https://www.iifym.com/tdee-calculator/

There you go

First you need to know if you want to gain or not

You gotta tailor gym to your diet and diet to the gym

Use that calculator and be honest

Then look up a starter regiment and attempt it, every day for a fucking week

Seriously, it's that easy, yet that hard

I dont have a goal weight tho
What to put there

Like with the goal weight again:
For me its mostly about getting fit in general
I really dont care about my shape or health (as long as I dont break my back while lifting or some shit)
I just want to be more effective in my HEMA classes and overall be able to do more with body
So I have no idea what to use as goal weight in that calculator
Besides the fact that it says weight loss above it?

Ah

Then you want some cardio each time you go, and work on your core

Then rotate every other day and do legs, arms, etc

You can also set it to gain

I know, source: I am manlet

Ah okay
Also just weighed myself, am 90kg (empty stomach) at around 188cm
Do you think a perfect ratio between muscle and mobility can be achieved?
Since that would obviously be the best option for HEMA

I mean, yes but, realistically you should do the best you cacn

I'm 165 and 55kg atm, gonna rebuild back up to 65-70kg now that I can fucking walk without a limp or bed riddance. I got to, as manlet I must be able to throw down with my friends and be king of the tard pile

I got out with a bad back, and was dragging my leg behind me for years after I got out

Took a long time to get better, and I still screwed it up and could barely walk yesterday

@Punished Ggnome
Also
Any tips on workout when you have swayback and Scoliosis plus a general slight golem posture?
I cracked part of my spine previously as well, not borderline broken but ya know

I got lower back pain and upper back pain due to the hip. Honestly, stretching, chiropractor. Get with a Physical trainer and learn to adjust your stance. You especially need one due to that.

Practice proper posture throughout the day if you can.

Ay

Thanks mate

Fucking wew lad, so my BMR off that calc is 2400

And it says my TDEE is 3300

Jesus fuck I need to eat like a full pound of pure protein

@RoflTank Where I have a high metabolism, I had to work out for hours and eat about 3.8-4400 calories

That's my sedentary intake requirements, sadly.

Hamplanet spotted

lmao, nah, 2400 BMR sedentary, it's like... 3300+ when I work out.

I can eat 4000+ and still drop weight when I actually get moving

So I started getting back into powerlifting, got back up to 320 on the bench. I used to do this a lot before, but tore something in my shoulder and wasnt able to lift for like a year. Anyone know some good ways to prevent tearing?

Stretching.

Doing less in the beginning.

Knowing your limit.

^

Stretching with full range of movement helps a lot

MAke sure you work your rotator cuff

A lot of lifters forget you have more muscles than the big ones

And the small ones are the ones that'll fuck you over for good if they snap