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[–] 17647969? ago 

Don't eat before lifting. Eat high protein w/30 min AFTER lifting, e.g. 1/2 gal of whole milk (chocolate milk if you're not a lardass)

Don't lift barbells, lift DUMBELLS. Much harder to hurt yourself using dumbells, and you don't need a squatter unless you're doing stupid high weight (you'll know when you need one)

Don't do isolation exercises, do COMPOUND exercises. Don't be a bodybuilder, be a weightlifter.

Get a stamina routine. Hill sprints are great. Look up high intensity interval/Tabata training. Do this every other or every third day.

Stretch AFTER lifting/running. Do some warm ups/light stretching to make sure you're ready to lift, but don't work on flexibility until afterward, it hurts your lifting power doing it before.

Otherwise: Good fucking job, you've probably lifted more than half the neets here, and more than 95% of the (((JDIF faggots))).

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[–] 17647972? ago 

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[–] 17647970? ago 

squatter

spotter