Cheat Engine

[Barnold Swolezzenegger]

The Guide
How to Start
Common Mistakes
Dieting
Lifting
Weight Loss
Diets
Supplements and Nutrition
Beginner Routines
Intermediate Routines
Expert Routines



Introduction
So you wanna get fit? Do ya? Well you just found the best thread on this site. I'll go through and give you guys everything you'll need to be healthy, fit, shredded, whatever you need or want. This is all knowledge and things I've learned through my last 5 years studying this stuff and experimenting. Everything I write is up to be changed at any time. There is stuff that will be considered broscience and false. If you can show me how it's wrong, I'll gladly change it. The vast majority of what I will write is true or at least worked for me. Remember, we're all different. What works for me may not work for you. Be considerate of that and don't be discouraged if you are trying something for a few weeks and aren't getting the amount of results you want.


Section 1: How to start

This may seem simple, but for people who sit around all day, finding the energy or having the dedication to stick to it can be hard. There's a few things you can do to help, but you really need to have self-discipline to do this. Set tons of reminders so you don't forget about doing something on accident.

Now let's talk about how you do this. When I started, I started in the most asinine, mundane way possible. I went through and wrote everything down from day to day. Every meal, every action, everything. It's really time consuming and completely exhausts your want to keep going. So I won't have you do it that way, and have you do it the way I find to be easier and less time consuming.

Step 1: Assess your diet

If you're skinny and think it's because you have some hypermetabolism and you "eat all day but don't gain any weight", it's because you aren't eating enough and you just think you're eating a lot. If you're fat and don't eat much and are still fat, it's because you're still eating too much. Dieting isn't hard or laborious. You don't have have your little notebook sitting beside you or your MyFitnessPal app running and log every single meal you eat for the rest of your life. This is what I did. It's annoying and completely unneeded.

Log everything you eat in a spreadsheet for a week. This is all the time you need. Don't change your diet in anyway. Just take a week and start recording every day what you eat in a nice spreadsheet. You want to chart your calories, fats, protein, and carbs. If you have health problems (high blood pressure, high cholesterol, diabetes, etc..) chart your sodium, cholesterol, sugar, and other major micronutrients as well. The majority of you won't have to do this and shouldn't if you don't have to.



Set up your spreadsheet similar to that. The bottom is going to calculate your %s of how much fat you eat. To do that, you need to do some formulas. It's not hard to do. Later on I'll come back and edit this part giving you the exact formula you could use. But for now use this as a guide:
1g Fat = 9 cals
1g Protein = 4 cals
1g Carb = 4 cals

Have those add up the amount of calories in each you make, then divide by your total calories to find the percent you eat of that particular macro.

Ideally, you should be eating 20% fat, 40% carbs, and 40% protein. This is a formula that works for the majority of people. Again, trial and error will find out what works best for you. This is just a starting point. After this week you will learn what you need to change and what to keep the same. This makes changing your diet a lot easier and isn't a culture shock when you start the new diet.

Step 2: How's your lifestyle?

This won't take long to do and is by far the easiest part of what you have to do here in the beginning. How active are you? And be honest with yourself. Do you sit around all day and only get up to go to the restroom and eat? Do you only go outside when you run out of soda and need to buy more? Just sit down and think, at the end of the day for a few days, what did you do that day? No need to write this down. Only do that if you can't remember. This part is solely for you to understand how you are on a daily basis. Remember though, this is going to be the main reason you are overweight and have no muscles. Sedentary lifestyles will make you put on pounds.

Step 3: Use this information you now have

Now that you the numbers, it's time to use them. This is what you will user later on to determine your diet changes and lifestyle changes. Prepare yourself now. Set a week that you want to start, and from now until then, you need to be mentally preparing yourself. You have to find motivation to do this. You have to push yourself and make yourself get up and go out and do it. No one is going to do it for you. This is you and your life. I can't lift weights for you. I can't run for you. Stop being a little bitch and get out of bed, bend over and find your feet under your stomach rolls and tie your shoes, get outside, and run. Get to the gym and lift.


That's all you need to do. It's all prep. Numbers and motivation. You'll realize how bad you are actually eating and how inactive you really are when you chart it down. Just be ready for it. Stay motivated, and stay committed. It's a long road ahead and it won't be easy. But to make it a little easier, let's get the common beginner mistakes out of the way.

Section 2: Common Mistakes

The number one mistake (IMO) is going at it too fast and too hard. Ease yourself into it. It's a new lifestyle and it's going to be hard and tiring. You have to be able to adjust to it. If you have to adjust slowly. If you go at it too fast, you'll burn out and lose your motivation.

Another major mistake is the need for a ton of supplements. Do not, under any circumstances, buy supplements until you need them. They are not wonder products. They will not make you gain a ton of muscle. Supplements are just that SUPPLEMENTS! They are meant to supplement your diet, not replace it. It is always and will always be better to buy a pack of chicken breasts than it will be to buy a tub of protein. You don't need an entire GNC store in your pantry. We'll touch more on this later.

Fad diets. There are two fad diets you should do. Keto and/or intermittent fasting. That's it. Anything else you should never, ever touch into. They are dumb and will discourage you a lot. Keto and IF aren't hard to do and they work.

Heavy weights and maxing out. You don't need to go into the gym and struggle with heavy weights for 3 reps with shitty form. Never, ever do that. It's always better to use a lighter weight for more reps and proper form. You need to hit your routine's rep ranges with proper form. Strength comes later, not sooner and shitty form with high weight won't get you it any faster. Maxing out shouldn't be done that often either. I max out every 2-3 months. That's 60-90 days in the gym. It's a long ass time between them. This will be touched on more later.

Eating bland foods. You do not and will not ever need to remove every bit of sugar from your diet. You want barbecue sauce on your chicken? Fucking go for it. Are you out walking with your girl and she wants ice cream? Get a cone for you too. It's fine to eat stuff like that, but just remember. Keep it all in moderation. Little amounts every here and there. Maybe once or twice a week. And they should never be full meals. Keep it something small. Ronnie Coleman (the 8 time Mr. Olympia champion) drank Koolaid all the time with his meals. You don't have to just stick to water and milk. Sugar is fine, just not a huge amount.

I'm sure there are plenty more and I will add them at a later date. For now just avoid these mistakes and keep them in mind later on.


Section 4: Lifting

[Will add more here soon. Posting so this doesn't get deleted while I'm AFK]

[HitIer]

how does a great piece like this not have any comments?

Fatasses...Everywhere...

edit: Most of the stuff on here is great, I have learned a new thing or two

[br0l0ck]

[HitIer]

[InternetIsSeriousBusiness]

lets start a propaganda movement to let op be heard!

[HitIer]