This athleanx pdf in the mega link on sticky is for total beginners right? Today will be my second day at gym and I'm looking for a decent workout programme
>>6184 breakout routine is meant for people with experience trying to push themselves to a new level what are your goals? i'll dig out a routine that is better for a beginner
>>6186 >bigger arms >stronger legs I would highly recommend following Andy Baker's Upper Lower Hypertrophy program https://mega.nz/folder/7YgSERbY#1-mA0MFfkZp2xNghYOFxAQ/folder/fRZFjQAb there is a good bit to read, but it's really not that much and it's useful information. page 30 has sample routines page 36 addresses FAQs I would still recommend at minimum skimming through the document as it will give you a better idea as to why you are doing what you are doing, what things can help you progress, and what things could hinder your progress >chiseled 6 pack abs made in the kitchen, not even memeing. but you're a beginner, don't focus on abs yet. think of it like you are building a house. naturally you want the inside rooms to be decorated and look good, but you have to spend a few weeks putting together the foundation first. once you have your foundation set, you can worry about lowering your body fat percentage to show off your abs as always calculate your TDEE and eat at a caloric surplus with lots of protein drink lots of water and get plenty of sleep. creatine is your friend but remember to drink lots and lots of water if you do that.
Thinking of adding cardio in evening via stationary bike. The one available to me is some automatic shit with lots of levels and programs. I will be doing HIIT so my speed won't be constant. Do I need to change level everytime? Can I just use it manually without tinkering with settings? I have downloaded the manual too for that model and will read if there's no option left.
How to bulk up yaron, parents won't let me go to gym or buy weights, mai kya khaun
>>6174 Buy resistance bands and eat at slight surplus. But realise you won't look 'bulked up' unless you go to the gym and do actual bodybuilding.
>>6174 read the sticky retard, there's an entire folder filled with bodyweight routines that you can do in your bedroom without any equipment eat more food (especially protein) drink more water bodyweight exercises to stress musculature get ~8 hours of sleep (anabolic hormones and utilization of fuels occurs during sleep)
Aaj dopeher so kar late utha aur mma ka class miss ho gaya :(
Girls like my body when I'm shirtless, but with shirt on I look a little dyel. iska kya samadhan hai bros
pyare anons post your daily meal routine if you are gymming. Will start gym from the next weak.
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>>5888 dude fucking same it's pretty expensive compared to other ones but it's the one i've been using for the past year or so
>>5942 its the only one which hasnt given me acne yet, so im using it. i used karora whey before nutrilite and i had way too much pimples so i switched
>>5948 huh, odd. i can't use nutrilite protein continuously for more than 3 months without getting a shit ton of back acne. one time it got so bad that even my parents (both dermats) were a little concerned.
make a workout routine for me pls, and what and how much to eat(cant eat chicken but egg is okay) me : >>>/yoga/6053
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>>6147 Body weight excercise yaar. Download Home Workout - No Equipment nhi toh aur koi dhundhle. And diet, as another anon said, calculate TDEE and minus 300-400 cals and the myfitness app for calculating.
MYPROTEIN HAS INCREASED THEIR IMPACT WHEYS PRICE BY 1000 RUPEES! Should I take the soy protein pill, it is cheaper and has more protein per scoop?
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>>6133 Define 'good'. Only half scoop (15gms) with 1 glass of water is thicker than fucking dahi (not even joking), it tastes like I am swallowing rubber puke or something. I had to throw the drink away and am debating what should I do with the rest of 985 gms of powder.
What should I focus on for more back muscle development? I need to hit 4pl deadlift asap but can't gym rn, so if someone can give me a proper PPL 6 day workout that'd be great I usually end up overworking and that ends up screwing my other workouts in other days.
>>6131 >4pl8s Nigga can you even DL 2pl8s kek? Dls are more leg extensive than back if you're doing them correctly. Do Pendlay rows, pull-ups for strength and for hypertrophy do cable rows, pulldowns and dumbbell rows.
I am a 18yo lifetime vegetarian who wants to start eating meat/eggs because I don't think I'm getting enough protein from current vegetarian sources(almonds/paneer),and I don't want to spend money on vegetarian protein shakes/whey protein(cost a bomb) Can I start drinking raw eggs? Will it pose any health concerns? Otherwise what is the way I can start eating eggs? Or if you guys have any way of getting adequate protein within common vegetarian diets please let me know.
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>>6114 thanks for replying yaara. 1>I asked about drinking raw egg yolk.Is that okay? 2>As I said,I am 18yo and I will be in a college campus four months from now. Probably can't guard all that expensive protein from thieves and also don't want to strain parents wallet. 3>regarding soy,tofu,pea protein I've heard this increases estrogen in the body.How true is this? Obviously testosterone gives you a big anabolic advantage.
>>6113 First try kaali chudkani or black soy beans . More protein than soy without any of the soyness
>>6113 It's not safe to consume raw eggs, salmonella bacteria present in the raw egg can make you sick. Also raw egg doesn't get completely absorbed by the body. So it's better to heat/boil the eggs before consuming.
>>6115 I've never tried raw eggs, sounds yuck asf, listen to >>6117 >Probably can't guard all that expensive protein from thieves Most pajeets think protein powders are dangerous kek, there will be prolly be less than a dozen gymcels in your hostel most likely. So just keep it locked inside your personal wardrobe or something. >don't want to strain parents wallet The price of 1 month of protein is equal to the price of 4-5 fast food meals, avg normie spends that every week. >regarding soy,tofu,pea protein I've heard this increases estrogen in the body.How true is this? Obviously testosterone gives you a big anabolic advantage. Bullshit hai, this has been talked about over here a dozen times. Also, for veg sources you can consoom oats and peanut butter as well.
>>6115 >raw egg yolk no, you don't. Google will tell you the chances of getting salmonella are really low but will not tell you why. The requirements are, 1) The hens need to be vaccinated, 2) The eggs need to be pasteurized, 3) the eggs need to be stored in a cold environment. The first two are only done to the "organic eggs" you have to buy for 120 a dozen or more, and even they are sometimes not stored correctly. There's just no benefit to consuming eggs raw, don't even just eat boring boiled eggs make good, tasty dishes out of it so that you can eat it everyday consistently. t. someone who got salmonella from eating raw eggs.