are just spouting nonsense.
Your opinions, beliefs and posts can now be fully ignored.

Trooned wog thread fyi

>>77345477

Now you listen here, gayboy. I might not know the first thing about gorilla warfare, but my asshole belongs to Jesus and you're never getting anywhere near it. You'll just have to accept that.

OP, you just need to be as physically active as possible. I reccomend a small bowl of oats with some fruit and 2-4 eggs in the morning, followed by a run, followed by a lifting session of some kind, followed by a swim, followed by a steak with some greek yoghurt or cheese for dinner. Some days are gonna be easy, some days aren't. You'll keep going, you'll figure it out. Don't let your dreams be memes, you could absolutely make it.

As far as what lifts and movements to do, here are some of the superior patrician taste:

Flutter kicks
Glute bridges
Split squats
Lunges
DB bench
OHP with a barbell is essential, single arm overhead presses with dumbbells are good too
DB rows
Dead hangs
Chin ups and pull ups
Horse stance, the ultimate filter
And finally DEADLIFTS. But only if you can touch your toes without any difficulty. Avoid barbell backsquats for this reason, they require you to be mobile to do them with proper form, and you probably aren't. Deadlifts in my opinion aren't as demanding, so feel free.

Being sore doesn't mean you're not capable of moving weight. You don't do all these exercises every day. If you feel like going heavy remember to warm up with lighter weights even if you don't think you need to. You don't do every single one of these exercises every day. Let's say you do 3x3 heavy deadlifts, you're good on that movement for a day or two. Pick a push, a pull, something for abs and something for legs every day. You'll figure it out. Pierce the heavens. I believe in you.

>>77345449
ChatGPT says 1200 calories a day will kill me

>>77345420
>>77345463
Thank you

>>77344383
Go to the gym, pay a personal trainer for a session or two so he can show you the ropes. It’s better than listening to these retards here. Start counting your calories, eat decent amount of protein and try to walk. You have to perform resistant training in order to maintain the muscles while cutting. You can ask chat gpt and Gemini for dietary and training advice

>>77344524
You need the sticky. You will lose weight fast if you start right

>>77344612
cum tributes

>>77344383
You should spend six months on a serious calorie deficit losing body fat before you begin lifting weights, or you will hurt yourself.

Remember that calories cannot enter your body without your consent.

>>77344383
GOMAD

>>77344383
Work out hard, eat less

>>77345449
>>77346458
1200 won’t kill you but it will probably cause hair shedding for months on end.
>t. ate 1300 cals for 3 months to lose 40lbs and hair started shedding cause of it
Since you’re already a fat fuck I would just calculate your maintenance, subtract 1000 and go from there. If you don’t lie to yourself and actually track your calories with a food scale you’ll be legitimately surprised at how fast your weight will drop. From there it’ll be easy to stay consistent after seeing results. I also recommend ignoring the gym, for now at least Put all your willpower into not eating like a pig, and walking 8-10k steps everyday. Then once you get used to that you can incorporate lifting.

The mistake normalfags make is that they think they’ll magically lose weight going to the gym while still eating way too much at home. They see 0 result in the mirror, then stop going to the gym and give up on self improvement all together. Do yourself a favor and lose a decent chunk of the weight first so that when you do start lifting, you actually see a difference in your physique. There’s also the added bonus of less fat = more insulin sensitive = easier to put on muscle yada yada

>>77344524
This is why you are fat in the first place.
Do you post this thread expecting people to give you the tips and tricks to loose fat?

Read the sticky, put the effort and stop being a lazy bag of meat

>>77344383
Im not OP but i look pretty similar, 260lbs 6'1", should I even bother going to the gym right now or should i dedicate all of my mental focus on dieting?

>>77347979
as someone who started as the exact same weight (but manlet), lose the weight first
u are tall, so i would personally get to 180 before i worry about lifting, you could do it before december if you start now, but yeah just focus on losing right now anon

>>77348004
won't i just send up being skinnyfat if i wait that long? i constantly see people on here talking about how you should work out while losing weight

>>77347979
>should I even bother going to the gym right now or should i dedicate all of my mental focus on dieting?
Why wouldn't you do both? Anything worth half-assing is worth full-assing.
>>77348004
retard.

>>77344383
Step 1. Fork downs 3 x failure
Step 2. Mouth shutting 3 x failure
Step 3. Any beginner routine you can find on google
Step 4. Repeat ad nauseam
Step 5. ???
Step 6. Profit.

>>77348014
>Why wouldn't you do both?
my concern is mostly injuring myself due to my weight, i feel like going to the gym is probably a lot easier when you're not adding hundreds of extra pounds onto each lift from being fat

>>77348020
Brother, you're 260 and over 6'0. The only thing that would be even remotely harmful to you is if you started balls to the walls running 5 miles a day at that weight.

Doing some squats, presses, and curls won't do anything to jeopardize you. In fact, if you choose inclined treadmill as your cardio you can build juicy fucking calves quicker than anyone else.

Don't be a bitch. Get in the gym.

File: 산스장 중량턱걸이 무료콘서트 #클라이밍 #등산(...).webm (3.73 MB, 608x1080)

3.73 MB WEBM

>>77344383
isometric exercises
like planks

you are probably too fat to do pull ups

i think you should lose weight so you can do pull ups, push ups, dips, etc

>>77345436
holy fuck that guy is strong

>>77348027
would something like stronglifts work? i.e. Squats, Deadlifts, OHP, Bench, Barbell Row, Lat Pulldown, Curls 3x a week?

>>77344383
Lift you have the Mass now move it. Unironically run Starting Strength until you hit a wall and then move to.more nuanced lifting.

>>77348048
>isometric exercise
The Ability to lose gainz faster yeah those were cool in 2018 get with the times you jabrooni.

>>77348062

they are better than nothing

isometric exercises are good for people who can't move due to obesity or old age

>>77348060
Yes. But there is a proper way to do that.

Day 1
Bench
Deadlift
Squat

Day 2
OHP
Dead
Squat

Day 3
Bench
Dead
Squat
Once Deadlift becomes to taxing you move to.

Day 1
Bench
Dead
Squat

Day 2
OHP
Rows
Squat

Day 3
Bench
Lat Pulls
Squat

Run that until you stall after 1-2 months.

Move to PPL or something like that.

>>77348071
Nerd. Isometric are accessory exercises.

>>77348060
Stronglifts is a decent base, but I think one of its variants like greyskull LP would be better. I did stronglifts for a solid year and a half before moving to another strength program.
You can probably run it til you hit 185/315/405/495 if you really wanted to squeeze every last bit of it out.

If you do go with it, do not neglect minimum 30 minutes incline treadmill post workouts if you wanna see the fat burn off. Also please add in a few tough sets of arms/corework on your off days otherwise you'll end up like me benching 4plate with 17 inch arms.

>>77348086
id be working out in the morning before going to work so i wouldnt have time to do cardio, would doing it on off-days be fine?

>>77348106
Yes.

>>77348106
Hit it after work then.

>>77344383
Stop eating at no later than 7 pm. Get up at no later than 7 am. Drink a glass of water and a cup of black coffee or tea. Walk (preferably on an incline) in zone 2 heart rate (Google how to calculate this) for 30 mins each morning. Also Google how to calculate your TDEE. Start by eating 300-500 calories less than your TDEE. In the gym, concentrate on compound lifts or variations thereof like squats, deadlifts, bench presses, back rows. Good luck.

if goblinx was a male