Dont ever pee in you poo pants

Remember to bench press even if your shoulder hurts or it will never heal

SS + GOMAD

>>77582528
Ignore every peice of advice you find here and anywhere else on the internet and just half-ass everything. You will get much better gains and feel much better if you just spend 30 minutes working out 2-3 times a week and eating whatever you want.

>>77582696
Yeah, this. Be a man of action. Stop overthinking fitness(and life in general). Also, stop looking for "tips","hacks" or shortcuts of any sort, especially on this board full of crab-minded mongrels who only want you to be as miserable and insecure as they are.

Do the opposite of what people tell you here, the exact opposite

>>77582696
>>77582701
This, just do and don't fall for the optimisation-overanalysation trap.
>>77582528
Don't get obsessed with gyms, if you hate it but go because you feel you should, it will kill your motivation. Plenty of ways to stay /fit/, what matters is that you enjoy it.

>>77582528
Trust no one

>>77582528
eat

>>77582528
Call you dad, he misses you but doesn't wanna be a bother.

>>77582528
Lift and sleep and eat. Repeat over and over again.

>>77582528
There is a guy called moxyte who is apparently a bot, as he's been posting vegan and pro-sugar propaganda 24/7 for around 5 years now.

Eat a lot of protein, at least 2g per 1kg of your weight (1g per pound more or less). Try to eat only animal fats - they synthesize into testosterone. Best to get them from normal food, but whey is alright. Buy the kind with no added sugar if you do. Lift as strong as you can with 8-10 reps. These are what I learned by bodybuilding for around 16 years now.

Good luck, have fun!

PS lifting doesn't heal autism unfortunately. But gives confidence and that helps you fuck the ladies.

>>77582528
Double progression.
That's it. That's all you need to know.

>>77582704
So, do exactly what they say since you are also giving advice?

why do you clowns always have to be "funny"? what if op was legitimately looking for advice. if you are going to crab bucket, get better material at least

>>77582528
consistancy is key, show up and you will be fine but listen to your body, you might need a break and thats good. eat eggs

12% bodyfat is way more important than 1/2/3/4

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2.32 MB JPG

>>77582528
Read Dr Mike Israetel PhD thesis on science based lifting

>>77582528
It's simply about lifting pretty heavy (for you) and getting better at it.
Youtube videos have destroyed lifting for people by turning it into a cold, clinical, boring scientific scam.
You have to be consistant. It should be like showering or eating because you are in a fight against modern slothery and need to off set the damage caused by it.

Find the best cardio for you and dont neglect it. Swings, bike, rowing, doesnt matter.
Besises the obvious cardiovascular (duh) benefits , the more calories you expend the more protein you can eat without being in a bloatmaxxed surplus.

Do your weighted carries, it's the true core compound exercise, farmer walks are especially good because your grip will always give up before your core.

Do a set of dead hang before or after every session, does wonder for shoulders, elbows, spine health.

t. Lifting for 11 years.

>>77582528
mike chang's towel workouts for shredded abs

read the sticky