I need some help bros. I am a former fatty I lost about 40 kg/88kg in just 5 months by starving myself (500-800cal at most) and only doing cardio no weight training and a diet only consisting of only carbs I don't think I even eat more than 20 gm of protein per day while dieting yes I was CICOfag.



now I am stuck in skinnyfag mode my bench is 40kg/88lbsx6 after training for two months starting from an empty bar my arms are not even 12 inches flexed.



I am 79 kg /174lbs height 6'4"/193cm



I have zero muscle what the fuck should I do now I am soo confused and kinda demotivated.



and do I have a gyno?

this is my dream body how long will it take from my current point?



should I cut or just maintain the weight

reverse diet while eating >200g protein every day and follow an actual hypertrophy routine(something basic like https://www.muscleandstrength.com/workouts/8-week-hypertrophy-workout) until you reach 200lbs over 6-12 months then do a cut again

>>70691424 (OP)

>40kg/88lbsx6

What? What's your set/rep scheme?

4x6-10

2 time a week

Trying to do hypertrophy at such low weights is a waste of time. Get stronger. Get on Stronglifts 5x5, switch to 3x5 when you stall, then you can worry about hypertrophy.



If hypertrophy is your sole concern however, high volume calisthenics.

The sage was from another thread btw

I thought stronglift was a meme

>>70691424 (OP)

>I don't think I even eat more than 20 gm of protein per day

What the fuck? You need to radically transform your diet. Multiply the protein by 10. 200 grams per day



If you dont know how to eat that much protein, just buy a bunch of whey protein powder and drink a half gallon of protein shakes per day. Mix it with water not milk - you don’t want to increase calories

Imagine recommending strongfat 5x5 in 2023

>benches less that 100lbs

You don't get to think anything is a meme. You know nothing. 

The kid's gotta pick up strength somewhere. Might as well hit 5x5 while he can still enjoy the benefits of that volume.

Fat attaches to muscle. You don't have any muscle.



Eat 6000 calories a day, 800-600grams of Carbohydrates, 300grams of protein, less than 50 grams of fat. 



3 days full body, 1 rest day, and 3 days full body.



24 Hour fast on your rest day. Water only.



On non-rest days, you're drinking coconut water. 



You do this for 6 weeks. You'll put on ~30lbs of weight. ~10lbs of that should be muscle. Genetics vary your results. This new muscle mass will have you burning significantly more calories by just being alive so cutting is faster.



You will do 7 sets of Overhead Press and Leg Press in the morning. In the evening you will do 100 ab crunches and Ab wheels to failure. Then inverse pyramid lateral raises to failure. You will do inverse pyramid curls to failure. 5-6 sets. 



After this six weeks begin incorporating gymnastic rings.

>50 grams of fat

RIP hormones. Shit advice.

>>70691424 (OP)

Just keep stay consistent with something simple like full body training 2-3x/week, eat in a small 300-500 calorie deficit and get 1g protein per lb BW a day and you will recomp out of goblin mode. It's that simple don't overcomplicate it

yeah that's how you gatekeep someone forever from fitness
