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Start with the basics, and add accessory lifts or pick your variations.

So like bench (Barbell bench, dumbbell bench, pushups, machine bench).

Then a row, a pulldown.

Then a squat (or hexbar...

Yeah, super stoked about getting in shape. One month's progress!!! >: D Here we goooooo.

Dude Dorian's back is still a landmark.

https://www.youtube.com/watch?v=vZnLRqD4M-I

ALWAYS wanted a pullover machine like that.

edit: I just googled Nasser 1997 Mr Olympia, and Nasser was...

Y not enter some physique contests? 170 22% is pretty good. Good arms are even better. Not everyone needs to be a freak of nature. You could sculpt a body unique to you and show it off in physique.

Look, it is honest, I just get more out of knee pushups. More range of motion, less stress on my core. It's a better exercise. Didn't say how many I'd do ;)

https://imgur.com/a/5FGZCRL

Yeah,...

These are the changes I'd make.

2 sets per exercise, 12+ reps each

Monday:
Upper A
Regular bench
Weighted chin ups

Tuesday: rest

Goals look realistic, we gotta be careful dabbling with heavy weight just getting started. Not as flexible as we used to be. I just started back too.

Goodluck on your fitness journey bro. I can see you don't want to contribute anything.

These are band exercises. Using https://www.walmart.com/ip/11-PCS-Resistance-Bands-Set-Exercise-Bands/544851875?wmlspartner=wlpa&selectedSellerId=0

Monday/Thursday
Knee pushups
*Standing chest...

#hmbcut? thank you.

edit: I've been taking it for a day now. I know. A whole day right? After I take it my muscles contract a lot easier. Maybe it would help with sports performance? But it...

Idk the supplements I listed aren't very far out there. If you haven't seen them before, and you want to know more, ncbi (or pubmed) could explain it better than me. As for the puffy nipple comment,...

Actually take it post workout on workout days.

Yeah, I ready a study that suggested blends produce better results. Caesin didn't fair well in the study. -from pubmed

Don't take vitamin C in high doses. It reduces gains a lot. And I remembered...

Alright I got as follows:
soy protein - mixed with whey but not before bed.
whey protein - whenever
fish oil - 3g of dha/epa a day
hmb - 6g/day
creatine - 10g/day
vitamin d - 800iu-1600iu a day...

I've had good results with vitamin C

Bump. Looking up betaine anhydrous

That's it.

Lol it looked good in a pubmed study.

Well I'm 270 and I bench 245 for 12 on a good day. Strength isn't the issue, but I want more muscle (more muscle faster metabolism).

I've been on antipsychotics so I gained a lot of weight...

High protein diets boost your metabolism and burn fat and increase LBM, testosterone, reduce estrogen and make you healthier. Compound weightlifting exercises are the best for training. Cardio sheds...