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@maggiehanley Just start with either SL5x5 or Greyskull, just give it a try you'll make progress no matter what. I switched to 448 after 2 months. If you have the time and have no trouble with recovery you could do squats, deadlift and barbell row each workout (can you do both heavy deadlift and...

@maggiehanley You don't have to follow any advice, you can go to the gym each day of the week with a push pull legs split if you want. You'll build muscle anyway as a beginner if you apply progressive overload. Just don't make the same mistake as I did and think more long-term. After a year of...

@maggiehanley As for macros you should calculate your TDEE based on your weight, height, goal and activity level. Your protein intake (1g/pound) is fine and fat should be 10-20% of total daily calories, don't be afraid of carbs. My mealplan as a simple example. As a beginner it's better to...

@dawn16 You can squat, deadlift and barbell row each workout if you want. Ivysaur has just put his knowledge into a 'better' program in terms of volume and therefore building more muscle for in less time. Strength training takes time because of the high resting periods which is why he limited...

@dawn16 He just read about DUP (Daily Undulating Periodization) and used Preplin's Table to make the program. Everyone can make a good program if they have this knowledge. Mike Zourdos is an expert on DUP so read his findings first please. Layne Norton talks highly of Mike Zourdos and has a...

@dawn16 The beginner programs for strength are great for getting people started with a simplified program which focuses on the main lifts (bench press, overhead press, deadlift, squat, barbell row) but they lack volume and frequency. You'll get results over the course of a year but the trouble...

@porfin I lowered my body fat percentage first to below 8%. I ate at a deficit but still built muscle because I was a beginner at the gym. So my body fat percentage went down but the scale went up because I gained muscle as a beginner. It's up to you if you feel confident enough in your body and...

@thedalo You have to calculate TDEE and you have to eat enough to fuel your workout. I play football, go running and ride my bike off season, I walk a lot and I go to the gym so I have to eat 3600kcal or more. It's about calories so eat a bit less(300 to 500kcal) than your body needs and you'll...

@andi777777 Yes I wanted to lower my body fat percentage in the mean time gaining weight due to building muscle by going to the gym.

4 years ago I went to a dietician to lose weight and become stronger and build muscle. I was playing football and went to the gym 4 times a week. I really wanted to become the best I have ever been. So a diet was essential. He made me a meal plan as an omnivore. I was 72kg and 1m78m. I had to...

@fallenangelxxunbreakable I live in Belgium, it's a brand of a store. Nothing special.

@aandrews Nope. I wachted Cowspiracy, Forks over Knives, Dominion, 101 reasons to go vegan and Gary Yourofsky's speech. After that I didn't touch meat ever again. Never craved it because vegan dishes are so much more flavourful. I go to restaurants often with my girlfriend and damn that's...

@fallenangelxxunbreakable I get 246% of the daily recommended amount of B3 from whole wheat bread and whole wheat pasta. I get 95% of Vitamin E DRA from whole wheat bread, broccoli and carrots, chickpeas and whole wheat pasta, I get 504% of DRA of selenium from whole wheat pasta, oats, whole...

I've been doing this from Athlean X Best Home Ab Workout. Been doing it for years. Both for beginners and advanced. I did it for 3 days a week. Covers every ab region. Have fun!

@emmalynx I just get protein from a variety of sources, in cronometer it breaks down every amino acid but I don't really care. I eat 170g of protein a day but only need 100 but it's from whole foods. I'd say brown rice, broccoli and legumes are your best bet. I used to have a protein shake 60%...

@shamila Eat a whole foods plant based diet so eat oats, brown rice, potatoes, lentils, kidney beans, chickpeas! I eat a high carb low fat diet with 3600kcal and 170g of protein. I lowered my body fat percentage from 12% to below 8%. Here's a typical day of eating for me while bulking with 170g...

@baratom Great thanks for the advice!

@milkywaymercy I've been running for 3 weeks 3 times a week. Thanks I'll check it out. I'm doing strength training on the days I don't run I'm also on a vegan sportsman diet which I made a few years ago.

I run 3 times a week I started at 7.5km/h for 40 mins then 50 mins then 1h. I then ran at 8km/h for 40 mins then 50 mins and so on. I'm trying to get my endurance back from 5 years ago. I play football and ran 12km in 1h, 3 times a week during the off season. What's the best way to achieve 12...