Height: 6'3
Weight: 315 lbs
BF %: 40
Age: 20
I've struggled with weight loss all my life. Turned 20 a week ago and I'm tired of being a lazy fat bum. I'm putting down the fork, but now want to pick up the weights?
What kind of workout plan would SwoleShack recommend for me? I want to build muscle while losing weight, something like a body recomp.
READ THE FUCKING STICKY
I did. Still confused about what type of workout plan to organize
You didn't, else you'd know
Oh, ok.
Get the Starting Strength book, read the fucking manual.
Read the sticky. It has a dinosaur running around, you can't miss it.
Read the whole Starting Strength book, and do the program. Follow the diet guidelines, you're fat, use that day as a source of calories.
Your goal will be to get to around 20% bf, way stronger than now. It will take time, but the longer it takes, the stronger you get, so that works on your favor too.
I'm in no rush, but how long do you think that transformation will take? Like a year
I don't know, I've never seen a 40% bf 20y.o. starting to lift.
I expect you'll start out strong, if only for the leverage, and you'll see huge difference in your physique in just 3 or 4 months.
Usually people stall out of SS in 9ish months, but you might last longer - note how is not "it might take longer", at a certain point it will just be too much too fast.
Fuck the sticky. Anyone who suggests starting strength is a troll. Just do a brosplit and count your calories. Being fat you can gain muscle and lose fat at the same time. Google what a brosplit is and be consistent. WAGMI
brospilt looks great actually. It builds strength and hypertrophy I'm assuming
Brosplit is shit.
You could be training all your body 3/week, but choose to do so just 1/week.
Which protocol do you think will lead to more strength gains and weight loss?
Thats the thing idk why I'm asking here lol. All I know is that I want to build strength and hypertrophy but don't know which spilt to follow or which workouts to do.
Just pick literally anything and do it. Split is ultimately unimportant. Just go put work in at the gym and straighten out your diet. Full body bro sounds like he weighs 150 lbs. brosplit is easier to do and manage the fatigue accumulation of lifting.
>he weighs 150 lbs
250 actually, but who's counting
>inb4 if you read the fucking book you'd know
You're just starting out. Technically speaking, the workouts will be at the highest weight you've ever lifted, but your muscles could take more than that, with a big of training, you aren't even using them to their potential when you begin.
That's the whole point of starting strength, squat 3/week to get to something that's actually challenging.
Then eventually move to 2/week (plus a light day for recovery purposes), and finally 1/week (plus a light day and a max out day) with an intermediate routine.
THAT'S when it would make some sense to do a brosplit, if ever. Otherwise you'll be stuck with too light weights for way too long, wasting time.
brosplit will work but I'd rather do upper/lower 4x a week along with cardio six days. sometimes I'll split the week where I'll do two days heavy and two days of hypertrophy. you'll know what works best for you after a year or so.
Generally people either work out for strength or hypertrophy but sometimes incorporate both in a program. It doesn’t really matter if you are just starting out, you will make gains either way. Just pick a brosplit routine, look up how to do the exercises and, again, be consistent. Let that consistency lead you to develop some disciple and you are well on your way to making it.
>315 lbs
working out doesn't matter. the fatties who try to do a heel turn and starting eating healthy and starting running on the treadmill? they burn out in less than 2 months every time.
you just need to stop fucking eating.