I'm new to this board and working out in general. Was wondering if someone could help me build a routine or point me in the right direction.22, Male70kg176cmBMI: 22.6I'm looking to achieve a twink / slight twunk physique (something like pic rel). Moderately muscular/toned, larger glutes, visible abdominals, smaller waist, whilst still kinda slim (My aim isn't to get huge).I think I'm a reasonable weight, though I still have visible love handles, probably because of genetics.I've been told I need to consume 120-140g/day of protein whilst eating calorie maintenance or a very slight deficit.I've also been told I should be focusing on "recomposition" to achieve the body I'm looking for.I want to start going to the gym. I'm willing to do it 4 days a week. I just don't know what I'm meant to be doing. I don't know what areas I need to be doing, what exercises for what area and how many, etc. I don't wanna just jump in without a plan.I assume I should focus one day on upper body, one on lower body, one on core, etc. But do I include legs and glutes in the same day? Do I include core+abs with upper body or do they get their own designated day? How many reps and sets should I do for each exercise? What exercises are best for what I'm trying to achieve?Sorry if I sound fucking clueless. I just want some help/advice. I'm a complete newbie.
Trooned out wog spam
>>77431753Thanks bro, very helpful
>>77431717read the sticky
>>77431717Hiring a personal trainer for a few months might be a good idea, if you have money. Will help you to figure out a starting routine, learn exercises and a proper form, and gain some muscles before starting to train by yourself.If not, check out Scott Herman's "Only two exercises" series on YouTube, it has some good basic exercises for a beginner. You can use>Back + biceps>Legs + shoulders>Chest + tricepssplit as your beginner routine, it worked for me. 3 sets x 8-12 reps per exercise is good if that gets you to failure or close to failure. If not, you should increase your weights (or decrease if you tried to lift something too heavy). Make sure you maintain progressive overload and improve your weights/reps a little bit every workout (or repeat what you did the last time with a better form, if you couldn't hold a new weight well). It's very easy when you're only starting. And you don't need too many exercises, 2-3 per muscle group is okay.Check how much you weight every week. If you are consistently growing, you get enough calories, if not - you have to eat more.
>>77431717>>77431776Oh, and I really recommend you to always keep track of your workouts, or use an app for it - Hevy is pretty good, for example. You won't be able to properly see your progress and maintain progressive overload without it.
>>77431717I used to have that build, including the hollow cheeks, before I fell for the bulking memeI'm 180cm btwI did full body workouts and trained neck on my rest days, also took protein supplementsYou need to starvemaxx 100% to achieve it
>>77431717Damn kid you’re fucking hot, I’d let you crack my wife Her name is Jo Ellen, let me know if you’re interested
>>77431769the "sticky" links to a jew who says lifting is good for weight loss and calorie deficit isn'tit's malicious disinformation
If not larp this is peak twinkNot even gay but I got a bit turned on
>>77431806What did you weigh at 5’11 to look like op
>>7743182763kg with chicken legs because I frequently skipped legsWithout that I'd have weighted 67kg maybe?So OP dont skip legs or you'll weigh very little since you are shorter than me
>>77431766Welcome to /fit/, assume everyone is DYEL or obese and trolling. Don't ask for advice and, more importantly, don't take a single word as truth. Enjoy your stay.
>>77431776>>77431794Thank you for the advice. I'll look into both the series and the app going forward. And yeah, I know of "progressive overload", I'll keep that in mind. May look for a calorie tracking app too, if that's a good idea?>>77431831Yeah, I'm aware of the "don't skip leg day" meme. So long as I keep to doing each body group it should be fine hopefully?
>>77431914>May look for a calorie tracking app too, if that's a good idea?Yes, it would be helpful to understand how much you actually eat. Your weight progression will tell you if you need more or less. I'd argue in favor of bulking a bit, while you burn fat and build muscles. After that, you'll see if you want to get bigger or stay as you are. You will never accidentally get huge, but you will likely feel that you're not big enough yet.
>>77431717Cute belly button
>>77431717Whyte boys are so cute!
I'll pound your ass like a drum and you can get gains from the residual tren in my cum
L O N D O NONDON
sex
>>77431717READ THE STICKY
op replying to himself fyi
>>77431717Imo, this lean toned body type looks best.
It's probably gonna be a six monthish transformationJust run a standard bodybuilding program, ppl or upper lower for the first three months, eat at maintenance for three months and to get to some really achievable lifts, 1pl8 bench for 10-15, 10-15 pull-ups, make sure you train abs.Then next three months cut to 10-12% bodyfat while you're continuing to lift. Nothing crazy, the usual advice, just cut earlier and further than most guys who get into lifting
>>77431717Sticky
>>77431753Fpbp
start doing ss+gomad and within 6-8 months youll look like your pic related
>>77431717How many gay threads do I have to witness in this god forsaken board
>bumps the thread right before it diesThat's how you know the wog is just talking to himself
