Serious gymmaxxing help

[ripskeem]

how do i gymmaxx like what should i eat and what workouts should i do pls help i wanna be fit not bones skinny anymore

 

[ripskeem]

@Slicer @pompompurino @neymar gtfih

 

[Whitepill]

Blast dbol, anavar and tren

 

[ripskeem]

Blast dbol, anavar and tren

 

[TonyTheLooksmaxxDR]

For women : lower body focus (so mainly hip thrusts, any kind of squats and split squats, back extentions etc), but still hit upper body too

Eat your carbs around your workouts, don't hesitate to eat a lot of animal based proteins & fats to fuel your body

And ask @pompompurino directly

 

[ripskeem]

For women : lower body focus (so mainly hip thrusts, any kind of squats and split squats, back extentions etc), but still hit upper body too

Eat your carbs around your workouts, don't hesitate to eat a lot of animal based proteins & fats to fuel your body

And ask @pompompurino directly

thank you

 

[Whitepill]

On a real note, just be consistent and do what exercises work for you.
You have to eat in a surplus, you should be consuming meat organs fish fruit eggs milk, just generic natural foods I’ve recommended to you before. Consume carbs for workouts but for workouts only, Gatorade is honestly ideal before workout for energy.
Ideally your hitting glutes so RDLs and hip thrust is good. Maybe some squats too

 

[ripskeem]

On a real note, just be consistent and do what exercises work for you.
You have to eat in a surplus, you should be consuming meat organs fish fruit eggs milk, just generic natural foods I’ve recommended to you before. Consume carbs for workouts but for workouts only, Gatorade is honestly ideal before workout for energy.
Ideally your hitting glutes so RDLs and hip thrust is good. Maybe some squats too

thank you my bhai

 

[Slicer]

You are female?
To start probably just workout like 3 days a week
One upper body day
Two lower body days since you are female
As a beginner you don't have to train super hard but as time progresses you want to train close to or at failure (aka train very hard)
Do exercises like squats and hip thrusts to build legs and glutes
As for diet do what some of the others guys said, eat animal based meat and protein, get carbs as well, and it is absolutely necessary you eat in a caloric surplus since you are very skinny (aka eat enough food so you are gradually gaining weight)

 

[TonyTheLooksmaxxDR]

As for diet do what some of the others guys said, eat animal based meat and protein, get carbs as well, and it is absolutely necessary you eat in a caloric surplus since you are very skinny (aka eat enough food so you are gradually gaining weight)

Don't eat junk food tho. If you want carbs you'll find them in fruits, oats, potatoes, honey and whole grain

 

[Slicer]

Don't eat junk food tho. If you want carbs you'll find them in fruits, oats, potatoes, honey and whole grain

I never told her to. But now that you mention it, imo it is more important that if someone can not physically eat enough healthy food to get enough calories in, then they should eat junk food

 

[TonyTheLooksmaxxDR]

if someone can not physically eat enough healthy food to get enough calories in, then they should eat junk food

Increasing olive oil consumption will be better for dirty bulking than spamming refined sugar imo

 

[ripskeem]

You are female?

yes

To start probably just workout like 3 days a week
One upper body day
Two lower body days since you are female
As a beginner you don't have to train super hard but as time progresses you want to train close to or at failure (aka train very hard)
Do exercises like squats and hip thrusts to build legs and glutes
As for diet do what some of the others guys said, eat animal based meat and protein, get carbs as well, and it is absolutely necessary you eat in a caloric surplus since you are very skinny (aka eat enough food so you are gradually gaining weight)

thank yew

 

[Whitepill]

Don't eat junk food tho. If you want carbs you'll find them in fruits, oats, potatoes, honey and whole grain

Gatorade is amazing before workouts
Rice is good too
Maybe honey?
Potatoes are great too

 

[Slicer]

Gatorade is amazing before workouts
Rice is good too
Maybe honey?
Potatoes are great too

I thought you didn't eat carbs?

 

[Slicer]

Increasing olive oil consumption will be better for dirty bulking than spamming refined sugar imo

Ig, just overloading on olive oil just sounds even more unhealthy than processed sugar. It seems we agree to an extent that at a certain point getting enough calories in is more important than eating "healthy"

 

[pompompurino]

alright so first off we need to fix the diet, start buying yourself whole foods and try to cut down eating out and processed foods.
track your protein and make sure to be eating 1g per pound of ur weight, but since you’re quite skinny you should probably eat a bit more protein.
since you said you’re bone skinny, you will have to gain some weight so try and eat more fats since they are calorically dense (olive oil, butter, nuts, etc added to your food or full fat milk, full fat yogurts, etc)
now for training, usually all girls like to only train lower body at first and i don’t blame them. start with 2 lower body days a week then if you want to start implementing upper body that’s a whole other thing and you can ask me about that when the time comes. you need to be tracking your lifts and making sure you are progressing by either raising the weight or increasing your reps every week. you should not be doing more than 12 reps, that means the weight is too light for you. you need to be reaching failure or close to failure for each set.
since you are just getting into the gym, try all the leg workouts you see at ur gym and pick out which 4 you like best and that will be what your lower body day will consist of every week. try not to be switching out workouts bc that just leads to inconsistent results. consistent training = consistent results!

 

[ripskeem]

alright so first off we need to fix the diet, start buying yourself whole foods and try to cut down eating out and processed foods.
track your protein and make sure to be eating 1g per pound of ur weight, but since you’re quite skinny you should probably eat a bit more protein.
since you said you’re bone skinny, you will have to gain some weight so try and eat more fats since they are calorically dense (olive oil, butter, nuts, etc added to your food or full fat milk, full fat yogurts, etc)
now for training, usually all girls like to only train lower body at first and i don’t blame them. start with 2 lower body days a week then if you want to start implementing upper body that’s a whole other thing and you can ask me about that when the time comes. you need to be tracking your lifts and making sure you are progressing by either raising the weight or increasing your reps every week. you should not be doing more than 12 reps, that means the weight is too light for you. you need to be reaching failure or close to failure for each set.
since you are just getting into the gym, try all the leg workouts you see at ur gym and pick out which 4 you like best and that will be what your lower body day will consist of every week. try not to be switching out workouts bc that just leads to inconsistent results. consistent training = consistent results!

thank you so much ily

 

[pompompurino]

thank you so much ily

of course remember that it takes lots of time so be patient and don’t give up

 

[Whitepill]

I thought you didn't eat carbs?

High GI is ideal for workouts, working out during ketosis is hell.
I just avoid working out often