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  1. #1
    Registered User tutelc's Avatar
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    Red face Starting / Looking for workout advice

    Hey everyone! I've never been exactly thrilled about working out, I didn't feel comfortable in a gym since I suffered from panic attacks. Last year during lockout I started working out at home with what I had (a single 16lb dumbbell) and after that, I started liking it.

    Now I would like to take the next step and I want to sign up for the gym. The thing is I need to know what workout program or exercises should I do? The first picture below is my current body and the other one is what I would like my body to look like, but somewhat bulkier so maybe I thought someone could give me some advice.

    I know nutrition is essentially vital in body transformation but I wanted to know what I should do exercise-wise.

    Thanks in advance!
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    Registered User Filmbuff81's Avatar
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    Lots of people here swear by the fierce 5 program so you could start there.

    As for nutrition you would want to eat maintenance or slightly above maintenance(think 200 calories a week maybe less)

    Eat 1g per lb of BW
    Minimum 20% of calories to fat
    Remainder into carbs, unless you prefer higher fat in which case do 25-30% fat

    Consistency and adherence are key
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