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[The Last Wizard]

I definitely notice my thighs are getting bigger from squatting, I can only wear a few pants/jeans comfortably anymore

I'll have to get some new one next week. But this shows progress

 

[Brolic Gaoler]

I have to crack the jokes before anyone else does!

How much do you take? It's what I picked up after seeing that you use it. Was kinda surprised at how quick it faded, so I'm probably going to up it tomorrow.

I'm not sure how I should feel. The guy I mentioned is bound to pass me up on bench in time, but I could never see myself sacrificing any body part for the sake of another. Nor is it even necessary to do that.

Totally fine. If it makes you feel better I've been off any sort of preworkout (stim or not) for about half a year. I just feel like I need the boost... which in reality is a terrible mindset to have, but it's how I feel.

Ok, that's what I figured.

I do 1 and 1/2 to 2 scoops now, but I only take it twice a week, sometimes 3 times. The "feeling" isn't there anymore, but you can definitely tell it amps your heart up (take your pulse).

You'd be surprised about him passing you on bench, at some point his progress will stall out.

 

[Bit-Bit]

It's very strange. I plateaued on pull-ups a while ago, and I'm not sure why. On a really good day, I can do 10 muscle-ups in a row (even though the last few are a struggle), which is more than half of my pull-up total. Doesn't make sense. My body is strange, what can I say. But my goal right now is to get to 20 pull-ups, and I'll be working my ass off to get there.

By the way, check out this dude doing 76 dead-hang pull-ups. Beast.

I can do 20 pull-ups. Not a single muscle-up.

 

[Mully]

How do you guys deal with lack of sleep and training?

My neurologist said I suffer from shift-work disorder due to my EMT and bartender jobs. It's really been affecting my lifts. Yesterday was especially bad. I could only muster to get 195 up 5 times when it's normally a 8-10 rep set.

 

[FallingEdge]

Bench day today. I love me bench day.

 

[yogloo]

Is 30 mins of cardio a day enough?

 

[teeny]

Okay chaps, I've read through the OP, and I need some help. Hopefully I'm doing this right, if not let me know if you need more info.

Age: 23
Height: 6 Feet
Weight: 232 Pounds
Goal: Fat loss / Strength
Current Training Schedule: Nothing
Current Training Equipment Available: Dumbbells up to 15Kg, Dumbell/Ab bench, one of those lift bars (though I dont know if it will fit on my door frame, and Im way too heavy).

Comments: Ive been going to the gym for three months doing cardio. Use the bike, rower, x-trainer and treadmill for about an hour in the evening, three days a week. Im looking to start using the dumbbells every Wednesday and Friday morning and every other Sunday at any time, to help lose more weight and increase overall strength. (This will be at home). Cardio has lost me 30 pounds so far, but want to start lifting to gain a wee bit of definition so I dont look like shit.

My calorie deficit is between 1000 and 500 daily.

I found this three day routine. I want to know if this is a suitable workout for a beginner, and that it really will affect my entire body. Im also a bit worried about doing crunches, and am wondering if there is a better ab exercise, or if I should change any of this? I am also wondering if the recommended set / rep numbers are good for a beginner, or if I should do a different number (as in OP)?

Finally, if I still want to lose weight, should I keep the calorie deficit whilst doing the routine? Will I need to really eat that much more? Im starting to eat more protein rich foods like egg, chicken, greek yoghurt.

Many thanks for your help in advance. Honestly, though this thread intimidates the crap out of me, and I really have no idea what I am doing, it has been the source of my motivation to start getting fit and healthy and make positive changes in my life.

 

[Brolic Gaoler]

Is 30 mins of cardio a day enough?

Depends on goals, intensity, etc.

 

[yogloo]

Depends on goals, intensity, etc.

I want to increase my stamina. I have been measuring my exercise heart rate and it was around 140-150 during exercise.
I am doing this 5 days a week. 20 trying to ramp up to 30 mins.

I am currently having minor back and neck injuries so I am not doing any weight training. :|

 

[Brolic Gaoler]

I want to increase my stamina. I have been measuring my exercise heart rate and it was around 140-150 during exercise.
I am doing this 5 days a week. 20 trying to ramp up to 30 mins.

I am currently having minor back and neck injuries so I am not doing any weight training. :|

Sounds fine to me, just be sure to ease into it to avoid ligament/tendon damage. People often do too much too soon when it comes to running.

 

[yogloo]

Sounds fine to me, just be sure to ease into it to avoid ligament/tendon damage. People often do too much too soon when it comes to running.

No running for me. There is a pack of wild dogs around my area and it is annoying being chased by them when I go out running. I am doing combinations of squat jumps, lunges and burpees with 10 secs of rest in between. 8-12 reps. Is that enough?

 

[Mully]

Okay chaps, I've read through the OP, and I need some help. Hopefully I'm doing this right, if not let me know if you need more info.

Age: 23
Height: 6 Feet
Weight: 232 Pounds
Goal: Fat loss / Strength
Current Training Schedule: Nothing
Current Training Equipment Available: Dumbbells up to 15Kg, Dumbell/Ab bench, one of those lift bars (though I dont know if it will fit on my door frame, and Im way too heavy).

Comments: Ive been going to the gym for three months doing cardio. Use the bike, rower, x-trainer and treadmill for about an hour in the evening, three days a week. Im looking to start using the dumbbells every Wednesday and Friday morning and every other Sunday at any time, to help lose more weight and increase overall strength. (This will be at home). Cardio has lost me 30 pounds so far, but want to start lifting to gain a wee bit of definition so I dont look like shit.

My calorie deficit is between 1000 and 500 daily.

I found this three day routine. I want to know if this is a suitable workout for a beginner, and that it really will affect my entire body. Im also a bit worried about doing crunches, and am wondering if there is a better ab exercise, or if I should change any of this? I am also wondering if the recommended set / rep numbers are good for a beginner, or if I should do a different number (as in OP)?

Finally, if I still want to lose weight, should I keep the calorie deficit whilst doing the routine? Will I need to really eat that much more? Im starting to eat more protein rich foods like egg, chicken, greek yoghurt.

Many thanks for your help in advance. Honestly, though this thread intimidates the crap out of me, and I really have no idea what I am doing, it has been the source of my motivation to start getting fit and healthy and make positive changes in my life.

You're doing everything right. No crash diet, no insane program. I would suggest that you use your gym's equipment instead of dumbells. You can do different types of lifts with a lot more weight.

 

[Anton Sugar]

Horrible day at the gym yesterday--just felt dead, no energy. Last month, got 405x3 on deadlift. Got 405x3 on squat monday, and had to deadlift 410 yesterday (for at least 1). I even got my belt a notch tighter, as my waist has "trimmed" a bit.

First attempt: bar didn't move.
Second attempt: bar MAYBE lifted off the ground a bit.

Pissed off by then, I loosened the belt (which still feels a bit loose...I'm "between notches", I guess), and managed 1 tough rep.

Very disappointing. My buddies on Monday told me that my squats are very quad dominant (I have short legs and use a shoulder-width stance, which is "narrow" for powerlifting squats), so maybe my hamstrings are the key.

 

[JB1981]

How do you guys deal with lack of sleep and training?

My neurologist said I suffer from shift-work disorder due to my EMT and bartender jobs. It's really been affecting my lifts. Yesterday was especially bad. I could only muster to get 195 up 5 times when it's normally a 8-10 rep set.

Lack of sleep is a real killer. I don't think there is any good way of dealing with it, other than making yourself get sleep or working your training schedule around sleep.

 

[Brolic Gaoler]

Horrible day at the gym yesterday--just felt dead, no energy. Last month, got 405x3 on deadlift. Got 405x3 on squat monday, and had to deadlift 410 yesterday (for at least 1). I even got my belt a notch tighter, as my waist has "trimmed" a bit.

First attempt: bar didn't move.
Second attempt: bar MAYBE lifted off the ground a bit.

Pissed off by then, I loosened the belt (which still feels a bit loose...I'm "between notches", I guess), and managed 1 tough rep.

Very disappointing. My buddies on Monday told me that my squats are very quad dominant (I have short legs and use a shoulder-width stance, which is "narrow" for powerlifting squats), so maybe my hamstrings are the key.

Quad Dominant or Hamstring Weak

My suggestion is to quit thinking you’re quad dominant. Unless your quads hang over your kneecaps like an elephant’s testicles, you’re not quad dominant. You’re just hamstring weak. And to cut out a simple core exercise is not an option.

I too was hamstring weak at one point. Today, I don’t know if I’m hamstring STRONG, but certainly not hamstring weak. It took a lot of time to bring my hamstrings up to a level that was acceptable. This was also the case with my lats, lower back, and abs. The solution was simple: Hard work. And patience.

The first thing I did was make hamstring work the second thing I did on lower body days. So immediately after my main exercise, I would do good mornings or glute ham raises. In fact, Kevin Deweese (my old training partner) and I would do three sets of glute ham raises before each workout, lower or upper body. And on lower body days, we’d do them (or something similar) after the main lift of the day.

Because I’d neglected them for so long, it took about two years of quality training to bring them to an acceptable level. I was fine with this, as you should be too. Two years is nothing in the lifetime of a lifter, and you should be doing it anyway.

The point is this: Cutting out a “big” exercise because you’re quad dominant is pointless unless you’re going to hurt yourself. You may have to alter the weights a bit to make sure you don’t do something stupid, but cutting it out entirely? That’s the last thing you should do. -Wendler

http://www.jimwendler.com/2011/12/quad-dominant-or-hamstring-weak/

 

[deadbeef]

WARNING

Do not do max effort squats with a tank top on. I almost tore my shoulders off today when 415 almost slipped off my shoulders and straight down my back.

 

[Brolic Gaoler]

WARNING

Do not do max effort squats with a tank top on. I almost tore my shoulders off today when 415 almost slipped off my shoulders and straight down my back.

Well, there's that and if the bar is rusty at all you're gonna look like you're bleeding.

I've started doing squats in a hoodie lately. I like that much better than any other way I've done them.

 

[deadbeef]

Well, there's that and if the bar is rusty at all you're gonna look like you're bleeding.

I've started doing squats in a hoodie lately. I like that much better than any other way I've done them.

I was sweating - with a wider grip than I had the "shelf" would have disappeared. A narrow grip made it more likely for success AND more likely that failure would have ripped my arms off. Scary moment

 

[Brolic Gaoler]

I was sweating - with a wider grip than I had the "shelf" would have disappeared. A narrow grip made it more likely for success AND more likely that failure would have ripped my arms off. Scary moment

Glad you're ok. Hopefully it's not something you're gonna "feel" later.

 

[deadbeef]

Glad you're ok. Hopefully it's not something you're gonna "feel" later.

Me too - there was a millisecond of oh shit here comes the pain but the bar rested on the hook. But hey, 415x2x1 woo!

 

[FallingEdge]

wooooooooooooooooo

so damn impressive, one day, I will get there. I do feel like at times, I'm holding myself back due to not doing more variety of compound lifts (good mornings, RDL, front squat, single leg squat, leg curls)

 

[Poindexter]

So today I'm officially 70.5 lbs lighter than I was in January (I was 288 when I started).

I'm also 2.5 lbs below my original goal (220). But I also have much more muscle mass than I did previously. My new goal is 200 and I should be at around 10-12% bf. From there I'll do my first real bulk so I can be around 12-14% bf @ 220 lbs.

I'm 6 ft tall by the way. I'm excited that I'm so close. I've been in a caloric deficit for 10 months now and I'm just itching to see how much better my lifts get when I can finally eat above maintenance.

I guess I'll note the increase in my lifts too:

Bench: 230 -> 270 1RM
Squat: 230 -> 280 1RM
Deadlift: 245 -> 315 1RM
OHP: 150 -> 180 1RM
Pullups: 0 -> 6
Dips: 0 -> 8

Those are my main ones.

 

[Anton Sugar]

Quad Dominant or Hamstring Weak

My suggestion is to quit thinking you’re quad dominant. Unless your quads hang over your kneecaps like an elephant’s testicles, you’re not quad dominant. You’re just hamstring weak. And to cut out a simple core exercise is not an option.

I too was hamstring weak at one point. Today, I don’t know if I’m hamstring STRONG, but certainly not hamstring weak. It took a lot of time to bring my hamstrings up to a level that was acceptable. This was also the case with my lats, lower back, and abs. The solution was simple: Hard work. And patience.

The first thing I did was make hamstring work the second thing I did on lower body days. So immediately after my main exercise, I would do good mornings or glute ham raises. In fact, Kevin Deweese (my old training partner) and I would do three sets of glute ham raises before each workout, lower or upper body. And on lower body days, we’d do them (or something similar) after the main lift of the day.

Because I’d neglected them for so long, it took about two years of quality training to bring them to an acceptable level. I was fine with this, as you should be too. Two years is nothing in the lifetime of a lifter, and you should be doing it anyway.

The point is this: Cutting out a “big” exercise because you’re quad dominant is pointless unless you’re going to hurt yourself. You may have to alter the weights a bit to make sure you don’t do something stupid, but cutting it out entirely? That’s the last thing you should do. -Wendler

http://www.jimwendler.com/2011/12/quad-dominant-or-hamstring-weak/

Haha, at first I thought this was your own post, and thought, "Wait, I never said I was cutting anything out!".

I think I will start focusing on hams. I would like to widen my squat just a bit, but I feel powerful with the current width. I used to do GM's and they fell off--think I'll reintroduce them.

I've started doing squats in a hoodie lately. I like that much better than any other way I've done them.

Going full Tate-mode, eh? I've thought about it, especially as winter approaches.

 

[rando14]

So today I'm officially 70.5 lbs lighter than I was in January (I was 288 when I started).

I'm also 2.5 lbs below my original goal (220). But I also have much more muscle mass than I did previously. My new goal is 200 and I should be at around 10-12% bf. From there I'll do my first real bulk so I can be around 12-14% bf @ 220 lbs.

I'm 6 ft tall by the way. I'm excited that I'm so close. I've been in a caloric deficit for 10 months now and I'm just itching to see how much better my lifts get when I can finally eat above maintenance.

Congratulations!

 

[Raguel]

I was sweating - with a wider grip than I had the "shelf" would have disappeared. A narrow grip made it more likely for success AND more likely that failure would have ripped my arms off. Scary moment

That's scary and that's why i was so terrified of squats. I still do it and love it but man, things like this happening just puts me off. Speaking, doing squats tonight. YAY

 

[Brolic Gaoler]

Haha, at first I thought this was your own post, and thought, "Wait, I never said I was cutting anything out!".

I think I will start focusing on hams. I would like to widen my squat just a bit, but I feel powerful with the current width. I used to do GM's and they fell off--think I'll reintroduce them.



Going full Tate-mode, eh? I've thought about it, especially as winter approaches.

Lol, yeah, pretty much.

It's a good idea though, especially as you get older. I've felt "better" even when drenched in sweat because of how warm it keeps me. It wouldn't seem like a big deal, but for me, it has been.

That's scary and that's why i was so terrified of squats. I still do it and love it but man, things like this happening just puts me off. Speaking, doing squats tonight. YAY

Just do them like this.

http://www.youtube.com/watch?v=pg8D90wUvAo

 

[Raguel]

Just do them like this.

http://www.youtube.com/watch?v=pg8D90wUvAo

WTf hahaha. i'm also gonna add glute ham raises today. Whats the best way to do them without having a partner anchoring you down?

 

[Poindexter]

Congratulations!

Thanks!

 

[deadbeef]

Used to wear hoodies and caps when I worked out in the garage during winter. Certainly helps. No need to do it in the gym. Sometimes I wear a fleece in the winter but shed it after warmups

 

[FallingEdge]

I feel like a bad ass wearing a hoodie with the hood on.

Look good, feel good. Feel good, play good.

+20 lbs on all your lifts.

 

[Brolic Gaoler]

Used to wear hoodies and caps when I worked out in the garage during winter. Certainly helps. No need to do it in the gym. Sometimes I wear a fleece in the winter but shed it after warmups

My gold's is pretty chilly (70s) year round. I don't know if it's me getting older or what, but I like to "stay warm" now, and for me "warm" is sweating like I'm in a sauna. I just feel better.

I don't do it to "not be cold" I do it to keep everything as warm/hot as possible, and keep that blood flowing with my veins/arteries dilated to the max.

 

[Anton Sugar]

My gold's is pretty chilly (70s) year round. I don't know if it's me getting older or what, but I like to "stay warm" now, and for me "warm" is sweating like I'm in a sauna. I just feel better.

I don't do it to "not be cold" I do it to keep everything as warm/hot as possible, and keep that blood flowing with my veins/arteries dilated to the max.

Yeah, I love my gym, but the bad thing about dungeon/old style gyms is ventilation. You're either super hot, or super cold. We also have an industrial fan in the rack/platform room, which may or may not be on, ruining any warmth you have.

 

[Brolic Gaoler]

Yeah, I love my gym, but the bad thing about dungeon/old style gyms is ventilation. You're either super hot, or super cold. We also have an industrial fan in the rack/platform room, which may or may not be on, ruining any warmth you have.

Super hot I can deal with. I loved working out outdoors in Iraq on deployment (even in the summer, and almost always around the heat of the day) when I could (even though I didn't know jack shit of what I was doing).

It's the cold that fucks me up.

I feel like a douche bag walking around with a hoodie with the hood up. Lol

I only put mine up when I'm about to squat for obvious reasons.

 

[deadbeef]

I feel like a douche bag walking around with a hoodie with the hood up. Lol

 

[MrToughPants]

Haha, at first I thought this was your own post, and thought, "Wait, I never said I was cutting anything out!".

I think I will start focusing on hams. I would like to widen my squat just a bit, but I feel powerful with the current width. I used to do GM's and they fell off--think I'll reintroduce them.

RDLs and shin height rack pulls could help.

I know RDLs help me big time in my PC strength.

 

[Mully]

I love the cold and rain. It makes me feel like a caveman. Back when I was allowed to play soccer, I would always play my best in either extremely cold weather -5 to -10 degrees below or when it was pouring or snowing out.

 

[OreoKraickerz]

Hi squat booty thread! For the past 2 months or so I've felt like I've been stuck at a wall on my lifts. Hoping to get some advice. My info:

Age: 28
Height: 5'8"
Weight: 207 lbs
Goal: 500 lb deadlift, 400 lb squat (really just continual improvement, I'd eventually like to compete in local powerlifting events)
Current Training Schedule: Starting Strength Adv Novice program, MWF
Current Training Equipment Available: Olympic bar and weights, squat stands, bench

Comments: I've been lifting consistently for the past 13 months now. Started doing Strong Lifts (5x5, then 3x5, then 1x5), got my squats up to 305 5RM, DL up to 330 5RM, and bench press up to 235 5RM before switching to Madcow. I ended up completely worn out from Madcow in about a month. Constantly fatigued, always starving despite eating roughly 3000 calories a day, couldn't sleep even when I went to bed, started to get some knee and elbow soreness and discomfort, and just generally felt miserable overall. I did get my lifts up a bit, squat to 320 5RM, DL up to 350 5RM, bench press up to 250 5RM.

That was about 2 months ago. I switched to Starting Strength Advance Novice and dropped all my lifts about 20% so I could do 3x5 again and have just recently switched back to 1x5 on the big lifts. Also added in stuff like front squats in place of low weight wednesday squats, and power cleans and chinups/pullups in place of rows. I alternate power cleans and DLs on alternate wednesdays.

The issue is I don't really feel like I'm getting any stronger now. I feel much better overall than when I was doing Madcow, but not stronger. I managed a 355x5 DL on wednesday but it felt significantly more difficult than the 350x5 a few months ago. I'm back up to 300x5 on squats but they don't feel any easier at all either. I did start eating a bit less beginning in July or so but only marginally (down to ~2500/day vs ~3000) as I wanted to drop some fat and I generally only get about 6-7 hours of sleep per night during the week (8-9 hours weekends). I'm thinking it's likely diet and sleep, but I've never felt this shitty with lifts and it's becoming pretty discouraging. Any advice would be greatly appreciated!

 

[Silphonica]

No running for me. There is a pack of wild dogs around my area and it is annoying being chased by them when I go out running. I am doing combinations of squat jumps, lunges and burpees with 10 secs of rest in between. 8-12 reps. Is that enough?

Maybe you should call someone about the wild dogs?

 

[FallingEdge]

8 reps @ 230 lbs - bench. NOOOOOOOO PROBLEM.

Sidenote, I didn't have a clean pair of boxers after my shower. Going Commando for the rest of work.

#DidYouKnow

 

[Spiritreaver]

So much volume, so much... stuff. First week has been rough, but I'm surviving. My biceps actually failed on me yesterday, something that never happens because I never do so much arm volume. Although in reality I wasn't doing more than maybe a few sets more than usual, but the back workout beforehand was also pretty intense and higher in volume.

I'm enjoying it though. Mostly because I missed a lot of these assistance with my touch of 5/3/1. Especially back lifts.

Anyway, I weighed in at 197 at the start of this program. I'll get measurements and shit out to you guys soon.

(197 and faaaaaaaat!)

Spoiler

Baby legs!

8 reps @ 230 lbs - bench. NOOOOOOOO PROBLEM.

Sidenote, I didn't have a clean pair of boxers after my shower. Going Commando for the rest of work.

#DidYouKnow

I really want you to make a blog, or video blog. Wish I could just subscribe to your posts.

 

[rando14]

8 reps @ 230 lbs - bench. NOOOOOOOO PROBLEM.

Sidenote, I didn't have a clean pair of boxers after my shower. Going Commando for the rest of work.

#DidYouKnow

Be careful not to zip up too fast.

 

[FallingEdge]

So much volume, so much... stuff. First week has been rough, but I'm surviving. My biceps actually failed on me yesterday, something that never happens because I never do so much arm volume. Although in reality I wasn't doing more than maybe a few sets more than usual, but the back workout beforehand was also pretty intense and higher in volume.

I'm enjoying it though. Mostly because I missed a lot of these assistance with my touch of 5/3/1. Especially back lifts.

Anyway, I weighed in at 197 at the start of this program. I'll get measurements and shit out to you guys soon.

(197 and faaaaaaaat!)

Spoiler

Baby legs!

faaaaaaaaaaaaaaaaaaaat. How tall are you btw?

And out of curiosity, arm size?

also, fuck your legs.

I really want you to make a blog, or video blog. Wish I could just subscribe to your posts.

Haha. Thanks dood. I flirted with the idea of doing one of the two. One day, I will just jump in and do it up.

Be careful not to zip up too fast.

Protect Ya Dick.

WUTANG!

 

[Spiritreaver]

faaaaaaaaaaaaaaaaaaaat. How tall are you btw?

And out of curiosity, arm size?

also, fuck your legs.

I'm 5' 8", my arms are 17".

 

[Imm0rt4l]

I don't like this deload week stuff. I feel like I'm half assing it sometimes and just feel compelled to lift something heavy. On the brigh side, I set a new PR this week of 34 pullups. weighing in at 196 lbs.

 

[Eidan]

I don't like this deload week stuff. I feel like I'm half assing it sometimes and just feel compelled to lift something heavy. On the brigh side, I set a new PR this week of 34 pullups. weighing in at 196 lbs.

I've grown to love and appreciate deload weeks.

On a side note, I'm very happy I took the advice to not reset on all of my lifts. 4 reps @ 260 on the bench, a personal best. Felt like a star.

 

[Sadsic]

I want to drop into this. My health is getting fucking fixed starting today

Age: 22
Height: 5'4
Weight: 195 lbs of FAAAAAAAAAAAAAT
Goal: 135 lb
Current Training Schedule: Not Sure
Current Training Equipment Available: None
Comments: What should I be doing? I'm starting an 1800 calorie a day diet, and I can walk definitely, but I have no money so a gym or any equipment is off the table. I can probably start doing yoga in my house, although it might be difficult.

Thoughts?

 

[fredrancour]

I want to drop into this. My health is getting fucking fixed starting today

Age: 22
Height: 5'4
Weight: 195 lbs of FAAAAAAAAAAAAAT
Goal: 135 lb
Current Training Schedule: Not Sure
Current Training Equipment Available: None
Comments: What should I be doing? I'm starting an 1800 calorie a day diet, and I can walk definitely, but I have no money so a gym or any equipment is off the table. I can probably start doing yoga in my house, although it might be difficult.

Thoughts?

Good exercises that don't need equipment:

unweighted squats
pullups (a bar is kind of equipment but is easily improvised.
back bridges
leg raises
pushups
walking or running
neck bridges

No idea what to recommend as far as a program though. Diet is the biiiig thing for cutting body fat, so keep that in order and you'll definitely lose weight.

 

[BackdoorBeauty]

Question: If you were an old guy and you are lifting weights and the weight wasn't a problem, but your joints(elbows) were feeling the pain... what should be your plan of action?

This is me at 5'10" 240, 44 yrs.

Focus on low weight, high reps. And by low weight, I mean you should be able to do 20-25 reps before maxing out.

 

[Sadsic]

Good exercises that don't need equipment:

unweighted squats
pullups (a bar is kind of equipment but is easily improvised.
back bridges
leg raises
pushups
walking or running
neck bridges

No idea what to recommend as far as a program though. Diet is the biiiig thing for cutting body fat, so keep that in order and you'll definitely lose weight.

im gonna try walking a mile maybe 4-5 times a week, not sure what else really

 

[Tashi]

Got 8 week pics to take on Monday. Looking forward to it. Definitely put on some muscle mass and have been getting stronger in the gym. Feels good man.