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help /fit/izen 04/26/2021 (Mon) 02:00:56 Id:15e69f No. 63
greetings and salutations, /fit/izens i'm thin as fuck 55kg (120 lbs) and i'm manlet 177cm (5'8). i have a few dumbbells at home. how do i start building muscle and getting fit? i'm so fucking weak and i just can't stand it. my hands are very thin and it's starting to make me look like a fag. i need to know that if push goes to shove i'll be able to defend myself. seriously help. i think i need: >exercise plan >diet plan (im neet so no 20 euro salads) >people to watch/read >whatever else i don't know THANK YOU ANONS
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(177.25 KB 472x249 arm.PNG)
You need to eat way more, without nutrients you wont gain. If you lack appetite, start exercising anyway, appetite will come soon. Consider drinking kefir, if its cheap in your country, its like drinking milk, but better. Don't focus on theory too much, know-how will come with time. Don't pay too much attention to progress. Get pic related and use it while browsing internet or whenever, grip strength will help you with many things in life. Something got you angry? Good, don't waste that frustration, exercise it away.
>>63 Find exercises to build the muscles/movements you want and then find a progression for them. If you're too weak to do those, there's some starter bodyweight exercises you could do to work up to it. The key is to get a routine and just stick to it without question. No exceptions. Once you skip a day you risk never getting back into it. Start the routine and then forget about anything else. Progress will come in time. Even with a bad diet you will see gains for a bit. Worry about diet once you plateau.
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>>68 i have one of those. it's been in my hand for a few hours now. i found a stress ball too. i'm doing pushups, sit ups etc and a few dumbbell exercises today. i kept at it until i got hungry. surprising thing is my body doesn't hurt. guess i'll have to do even more. >kefir it's not that expensive here. i'll get my hands on it too. thanks >>69 >the key is to get a routine and just stick to it I CAN DO IT AND I WILL. THANK YOU /FIT/BRO
>>70 Stay hydrated.
>>73 all that horse sperm is so refreshing anon.
>>75 Save some money and swallow your own.


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