Hello /fit/izens, I was told to come here from R9K. Something within me snapped and here I am. I went for a run out today and signed up to the local gym. I read the sticky but am lost, and bought a copy of Mark Rippetoes "Starting Strength" book. I have no idea what to do apart from eat a caloric excess and perform the exercises in the book.
I would like to get my life back, cliff notes
>neet for 5 years
>unemployed no education
There's a ton of information there and it's hard for me to take in/confusing the fuck outta me, what do?
a) you're not an evolutionary failure.
b) you're taking control of your destiny.
c) if you can afford it, train jiu-jitsu too because knowing you can choke motherfuckers out is a confidence booster.
d) youtube rsdtyler and watch 2 of his videos a day.
e) nobody cares about you at the gym except you. Don't worry about looking n00b.
get an entry level as fuck job or try to, dishwasher or something.
You have an education, just no formal. Learn how to market what you have learned and be able to give clear examples. IF you have done fuck all with your 5 years of unemployment, well. Fuck
Don't be afraid of lifting really little, even just the bar for the first couple of weeks.
Take it slow and make sure you have good form. Hell, take the time to just practice one lift every day for the next couple of weeks if you think it's too much to take in right away.
Cut out stuff you know is unhealthy-soda and a portion of the sweets and sugar heavy stuff you ingest
buy all the chicken breast you can afford
have fun and enjoy your new life
brah for right now just get into the gym and start lifting. anything will work just hit every part of you body ss will work just throw in some curls. as you go to the gym more and browse fit you will learn more and more.
right now its not about information its about time in the gym.
you read the book and now know the two things you need to succeed as a beginner. Eat big, do the big 5 exercises (squat, bench, dead, overhead press, pullups/powercleans), youtube form vids, go 3 times a week as said in starting strength for 3 months, if getting fat too fast eat less calories.
Stop eating shit, buy some protein rich foods, join an employment agency (I've literaly worked along side retarded people and cripples) Use youtube videos for form on certain exercises but I wouldn't hate on somebody using machines just to get a baseline of strength. You'll probably need to work a lot on mobility from sitting so much from your former neet lifestyle, squatting will probably won't even be possible. But stay positive because a lot of /fit/izens started out looking like shit and are on the road to 'making it'
>IF you have done fuck all with your 5 years of unemployment, well. Fuck
I have done nothing for 5 years, majority of those have been sick.
Today I went to the gym but was too intimidated to use the free weights and just stuck on the machines
The "powerclean" looks dangerous,should I try that later on?
I have cut out video games, tv, movies, porn, junk food so far.
Thank you for the comments, I will focus on calculating a caloric excess and aiming to do the "big 5".
Listen to this anon, he knows what's up. You will be tempted to try and start your journey to self-improvement in the perfect way - perfect diet, perfect workout routine, perfect lifting form, etc. - and when you realize how much information is require to get everything right, you will be tempted to give up. Don't do that. Right now, all that matters is that you reinforce your commitment to self-improvement every single day. Every day that you go to the gym and eat healthier is a day that you get closer to making it, even if your form is shitty and your idea of eating healthy is just cutting out soda and eating some vegetables. Over time you will hammer out the details. The only thing you can truly do wrong right now is giving up.
power cleans aren't necessary. build up your confidence with other things first if you need to.
Glad you went to the gym but work through the intimidation. we all start somewhere. You have every right to use the weights
He said knowing you can "choke motherfuckers" boosts confidence he never said he actually wants to. Wouldn't you feel confident knowing you could handle yourself in a fight?
Much more in-depth than the stick. It's all very solid advice. I suggest you read all this (all of it) and then jump in head first. You'll figure it out pretty quick. It's not rocket science after all.
Thank you for the help guys
I wish I made a sincere post like this years ago, but I was content wallowing in self-pity. You guys are a great help, for now I will focus on simply eating more and doing the 5 basic lifts.
I have a lot of free time now since I've cut out the shit that usually took up my time, what else would you suggest I do? The BJJ is a nice suggestion and I am looking into it, however I am simply not physically fit enough to make use of it without pissing away money.
I was a NEET for longer than that, overcame my depression anxiety and obesity.
Stick to a starting program don't try to change it up.
Don't stress to hard about your diet to much noobgains will get you a long way before you need to 'bulk'.
Don't worry about lifting light, when i started i was deadlifting just the bar.
Best advice possible is FAKE IT TIL YOU MAKE IT BABY, when I had my first interview and walked up to the guy with my head held high and shook his hand it was the hardest thing i have ever had to do but you just gotta ignore the fear and pretend you are confident and it'll start to rub off.
It gets easier brah we all gonna make it.
Now you're adding context that wasn't there. He didn't say anything about handling himself in a fight, literally all he said was "knowing you can choke motherfuckers out is a confidence booster." Sure, maybe he meant to imply that he would only choke someone out if he had too, but to me it sounds a lot more like he just likes the idea of being able to fuck people up.
>he just likes the idea of being able to fuck people up
Now who's adding context?
Anyway guess we just see it differently, I didn't assume any malicious intent by his wording since his other points are positive and sounds like he's trying to help op
Hi, I watched a RSD video and it was incredibly informative. Do you have any other channel suggestions?
I had severe depression for about 5 years plus other genetic illnesses that have finally receded.
Lift, cardio, eat well, read (search SIG general in the catalog), stretch, use confidence gains to practice social skills in the real world, sleep and repeat.
Oh, I forgot the most important thing: NEVER READ R9K AGAIN.
I do read a lot, but it is mostly fiction at this point, with some philosophy thrown in
>Oh, I forgot the most important thing: NEVER READ R9K AGAIN.
I won't, this thread has made me feel better about what I am doing more than any >tfw thread
I know that feel, had the same problem when I started. The best thing to do is to read it again and again until you understand it.
After that you can look at some form videos on youtube.
Then you just have to get into the gym and try everything out, you may still have no idea what you're doing and you will look like a complete idiot when you're figuring it out. But everyone has to start somewhere
Yes, the cardio kills gains thing is a joke to fuck with new people. For skeletons it means you need to eat more food to counteract the calories being burned, that's all. It's hard doing cardio on days where you lift though, so try doing it on rest days.
Also, ignore the anti-SS group. They seem to think hypertrophy routines work for non-steroid users. They are mistaken or experienced lifters who have forgotten how to train as a beginner, either way, they should not be posting.
What he means that you Starting Strength is a program which is focused on getting as strong as possible and isn't that focused on aesthetics.
The advantage of it is that it's quite a simple program so you can easily remember and progress on it, later on you can add more aesthetic oriented accessories.
Also, when doing cardio the only muscle you're training is your heart. Cardio is healthy and I advise you to do it, but it doesn't give you muscle.
Take serious advice only from the sticky and people who actually lift. Use the rest of /fit/ for entertainment purposes only.
That is fine. I want to feel strong and be a man, not a man who is trapped in a "womans" body. It is important for me to build self-confidence, I am not working out for anyone but myself. At this point I have zero of anything to my life as an adult, so chasing women isn't really a concern at this point with no education or job, I want to build myself to the point where I can push myself out of a comfort zone continually.
Hey, random question from a different newbie: I was injured really badly in high school and I was under doctor's orders to do basically no exercise until I was in my mid-20s, I was too focused on grad school and business after that to think too much about getting in shape, and now I'm 32, I sit on my ass all day at the office, and I'm thinking I'd better get it together before I'm too old to change my habits.
Is there anything extra I should be concerned about if I'm a little bit older? Or should I just dive right in and follow the sticky? Literally never been in a gym in my life.
Appreciate you finishing my fight like that, anon. Never forget
>we r legun
Your life ain't over, Dad. Just get your old injury checked out. See an sports doc and ask about your options. They'll actually know what kind of exercises you can and can't do. Regular GP's just don't know, they hardly ever exercise and they aren't qualified to make routines/advise about weightlifting like the sports docs.
There is litterally a post in the sticky that gives you the most simple workout plan to do three days a week. Write them down in a pocket book, and bring it with you until you remember what you're doing. That's it.
Read the book for more information as you go.
Oh I've long since healed 100%. I almost lost the use of my left arm completely and it was in a brace for years but it's perfectly fine now. I would have started exercising when I got my clean bill of health but I was working three jobs and doing a master's degree at the time. It's somehow never been convenient until now.
Sounds good, thanks.
Hey man. Just stick with your diet + routine until you reach intermediate lifts. People will tell you SS is a troll routine but its a good beginner routine. You can do ICF if you want accessory lifts but for now you should focus on getting the form down for the main lifts.
All you really have to do is stick to your diet/routine and constantly have goals.
Do that, and you're gonna make it. You have a little bit of Zyzz in you. We all do. It's our job to channel that Zyzz.
I'm 35. Started lifting from sedentary skellington mode a year ago. /fit/ sticky was my introduction to all this.
Do an ss/sl routine like the sticky suggests, but add weight a little slower than recommended.
After 3 or 4 months and a couple stalls, hop on 5/3/1 BBB. It's perfect for old people.
Good luck, fellow old person.
I'm in the best shape of my life now.
>tfw OHPing wife
You're gonna make it, too.
If you are sure your body is OK, just read the sticky and jump in.
Don't let a bunch of teenagers fool you into thinking you're old at 32. This is your prime, use it!
Nice, dude. I don't even have any great fitness goals or anything, just 'don't turn into someone you'd see in a fat-shaming thread.' I just built a stone retaining wall for my folks over the weekend and it hit me that I'm not exactly in shape.
former robot here, OP there are many government sponsored programs that have vocational training.
they offer certificates and cost little to no money.
you can get a good job like join the plumber's union or carpentry,welder etc....these jobs make really good money anon.
google and see if you can sign up for a program like that.money really helped me during recovery.
also get "how to win friends and influence people" and "48 laws of power" they come in handy when you need to manipulate normal fags.
>stop browsing arcanine
Seriously anon. Never go back. You're in a good space here, just eat your calories, get your protein, and lift. The rest will work itself out.
i had social anxiety so my measures were extreme.
>realized people dont watch me 24/7
>realized failure isnt a bad thing
>if i make a mistake im the first to laugh at myself
(this one stops normies before they can ridicule)
i started by cutting off my brother ,he was my sponsor (buy food,bring food ,pay bills etc ),i told him to give me the money and let me go shopping myself.
you wont recover till you cut your sponsor.
go shopping at the same shop ,twice a day,3 hours apart (this is for social anxiety)
go to the gym, but be quiet.lift for a month without talking to anybody.when you become a regular start identifying other regulars and say "hi".just hi.
after a while start getting to know the gym bros by asking small stuff "name,hometown, job ".tell them you are new to town even if you arent.
find a steady income, from a vocational job or any job.i know that it can be stressful,so use the money to buy stuff or hobbies (NOT Magictheobese)
i could write a book kek
>I have cut out video games, tv, movies, porn, junk food so far
woah there lil buddy, don't go full retard just yet.
You're making positive changes and that's fantastic, but you gotta EASE into it. If you go full retard and cut out EVERYTHING and try to lift EVERYTHING chances are you'll burn out real quick.
Just cut the soda and burgers for now. The journey of a 100000000 miles starts from not sprinting full speed.
Get a goal. Do you want to become xbox hueg or ottermode?
If you don't know what the fuck you're doing, something is always better than nothing. Although getting a schedule and sticking to it will be the best for results.
Learn to squat, deadlift and bench press, these are a good foundation. Add other exercises (like curls or tricep extensions) if you want to work out particular muscles.
Don't be afraid to fail. Most people at the gym fail every now and then. If you don't fail you won't know what limits you break next week.
And most of all, remember your goal and don't give up.
We're all gonna make it brah.
>woah there lil buddy, don't go full retard just yet.
You don't understand man, none of these things give me interest anymore after binging out on them for 5 years. I have simply lost the interest, if I had interest I doubt I could have quit them
You are right, it is frustrating not being able to "do" anything apart from the 2 hours I spend at the gym lifting.
heh don't be so dramatic.
Working out can be dull and frustrating at times too.
You gotta be serious and disciplined about it but you're not becoming some swole hermit crab, you'll still need to do smth on off days except for /SIG/ and /fit/.
Don't burn yourself out and stick to it.
>You gotta be serious and disciplined about it but you're not becoming some swole hermit crab, you'll still need to do smth on off days except for /SIG/ and /fit/.
Jokes aside, cut that shit out anon. I used to go there while I was really depressed and that board did nothing but make me more depressed. The people there are vile and because many people share the same problems and insecurities, they know how to get under your skin and make you feel bad about them. There is no brotherhood there. If a robot has the opportunity to make you feel worse, he'll take it, because he has nothing else going on for him.
If you're going to miss feels (not like /r9k/ even has those anymore, only bitterness), /fit/ has plenty of those. The only difference is that we're not consumed by our feels and we find ways to redirect them into healthy pursuits. Stay here and become a /fit/izen and never look back on /r9k/.
i was 22 , also it is never too late,robots become very successful once they learn the ropes
interviews are formalities,contacts will find you a job,unfortunately that isnt an option for many people (like me and you).
what i do,is i stalk the company for a while,i read their websites,brochures and see what they are doing,then i brainstorm how they can improve their company.
at the interview i answer their question ,and then come up with a way to "sell" myself.
e.g: "mr.anon how do you foresee the market?"
-"the trend is towards organic foods , however since we specialize in mayonaise i suggest that we start using organic ingredients
but that would be expensive as we would need a new production line so i suggest an "organic" label but with the same ingredients as the generic line,bcuz FDA doesnt care anyway.
aggressive marketing after cooking shows with focus on organic ingredients and health"
when they ask you for "info on x" ,give a fact about X,then explain how you would take advantage of that (never ever say how you will fix X)
/fit/, you've made me love you all over again.
OP, I got into lifting a year ago at 37 thanks to /fit/ and love it (I do StrongLifts 5x5 not Starting Strength, mainly to avoid cleans - sticky says they're both good). It's pretty obvious who the trolls are in the thread - filter them out. With the right attitude you're going to make it - and once you do, don't forget to help out other robots who want to be men.
/r9k/ is just where NEETs who haven't yet committed to making it reside
and it's also full of angry tumblr feminists who want to feel like they're sticking it to the man, so it's doubly cancerous these days.
Yer. Cuz a 350pg book written by a renowned strength coach doesn't have anything to offer you can't find on a shit tier infographic made by a bunch of autists from an Indonesian donkey fuck image board.
>Stay here and become a /fit/izen and never look back on /r9k/.
I second this
Seriously op, never go back to /r9k/.. it brings you down.. this place on the other hand brings you up (our methods might be fucked up but we will all make it together)
Oh, and dont make the mistake that so many /fit/izens before you made: getting swole will NOT get you a gf... if that's the true reason why you came to /fit/ then gtfo right now. There's nothing for you here.
I'll slightly disagree - getting in shape *does* help with getting girls, it (usually) helps your appearance and your confidence. But it's far from a complete answer - for much broader excellent gf advice read 'Models' by Mark Manson. Shit'll change your life.
Wow, this board moves slowly, I thought my thread would be deleted by now.
One more question for you guys, SS recommends only lifting 3 days a week... but I have a shitton of time, isn't it better if I go to the gym 5 days a week instead?
all you need to know, its called push/pull/legs:
monday: rows, curls, facepulls, deadlifts
wednesday: bench, incline flys, tripcep extensions, ohp
fri: swuats, leg extensions, cable crunches, calf raises
all 10x3 except dl
The most important things for a person to do starting out are to SEE A DOCTOR AND RESOLVE ANY OUTSTANDING HEALTH ISSUES and to ABSORB FITNESS INFORMATION OBSESSIVELY
Asking for advice is worthless if you don't know how to sift through the bullshit, which a big chunk of this thread is. I've gotten some amazing advice and I've been pointed towards resources that were very helpful on 4chan over the years, but only because I've developed my filter and I'm skeptical.
The main difference is SS is written for coaches and SL for a guy going it alone.
>SS is 3x5 work sets with 2x5 warmups
>SL is 5x5 across
>SL begins with the bar so you can groove the lift on your own
>SS assumes a coach and allows for higher initial weight. Add ten pounds each set until lift slows, that is your starting weight.
>SS includes power clean instead of rows
>SL has rows instead of power clean as it's a safer lift for the self coached
>SS allows for additional assistance lifts as strength and skill increase
>SL says run the program out for simplicity before moving on to an intermediate program
And that's about it. I started with SL but used SS as a reference.
Just one word of advice, make sure you use good form on your compound lifts. REALLY make sure your form is good. Record a vid of you squatting, deadlifting, and benching and post it here or reddit.
I realized too late that I was using bad form and got a slight herniated disc in my lower back. Also fucked up my shoulders from benching poorly. I thought I was invincible.
I couldn't go to the gym without pain for around a year, had to get a few shots in my back and physical therapy
A year later however, I'm back but have to start all over again.
Best of luck man.
Didn't see a routine thread. Post your own or talk shit about others.
T bar row 4x8
Floor press - 3x5
Cable rows 4x8
Pull ups- max + extra sets with weight
Side lateral raises 4x12
Tricep rope pulldown 3x12
Incline bicep curl 4x10-12
Rear delt raise 3x8
Squats 5x5 + sum extra
Hamstring curl 4x8
Incline dumbbell press 4x8
Bent over row 5x5
Cable rows one arm 4x10
Bench press 4x8
French press 4x10
Close grip bench 5x6
Preacher curls 4x12
Deadlifts: work up to 3x3
Leg press: 4x12
here's SS beginner for example.
1x5 Deadlift / 5x3 Power Cleans (Alternating)
3x5 Bench Press
3x10 or 5x10 Back Extensions (unweighted if progressing to GHR, weighted if not)
Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps
its goes like this.
where x is rest days
also most of those are like a minute per set.
really as a beginner you can be at the gym for less than an hour, easy.
this was a good thread, nice job /fit/ you have exceeded my expectations
Okay, today was the toughest day for me. Feeling sore as hell but according to the rotation I was supposed to stay at home, and so I did. There's nothing worse than wanting to DO something but being told you shouldn't asdasfasfa
Thank you for all the help ITT. I have just been eating food the whole day and sitting in front of the PC
Fuck, how could I live like this for 5 years.
oi r9kaliens, just remember that a huge proportion of setting out and succeeding with any of this is your mindset. If you truly want change to occur you have to rebel against what your body tells you and tell it instead. Knowing what to do is all well and good but actually going through it day by day and piece by piece is what will really get you to where you desire to be.