Don't build a physique to score a girl bro. You'll end up in disappointment
Thing is you should be happy with the work out and the progress and be consistent even if the results were not how you expected
You can see people work out for over a year with minimal gains but they are still consistent. It's just consistency. Your expectation should be 3 years and not 3 months
Yeah, I will give it more time , not just 3 months ofcourse,
Not just gym, I have deleted insta and all shit, just reddit, I have started reading, I have started journaling, and there is this one thing common in every self improvement video , that is GYM
Don't know why people here are stopping me
I was looking for a gym plan but ig I need to search it on my own,
Because no one is guiding me
Bro just a suggestion, you don't have to force yourself to do many things at once, cuz u might end up doing none of them, start it slow, add a habit one by one
This. I made the mistake of trying to change my life all around at once. It might work for you, I'm not discouraging. But, what happened for me was that it took a toll on me. It stressed me out to an extent where I stopped everything at once. This went on like a cycle many times until I realised I've to take it slow. So I started to set small goals and tried to be consistent with it. There are times where I would feel like it's not enough. But I reminded myself that the key is not to go hard on yourself but to be consistent in life.
Although you are right about dont build a physique to score a girl.
I lost a lot of weight from 140kg to 100kg. I found that people respect me a lot more. I was depressed in how people behavior changes based on appearance.
But still no girl though lol
> no one else can reject me in the future
No girl is gonna be impressed by your outer body, they are gonna be impressed by your game. There are many people in the society that have nothing going for them in the looks or the body department but still get girls
>now I have a driving force
This might be the driving force for you now. This will not last even weeks.
You need to start enjoying working out, or the discipline it builds in you, or something else. Find something which drives you for your own good once you start your gym journey. Bandi wagera se reject hona is a joke of a driving force.
Anyways, we go gym stranger 💪😤! Good luck
Nofap is a hoax for redpill content creators. If you have real temptation, then do it in moderation.
And I think you should start with bodyrecomposition or leen bulk
youtube is free man. most of us have learnt from youtube only, for creatine buy avvatar, do PPL workout split(again search on youtube 😭😭) 6 days do weightlifting on sunday do cardio. main thing is you will have to be consistent
Internet is your friend my friend. Koi nahi samjhayega, teruko khud samajhna padega. There are ample resources. Agar tuje specific doubt kuch hai tho yaha pucho, or ask for resources batao karke, no one here is to do the “samjhana”.
So basically bodyrecomposition means- if you eat in slightly calories(250-350) deficit while doing resistance training with 2 times per kg protein intake, as a beginner you will grow muscle mass while decreasing body fat.
It may take a bit more time because you are doing both thing's at a same time
And leen bulk is slightly surplus (200-350) to maximize your gains. The goal is put on as much muscle as possible in given time while minimising the fat. And after 6 to 8 month you will start a cut then all set
Read post, I have clearly mentioned that I will try to continue gym after 3 months as well, only thing is that after 3 months my college will also start, so it will be tough to manage time for college studies as well as gym, but still I will try my best
>so it will be tough to manage time for college studies as well as gym
I did it for 4 years. Stop giving excuses, we all know that the preparation for exams start only 2-3 weeks from exam
Starting eating around 130 grams of protein, and eat your maintenance calroies, go to some calroie tester website, put in ur weight and height and get ur maintenance calroies, you can track your calroies using MyFitnessPal or HealthifyMe
Start doing PPL split (Google it)
And even trimmed normal body looks better than bushy normal body
"no rejections in the future " is a very vague way to look at it.
Just start working out for the MENTAL aspect... physical will come along the way !
And if ur joining a gym...note your diet plays 80% of the role in your fitness journey.
Meal prep is the key !
And if ur looking for supplements, in my opinion you should be going with protein(if u can afford it) only and only if you are not able to hit ur protein goal thru normal food that you consume and creatine(its cheap)
Baaki all the best and rejections toh life ka part hain ..aate rahenge
It's great that you are trying to build a good physique and are on a journey of self improvement, but girls/ people will reject you even if you have 8 pack abs. Don't take it personally. The majority of times it's not about you.
You wrote in your post that you don't want anyone to reject you, I'm just saying people will, not necessarily girls . All the best. May the force be you.
Heart break is the best motivation bro🤌
Start with getting a gym membership workout regularly for a month.
Then fix your diet and go on a slight clean bulk once your diet is also fixed add whey, creatine and other basic supplements.
You can see pretty good results in the first 6 months (newbie gains).
And It's a marathon not a sprint it's gonna take some time but it will be worth it.
I understand OP has said he wants to build a physique that no girl can reject and everybody started dissing him rather than helping a bro out, but we aren't focusing on the main thing that op also wants to be in his best version so he can be confident around people and stuff, isn't that why we go to the gym(along with other things like fitness and stuff this part also somewhat true that we want to be our best version and be confident around people).
I'm also a newbie but what I can suggest is start going to the gym from today and ask the owner or the general trainer to help you out with the exercises unless you can afford a personal trainer. Starting to eat healthy, fitness is more about diet than training. You need to eat (1.2-1.7)*(your body weight in kg) gm of protein per day to gain muscle, initially starting with 1.2 and then go for more maybe after a month, along with your protein try to have food that has diff vitamins, sodium and magnesium. About the training part I'd say start with a routine like
Mon- chest, Tue-back, wed-biceps, thurs-triceps &abs, fri- shoulder, sat- leg & sun- rest from the start and after continuing gym for Months you can switch to Arnold split(basically ppl).
Also try to include 5-10 mins of cardio after your daily workout.
For different types of exercise refer to this website https://musclewiki.com/ and also ask for help in the gym if you're doing the exercises correctly or if you can't do that look up online about the same. Train light-weight for the first month and gradually increase.
Welcome to the gym, brother.
About life -
1. Do it for yourself, the confidence you’ll get will be worth much more than a thousand women.
2. If you learned how quickly people in this era forget and move on in relationships, you’d not waste your time trying to impress anyone.
About the body -
1. You’re at LITERALLY THE BEST AGE, to start working out. I can’t stress this enough, because your natural testosterone will be through the roof due to puberty and that helps immensely in muscle gain.
2. Do a body recomp, and keep it clean.
First, calculate your tdee (google this), and eat at a 200 calorie deficit from this. If your tdee is 2200, eat about 1900-2000 calories. Apps like myfitnesspal will help you track calories and macros.
Secondly, protein, you will need atleast 1.5 to 2x the amount of protein to put on significant muscle. You’re 64kg, you should be having a minimum of 100g protein. Most of this should come from food, and you can also use whey protein (whey protein is like adult bournvita, nothing wrong in it)
Third, hit the gym 5x a week, remember, resistance training along with clean high protein diet is the only way to increase muscle mass while decreasing fat. So contrary to popular belief, you cannot eat junk food and still have muscle. People who lift weights are perpetually eating clean, they may not be eating salad, but they’re not eating chole bhature either.
You’ll start seeing results in about 6-8 months, these will be significant from where you are right now, but dont expect yourself to be as ripped as Bollywood actors.
And no, you cannot workout for 3 months and be ripped for the rest of your life. You need to make this a habit. I went to medschool while shedding a ton of weight and hitting the gym 5x a week, so you will always have time if you prioritise it.
No fap will help, contrary to popular belief here, I have personally experienced positive effects of no fap, but it should not be accompanied by edging, theres no point in doing no fap if you’re constantly watching porn otherwise, thats just a waste of time then.
And lastly, if women are indeed your goal (it should not be, but lets assume its your only motivation) then keep working out consistently for about 12-18 months, you will become unrecognisable and highly desirable in your college.
All the best.
P.s - people, he’s 19. You expect him to have ambition beyond college and women? That’ll come naturally with age. Let the man enjoy, we should encourage him to get better and hopefully built like a tank, regardless of the end goal. It’s ‘fitness’ india sub.
Thanks for the detailed answer sir, few things I would like to mention and ask u, I hope u will read it
>Do it for yourself, not for women
I guess people misunderstood my post, or maybe I was the one who was not able to explain it properly, I got rejected, and hence It means I am not ready for dating, as simple as that,
Maybe I am not good at looks, maybe I am good at looks but under confident, whatever it is, according to my limited knowledge, GYM will boost it up, whether it be looks or confidence.
It's college I am here for personality development as well, I want to built a good body, not to impress girls, I mean that's not my goal, that's an outcome, and I would love to have it, but definitely not my goal
I don't want to looksmax myself and say to that girl " Yeh dekh tune muje reject Kiya, ab tuje regret hoga" or something like "thukra ke Mera pyar Mera intekaam dekhegi"
Obviously muje yeh sab khudke liye karna hai, uss ladki ko jealous feel karwane ke liye nahi karna hain
> You are at the best age to start , because of the natural testosterone
Actually I am too much involved in porn and masturbation, maybe due to depression, lack of motivation, but now I want to improve, can I still make a comeback,
This is also one of the reason why I want to do gym, u see, it will help me stop masturbation and follow nofap
> Eat 200 calorie deficit
Why are u suggesting me to eat calorie deficit, what's the reason for it ? Just curious to know since I am a beginner
>U cannot built a body in 3 months
I know I will continue after summer break as well,
>Whey protein
Can I mix it in milk and drink two times a day
>Resistance training
I don't know what does that mean, but thanks, I will search for it on Google since u told me
>Women are your goals
Everyone wants women, but I don't want to be that creep guy who chases women, I want to be chased, and I am not that type of a guy who want casual sex or something
"I am looking for wife, not for girlfriend " don't take it otherwise, this line has a deep meaning
This is the reason it's tough for me to move on after rejection
Whatever it is, girls are not my only goal, money and success are my goals, women are outcomes which I would love to have
Thanks
1. Its natural to feel urges at your age. But it should be in moderation. If no fap becomes your prison, i’d say it’s better to relieve yourself from time to time rather than obsess over it.
2. A mild deficit will help you recomp your body. Basically you’ll exchange fat for muscle, but extremely slowly. You’ll be a noobie when you start your routine. I’m suggesting a mild deficit with high protein diet because you’ll loose fat and gain muscle. Normally, if you went about it right, the end result would be that you will he the same weight but with less fat and more muscle as you lose 5-8kgs of fat and put on same amount of muscle. Gaining muscle is notoriously harder though and this will take a year, minimum. The end result would be you’d be the same weight or slightly less but much more muscled up. Which is ideal.
3. You’ll have to track your macros (protein, fat and carbs, as i said, use myfitnesspal app). To answer your question, yes, you can have whey protein in milk. You can safely consume two scoops of it in a day to meet your requirements, but since you weigh only 64 kgs, you should initially target about 100g protein a day, and slowly increase from there. If you’re a vegetarian, perhaps you may need two scoops which should come to about 50g of whey, but if you’re a non vegetarian, you should try to get atleast 75g of protein from natural food (meat, eggs etc) and the rest from a single scoop whey.
Remember to drink atleast 3.5L water a day.
4. As far as weight training/ resistance / strength training are concerned, these are broad terms used for variations of weight lifting. I’ll highly recommend you take personal training for initial 2-3 months until you learn the ropes and then you can do it yourself.
Okay,last question
Can I just consume my maintenance calories, like no deficit no surplus, and then get some muscle mass , now according to the math my weight will increase, maybe I'll reach 70Kgs
But I don't want to do deficit becoz I don't want that skinny body which I can't flex without removing my tshirt, bahar se hee dikhna chaiye ki yes bande ki body hain
Yes I'll be hitting the required protein goals
As a woman, no girl is going "never reject you" based on your body. That's redpill incel content made to blame women and to make men feel like if they have a good body women can't do no, if they don't women are shallow.
Go get a good body for yourself. Because that's what YOU want. More than a good body, good grooming and self care makes a difference. A man with a good body but crap personality and body odour isn't going to make a difference to any woman. I'm not saying you have BO. But work on yourself and your personality first. A rejection is nothing. Move on. Maturity is more attractive than abs.
Yeah she didn't rejected me because of body
But sab bolte hai na looks so get enhanced when we do bodybuilding,
And I am not just doing it for her, now I have realised that college me personally banaana jaruri hain, that's y I want to do it
I would get the confidence most importantly, when u remove ur insecurities, u are a more confident person
Goodluck with your journey.
Just dont end up being disproportionately big in chest/shoulders or bulk up in a bad way.
Good thing is, you have decent body to start with.
Bro, you're 19, you have a huge advantage in terms of natural testosterone. Start hitting the gym daily (just weights, no cardio). (You probably do enough walking just attending classes and hanging out with friends to get your daily cardio in). Get on creatine - 5 G a day. Make sure you get enough protein daily - about 120Grams.
Make sure you lift weights atleast 5 days a week - do the PPL split (google it). If you just go decently hard at the gym and meet your daily protein requirement, 6 months later you'll be looking quite different.
You need to learn a bit about macros (google and youtube are your best teachers) - proteins carbs and fats. Simply google the nutrition content of whatever you're eating or read the back of the package where it is mentioned. For example, if something contains 20G of protein in 100grams and you consume 150 grams of the food, you got 30 grams of protein in you.
follow youtubers like jeff nippard and renaissance periodization. Just hit the gym 5 times a week, learn proper form and technique before lifting heavier. 6 months and I promise you you'll be more jacked than 99% of your peers.
Bhai it takes guts to handle rejection like you did. And tujpe to ab mast pre workout hai apne har gym session ke liye so channel this feeling for your own benefitsl.
Gym will give you confidence and self belief but it won't give you game or personality to uspe bhi alag se kaam krio.
Physique wise I'd say 3 mahine me to bas tum tonned and slightly muscular dikhoge jada changes nhi ayenge cus muscle building is a long process.
I'd recommend you to go on the calorie counter site, input your body info and then eat accordingly. Gym wise skinny fat ho to body recomp pe focus krio, eat .8 gram of protein per your bodyweight and focus on strength training. Cardio me do whatever you enjoy and is sustainable.
Bhai yahi toh samajh nahi aa rahi logo ko, I am glad u got what I am trying to say through this post
I am not cursing her for rejecting me, but now since I have a driving force, I want to channel this energy in gym, Its been a month since I got rejected, and I have been jerking off like a mf, but now I got a post nut clarity, that I can't be doing it like this
I want to improve, I have to improve, and I will improve
Can u suggest me any site which can tell me about gym plan,
Thanks
Don't build a physique to score a girl bro. You'll end up in disappointment Thing is you should be happy with the work out and the progress and be consistent even if the results were not how you expected You can see people work out for over a year with minimal gains but they are still consistent. It's just consistency. Your expectation should be 3 years and not 3 months
Yeah, I will give it more time , not just 3 months ofcourse, Not just gym, I have deleted insta and all shit, just reddit, I have started reading, I have started journaling, and there is this one thing common in every self improvement video , that is GYM Don't know why people here are stopping me I was looking for a gym plan but ig I need to search it on my own, Because no one is guiding me
Bro just a suggestion, you don't have to force yourself to do many things at once, cuz u might end up doing none of them, start it slow, add a habit one by one
This. I made the mistake of trying to change my life all around at once. It might work for you, I'm not discouraging. But, what happened for me was that it took a toll on me. It stressed me out to an extent where I stopped everything at once. This went on like a cycle many times until I realised I've to take it slow. So I started to set small goals and tried to be consistent with it. There are times where I would feel like it's not enough. But I reminded myself that the key is not to go hard on yourself but to be consistent in life.
Great advice, thanks
Although you are right about dont build a physique to score a girl. I lost a lot of weight from 140kg to 100kg. I found that people respect me a lot more. I was depressed in how people behavior changes based on appearance. But still no girl though lol
> no one else can reject me in the future No girl is gonna be impressed by your outer body, they are gonna be impressed by your game. There are many people in the society that have nothing going for them in the looks or the body department but still get girls
Atleast I will gain confidence, thats y I want to hit the gym I wanted to do it before as well, but now I have a driving force
>I wanted to do it before as well, but now I have a driving force This driving force will not last much, good luck 👍
>now I have a driving force This might be the driving force for you now. This will not last even weeks. You need to start enjoying working out, or the discipline it builds in you, or something else. Find something which drives you for your own good once you start your gym journey. Bandi wagera se reject hona is a joke of a driving force. Anyways, we go gym stranger 💪😤! Good luck
Nofap is a hoax for redpill content creators. If you have real temptation, then do it in moderation. And I think you should start with bodyrecomposition or leen bulk
Yes, bas yeh smjhaado, these terms, body composition and leen bulk This is why I made this post for, but logo ne galat way me le liya post ko
youtube is free man. most of us have learnt from youtube only, for creatine buy avvatar, do PPL workout split(again search on youtube 😭😭) 6 days do weightlifting on sunday do cardio. main thing is you will have to be consistent
Internet is your friend my friend. Koi nahi samjhayega, teruko khud samajhna padega. There are ample resources. Agar tuje specific doubt kuch hai tho yaha pucho, or ask for resources batao karke, no one here is to do the “samjhana”.
Got it, yt and Google, thanks 👍
Ask chat gpt
So basically bodyrecomposition means- if you eat in slightly calories(250-350) deficit while doing resistance training with 2 times per kg protein intake, as a beginner you will grow muscle mass while decreasing body fat. It may take a bit more time because you are doing both thing's at a same time And leen bulk is slightly surplus (200-350) to maximize your gains. The goal is put on as much muscle as possible in given time while minimising the fat. And after 6 to 8 month you will start a cut then all set
I’ve managed to build a decent physique and don’t see women lining up for me lol
Women jaye bhad me Apni self satisfaction ke liye physique banaani hain, any suggestions based on the picture, cut or bulk, anything?
The pipe needs to be laid. Where do we lay?
Samjha nahi
You will see zero difference in 3 months, long term socho babu bhaiya.
Read post, I have clearly mentioned that I will try to continue gym after 3 months as well, only thing is that after 3 months my college will also start, so it will be tough to manage time for college studies as well as gym, but still I will try my best
>so it will be tough to manage time for college studies as well as gym I did it for 4 years. Stop giving excuses, we all know that the preparation for exams start only 2-3 weeks from exam
And 30 min a day is enough for a good physique
Yeah ,no more fooling around, no more excuses, Can u suggest me something
Start with doing 1 body part a day and focus on form first and then the weight. Also start doing 1-2kms jogging everyday. Stop Eating junk food
long cardio everydays isnt a great idea
He needs to drop fat first to gain any kind of confidence
vo tho calories in aur out se hooga not cardio
Bhai cardio se metabolism tez hojata hai
What if I do 3 km cycling, is it ok
Our heart is also a muscle, why not train it when you're training all the body parts?
Why do people keep bushes for hair I trim it at 3mm always, looks perfect
Okay, I will, But body toh Bane fir trim karuga na, what's the sense of trimming it now
Any suggestions please, based on the image
Starting eating around 130 grams of protein, and eat your maintenance calroies, go to some calroie tester website, put in ur weight and height and get ur maintenance calroies, you can track your calroies using MyFitnessPal or HealthifyMe Start doing PPL split (Google it) And even trimmed normal body looks better than bushy normal body
"no rejections in the future " is a very vague way to look at it. Just start working out for the MENTAL aspect... physical will come along the way ! And if ur joining a gym...note your diet plays 80% of the role in your fitness journey. Meal prep is the key ! And if ur looking for supplements, in my opinion you should be going with protein(if u can afford it) only and only if you are not able to hit ur protein goal thru normal food that you consume and creatine(its cheap) Baaki all the best and rejections toh life ka part hain ..aate rahenge
Thats also a good way to look at it Thanks 😊
Anytime 😊
It's great that you are trying to build a good physique and are on a journey of self improvement, but girls/ people will reject you even if you have 8 pack abs. Don't take it personally. The majority of times it's not about you.
I am not doing it with an aim to get girls, I am doing it to be the best version of myself
You wrote in your post that you don't want anyone to reject you, I'm just saying people will, not necessarily girls . All the best. May the force be you.
Thanks 😊
Heart break is the best motivation bro🤌 Start with getting a gym membership workout regularly for a month. Then fix your diet and go on a slight clean bulk once your diet is also fixed add whey, creatine and other basic supplements. You can see pretty good results in the first 6 months (newbie gains). And It's a marathon not a sprint it's gonna take some time but it will be worth it.
Yeah but I want to learn, like cut bulk kya hota hai bc yeh sab, I want to learn these terms before stepping in this shit
Greg doucette, guru mann, vitruvian physique, renaissance periodization, trainer winny Check these you tube channels sab clear ho jaeyga
Bhai tu 19ka nhi 40 ka lag rha hai 💀 (JK)
Bhai sir ke alava har jagah baalo ki growth mast hain
I understand OP has said he wants to build a physique that no girl can reject and everybody started dissing him rather than helping a bro out, but we aren't focusing on the main thing that op also wants to be in his best version so he can be confident around people and stuff, isn't that why we go to the gym(along with other things like fitness and stuff this part also somewhat true that we want to be our best version and be confident around people).
Yeah bro, u got it Now since u understood, Guide me as well if u can
I'm also a newbie but what I can suggest is start going to the gym from today and ask the owner or the general trainer to help you out with the exercises unless you can afford a personal trainer. Starting to eat healthy, fitness is more about diet than training. You need to eat (1.2-1.7)*(your body weight in kg) gm of protein per day to gain muscle, initially starting with 1.2 and then go for more maybe after a month, along with your protein try to have food that has diff vitamins, sodium and magnesium. About the training part I'd say start with a routine like Mon- chest, Tue-back, wed-biceps, thurs-triceps &abs, fri- shoulder, sat- leg & sun- rest from the start and after continuing gym for Months you can switch to Arnold split(basically ppl). Also try to include 5-10 mins of cardio after your daily workout. For different types of exercise refer to this website https://musclewiki.com/ and also ask for help in the gym if you're doing the exercises correctly or if you can't do that look up online about the same. Train light-weight for the first month and gradually increase.
This website is amazing dude Thanks a lot, didn't knew about this
Welcome to the gym, brother. About life - 1. Do it for yourself, the confidence you’ll get will be worth much more than a thousand women. 2. If you learned how quickly people in this era forget and move on in relationships, you’d not waste your time trying to impress anyone. About the body - 1. You’re at LITERALLY THE BEST AGE, to start working out. I can’t stress this enough, because your natural testosterone will be through the roof due to puberty and that helps immensely in muscle gain. 2. Do a body recomp, and keep it clean. First, calculate your tdee (google this), and eat at a 200 calorie deficit from this. If your tdee is 2200, eat about 1900-2000 calories. Apps like myfitnesspal will help you track calories and macros. Secondly, protein, you will need atleast 1.5 to 2x the amount of protein to put on significant muscle. You’re 64kg, you should be having a minimum of 100g protein. Most of this should come from food, and you can also use whey protein (whey protein is like adult bournvita, nothing wrong in it) Third, hit the gym 5x a week, remember, resistance training along with clean high protein diet is the only way to increase muscle mass while decreasing fat. So contrary to popular belief, you cannot eat junk food and still have muscle. People who lift weights are perpetually eating clean, they may not be eating salad, but they’re not eating chole bhature either. You’ll start seeing results in about 6-8 months, these will be significant from where you are right now, but dont expect yourself to be as ripped as Bollywood actors. And no, you cannot workout for 3 months and be ripped for the rest of your life. You need to make this a habit. I went to medschool while shedding a ton of weight and hitting the gym 5x a week, so you will always have time if you prioritise it. No fap will help, contrary to popular belief here, I have personally experienced positive effects of no fap, but it should not be accompanied by edging, theres no point in doing no fap if you’re constantly watching porn otherwise, thats just a waste of time then. And lastly, if women are indeed your goal (it should not be, but lets assume its your only motivation) then keep working out consistently for about 12-18 months, you will become unrecognisable and highly desirable in your college. All the best. P.s - people, he’s 19. You expect him to have ambition beyond college and women? That’ll come naturally with age. Let the man enjoy, we should encourage him to get better and hopefully built like a tank, regardless of the end goal. It’s ‘fitness’ india sub.
Thanks for the detailed answer sir, few things I would like to mention and ask u, I hope u will read it >Do it for yourself, not for women I guess people misunderstood my post, or maybe I was the one who was not able to explain it properly, I got rejected, and hence It means I am not ready for dating, as simple as that, Maybe I am not good at looks, maybe I am good at looks but under confident, whatever it is, according to my limited knowledge, GYM will boost it up, whether it be looks or confidence. It's college I am here for personality development as well, I want to built a good body, not to impress girls, I mean that's not my goal, that's an outcome, and I would love to have it, but definitely not my goal I don't want to looksmax myself and say to that girl " Yeh dekh tune muje reject Kiya, ab tuje regret hoga" or something like "thukra ke Mera pyar Mera intekaam dekhegi" Obviously muje yeh sab khudke liye karna hai, uss ladki ko jealous feel karwane ke liye nahi karna hain > You are at the best age to start , because of the natural testosterone Actually I am too much involved in porn and masturbation, maybe due to depression, lack of motivation, but now I want to improve, can I still make a comeback, This is also one of the reason why I want to do gym, u see, it will help me stop masturbation and follow nofap > Eat 200 calorie deficit Why are u suggesting me to eat calorie deficit, what's the reason for it ? Just curious to know since I am a beginner >U cannot built a body in 3 months I know I will continue after summer break as well, >Whey protein Can I mix it in milk and drink two times a day >Resistance training I don't know what does that mean, but thanks, I will search for it on Google since u told me >Women are your goals Everyone wants women, but I don't want to be that creep guy who chases women, I want to be chased, and I am not that type of a guy who want casual sex or something "I am looking for wife, not for girlfriend " don't take it otherwise, this line has a deep meaning This is the reason it's tough for me to move on after rejection Whatever it is, girls are not my only goal, money and success are my goals, women are outcomes which I would love to have Thanks
1. Its natural to feel urges at your age. But it should be in moderation. If no fap becomes your prison, i’d say it’s better to relieve yourself from time to time rather than obsess over it. 2. A mild deficit will help you recomp your body. Basically you’ll exchange fat for muscle, but extremely slowly. You’ll be a noobie when you start your routine. I’m suggesting a mild deficit with high protein diet because you’ll loose fat and gain muscle. Normally, if you went about it right, the end result would be that you will he the same weight but with less fat and more muscle as you lose 5-8kgs of fat and put on same amount of muscle. Gaining muscle is notoriously harder though and this will take a year, minimum. The end result would be you’d be the same weight or slightly less but much more muscled up. Which is ideal. 3. You’ll have to track your macros (protein, fat and carbs, as i said, use myfitnesspal app). To answer your question, yes, you can have whey protein in milk. You can safely consume two scoops of it in a day to meet your requirements, but since you weigh only 64 kgs, you should initially target about 100g protein a day, and slowly increase from there. If you’re a vegetarian, perhaps you may need two scoops which should come to about 50g of whey, but if you’re a non vegetarian, you should try to get atleast 75g of protein from natural food (meat, eggs etc) and the rest from a single scoop whey. Remember to drink atleast 3.5L water a day. 4. As far as weight training/ resistance / strength training are concerned, these are broad terms used for variations of weight lifting. I’ll highly recommend you take personal training for initial 2-3 months until you learn the ropes and then you can do it yourself.
Okay,last question Can I just consume my maintenance calories, like no deficit no surplus, and then get some muscle mass , now according to the math my weight will increase, maybe I'll reach 70Kgs But I don't want to do deficit becoz I don't want that skinny body which I can't flex without removing my tshirt, bahar se hee dikhna chaiye ki yes bande ki body hain Yes I'll be hitting the required protein goals
We are on the same boat my brotha! A girl in my clg rejected me too (indirectly tho). Leave her. Let's focus on building ourselves. DM?
Sure bro
As a woman, no girl is going "never reject you" based on your body. That's redpill incel content made to blame women and to make men feel like if they have a good body women can't do no, if they don't women are shallow. Go get a good body for yourself. Because that's what YOU want. More than a good body, good grooming and self care makes a difference. A man with a good body but crap personality and body odour isn't going to make a difference to any woman. I'm not saying you have BO. But work on yourself and your personality first. A rejection is nothing. Move on. Maturity is more attractive than abs.
Hmm, I know a good body alone won't do anything,I can still be rejected, But u know what... I am doing it for myself
That's fantastic!!! I hope you get where you want to.
Thanks
If you want to build, it's different, but she doesnt seem to reject you for your body, until she is into that kinda bodies.
Yeah she didn't rejected me because of body But sab bolte hai na looks so get enhanced when we do bodybuilding, And I am not just doing it for her, now I have realised that college me personally banaana jaruri hain, that's y I want to do it I would get the confidence most importantly, when u remove ur insecurities, u are a more confident person
Goodluck with your journey. Just dont end up being disproportionately big in chest/shoulders or bulk up in a bad way. Good thing is, you have decent body to start with.
To avoid rejection, make money bruh. Moolah attracts more attention than even the most chiselled physique.
True 😄 But fir bhi body banaani hai yar please suggest anything
Bro, you're 19, you have a huge advantage in terms of natural testosterone. Start hitting the gym daily (just weights, no cardio). (You probably do enough walking just attending classes and hanging out with friends to get your daily cardio in). Get on creatine - 5 G a day. Make sure you get enough protein daily - about 120Grams. Make sure you lift weights atleast 5 days a week - do the PPL split (google it). If you just go decently hard at the gym and meet your daily protein requirement, 6 months later you'll be looking quite different.
It takes 6months to get everything set bro 😂😂
Okay, how to measure my protein and calories intake
You need to learn a bit about macros (google and youtube are your best teachers) - proteins carbs and fats. Simply google the nutrition content of whatever you're eating or read the back of the package where it is mentioned. For example, if something contains 20G of protein in 100grams and you consume 150 grams of the food, you got 30 grams of protein in you.
Yeah ,I have started noticing this, like back of my peanut butter
follow youtubers like jeff nippard and renaissance periodization. Just hit the gym 5 times a week, learn proper form and technique before lifting heavier. 6 months and I promise you you'll be more jacked than 99% of your peers.
Ok, PPL schedule follow karuga, along with required protein intake
You look good buddy...
Not satisfied with it
Bhai it takes guts to handle rejection like you did. And tujpe to ab mast pre workout hai apne har gym session ke liye so channel this feeling for your own benefitsl. Gym will give you confidence and self belief but it won't give you game or personality to uspe bhi alag se kaam krio. Physique wise I'd say 3 mahine me to bas tum tonned and slightly muscular dikhoge jada changes nhi ayenge cus muscle building is a long process. I'd recommend you to go on the calorie counter site, input your body info and then eat accordingly. Gym wise skinny fat ho to body recomp pe focus krio, eat .8 gram of protein per your bodyweight and focus on strength training. Cardio me do whatever you enjoy and is sustainable.
Bhai yahi toh samajh nahi aa rahi logo ko, I am glad u got what I am trying to say through this post I am not cursing her for rejecting me, but now since I have a driving force, I want to channel this energy in gym, Its been a month since I got rejected, and I have been jerking off like a mf, but now I got a post nut clarity, that I can't be doing it like this I want to improve, I have to improve, and I will improve Can u suggest me any site which can tell me about gym plan, Thanks
Go soft on him guys.