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@ladel https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/ ???

@sonaz You two should just go to the gym instead, the gains will be a lot quicker.

@simplyjonah It has been several days since they did crossfit, so yes my first comment does in fact take that in mind. My link completely agrees with my original comment as well.

@simplyjonah Sounds like fear mongering to me. They did some CrossFit. Doing a few sets of deadlift 2 days or more later isn't gonna injure them

@ladel OP wasn't asking about amino acids. But I recommended quinoa anyways, which contains all the essential amino acids. So maybe I do know not all protein sources are the same 😲. This is a sub for beginners. They don't care about amino acids, they just want easy solutions to their problems...

@simplyjonah https://thefitness.wiki/faq/should-i-workout-again-if-im-still-sore/ Repeated-bout effect isn't a thing?

@wannia Eat and lift

@mphsmom Get Boostcamp, there are tons of great program on there for free. The programs are also quite popular so you can find plenty of videos about them. I would recommend the beginner program from the wiki

@mphsmom Hello fellow skinny guy that started going to the gym in his early 20s. Your firsts days will probably be spent just exploring the place and trying out some of the equipment. The social rules are mostly the same at every gym. The biggest rule to follow is to not bother other people and...

@faithsister Protein is protein

@drewman Heavy weight is harder to lift so you can't lift as many times. Lift heavy to get better at lifting heavy.

@elw80 Best cure for soreness is to do the lift again. From personal experience, just resting will just result in the soreness getting worse

@oliver23 Short answer: yes you can, protein is protein. But there are plenty of things you can eat that might be more fun or cheaper than protein powder. Beans, all type of meat, quinoa and more

@nldctonc Did you create this program or did someone else?

@timotheus86 https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/ run this program on the Boostcamp app.

@kayleigh1987 If you don't calculate micros, then how do you know which vitamins and minerals are missing from your diet?

@musazi You need to take a blood test or calculate your micros to know which supplements you need.

@sarajaneward https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/ Disappointed no one linked you this. On that website you can also find a bunch of answers to your questions.

@pronobis You should probably make one of those days a rest day. If you want to lose weight faster you can increase the deficit by a little bit and see if it starts working. Resting for a full week or two to heal the pec will just lose you some strength, temporarily. All muscles should remain

@yellowking Some sort of calf raise maybe on leg day. Stronger calves could help pump blood, if I remember correctly from the course I took a few weeks ago lol You don't appear to have a tricep isolation exercise. Also no rear delt focused exercise. No barbell or cable row