29 going on 30. Where to start

[jack tors]

i feel like you don't actually want the answers. you just keep saying "what do I do" like a kid that doesn't want to do his homework and keeps saying "i dont know how". you said yourself you had a personal trainer teaching you the basics. do that! the basics are good. you seem to be looking for some special secret, some special diet plan. hard work, hard training, eating clean, cardio and consistency. thats what does it.

I was trying to say that in a polite way... little lazy or clueless which is common on other boards, its fine were here to help but you got to do your part too.

[Bouncer]

thanks for yalls answers so far but i guess my next question is what exercises do i actually do there are so many of them dips and pull ups and push ups and curls and this and that. I mean great i do reps to failure but what do i actually do

i feel like you don't actually want the answers. you just keep saying "what do I do" like a kid that doesn't want to do his homework and keeps saying "i dont know how". you said yourself you had a personal trainer teaching you the basics. do that! the basics are good. you seem to be looking for some special secret, some special diet plan. hard work, hard training, eating clean, cardio and consistency. thats what does it. i talk about cardio and you tell me you walk to school. come on bro. get that eye of the tiger attitude and go kill it in the gym. enough of this "but but but" shit. go do it.

[jack tors]

thanks for yalls answers so far but i guess my next question is what exercises do i actually do there are so many of them dips and pull ups and push ups and curls and this and that. I mean great i do reps to failure but what do i actually do

do some research watch videos... then come back with questions.

[jack tors]

Depends on goals but in general 4-5 days per week, 45 minutes per session or less with weights. Intense but controlled. Don't worry about methods and details. Stimulate the muscle and then feed it good food. Very simple if done properly.

you'll save yourself years of wasted time if you follow this advise...

[29learning]

thanks for yalls answers so far but i guess my next question is what exercises do i actually do there are so many of them dips and pull ups and push ups and curls and this and that. I mean great i do reps to failure but what do i actually do

[Bouncer]

As I said, training hard and heavy with weight you can control. Eat 4-5 meals per day with 30-40 grams protein per meal. Bit of cardio after training. That's it. Don't make things complicated and get caught up with which training style or type of diet etc..

[29learning]

yes obviously thats why im asking here. In Ecuador i did half the work and was actually losing weight in an uncontrollable fashion. It just means i need to work harder in this country but idk how much more.

[Bouncer]

but you still have love handles and a belly. something your doing isn't working brother. if you want to look above average you have to train, diet, and work harder then the average person.

[29learning]

well i do walk around 90 minutes a day often times as i walk to school and back and thats a 45 minute walk or so. Thats at least 4 times a week.

[Bouncer]

Cereal? Yea that's not gonna cut it unless you want the body of a little boy. Men who look like they lift don't eat cereal for dinner bro. No offense.

Up your cals, double or triple your protein. Chicken, eggs, lean beef. Carbs like oats, rice, fruit. Healthy fats like avacado, PB... That plus cardio will have you putting on muscle and burning fat especially since your body will be in such a shock state from the new way of eating and training. Don't make the mistake of not doing cardio just cause your lean. Low intensity cardio 5 days a week will help in every single way. 20-30 minutes on treadmill fast walking pace, slight incline. If you start to look too skinny it's because your not eating enough.

[29learning]

well i try eat healthy. usually eggs for break, a lunch of some kind of meat usually chicken rice and vegetables. dinner of cereal some cheese yogurt.

[Bouncer]

Give us a general idea if your daily diet.

[29learning]

5'9 155 generally slim with some small love handles and a small front belly. I do have big thighs mixture of fat and muscle i think. I think of fitness level i think im ok ive been doing the original power 90 for 3 week now and i can keep up for the most part. I have managed to get to barely 40 push ups lately. I havent ever really lifted more then 10 lbs in curls or anything. Ive just tried to up the resistance bands to 15lbs. So im not really that strong but im ok condition i think

[Scrumhalf]

What is your current fitness level and stats (height weight, rough physical shape - thin vs. overweight, etc)? Knowing that will help us give you advice.

[dna9488]

Welcome to SM. I personally wouldn't touch the AAS right away. Take time to lift and to use your natural hormones to put on size.

Have a top notch diet high in protein, carbs, but low in fat. Train hard, focus on squeezing the muscle, and have good form