Looking at your rep ranges, IMO, they are too light for you. You want to challenge, not destroy. You want to push through it, not cruise through it.

Go to a gym. Follow some beginner programs that you think you can follow. If you are fat now, regardless of whatever kind of fat, eat below your TDEE by some 10+ to 20%, but keep the protein constant. I will say 1g/ lbs. Just go in and bust your ass off on the strength base training. With those strength, you will be able to feel things better and move better with the lighter "accessories" moves. Forget about whatever definition or result in the mirror for now. It will come soon. Get stronger. It will benefit you in a long run IF you do it in correct form.

Eat properly. Know your TDEE and eat as above. If you do not know what you are eating fairly accurately, you are shooting in the dark trying to hit a frog in the pond. Set up TDEE, partition P/F/C, learn how to estimate the calories in each food, weight them if you have to, calculate if you have to, use myfitnesspal if you are that lazy, then eat.

Sleep properly. Just sleep. Sleep for recovery.

And oh, you do not need whatever shakes if you do not know how much you need and how much you have consumed. If your normal food you are already consuming 200g protein, you go drink extra shake for what? If you eat only 20g of protein and that shake only supplements 25g, when you need 150g in a day, you go drink for what? For that extra 25g? If you do not know you need 150g and you ate 100g, how do you know you need 2 serving of whey that day? Or you just intend to shoot without knowing?

This post has been edited by lingleeyen: Jun 25 2018, 03:01 PM

Curl all you want man. AFAIK, It wont bring you far. There is a reason why those proven worked beginners' program do not have only mickey mouse workouts.

You can still gain under beginner strength program. Just dont eat stupidly like me, earing 1000kcal a day at that time. Me dumb shit.

100 bucks that TS will continue what he does now and give up without achieving his goal. He doesn't want to be too big he said. As if the too big can be achieved in 12 months.