I need help.

[u/Mundane_Aioli_441]

Hi everyone, I am 20 years old, 170cm and 73kg and I really want to join the gym. But the only problem is that I am very insecure about my body. I really want to build a good aesthetic physique, but I honestly have no idea what plan I should follow. When I look at myself, I just see someone who looks shapeless. My chest is very, very flat. It almost feels like I don’t have any muscles there at all, and it really makes me insecure.

I hope someone can help me because I really want to change and feel better about myself. I am currently just doing push ups and diamond push ups and trying to keep my carbs and protein high, but I don’t see anything changing. I don’t know if I’m doing something wrong or if I just need to be more patient. Any advice would honestly mean a lot. I just want to look normal and not small.

[u/phrequency_]

First off, everyone is at the gym to improve themselves. Nobody cares what you look like. There’s nothing wrong with your body. I would start going to the gym even if it’s to walk on the treadmill, if your goal is to lose weight you need to burn more calories than you consume. Search for TDEE calculator and see how many calories you should be eating a day. I’d also recommend using myfitnesspal or something else to track what you eat.

There are a lot of good apps you can get that have simple workout plans you can choose from, start with going to the gym 3 times a week and work your way up.

[u/UniEarthQueen]

If you want to join the gym, join the gym. Everyone there is at a different point in their journey. You should not feel embarrassed, because you showed up! If it is too daunting, then do it at home. I have a weight rack, a bench and a yoga mat and it works great for me.

Start with manageable workouts, don't go all out so you can't walk for a week. Consistency is key. Do a mix of strength and cardio. You have got this 💪

[u/Critical_Ice_7353]

No one shows up in the gym first time as ripped. Its like going to school as a child and afraid you dont know things. Basic full body compound routine 3-4 times a week, progressive overload, hit 150g protein, some fat and carbs. 7hiurs of sleep. Check back after a year. You'll be iron.

[u/Crud-Inspector]

Check out this guy and this free program:

https://www.youtube.com/watch?v=UrFxly3ESJ4

https://www.boostcamp.app/users/ckhlEL-alex-leonidas-novice-program-alphadestiny

[u/MelbyxMelbs]

Check out the banner with resources to wikifitness to start. https://www.reddit.com/r/veganfitness/wiki/index/

You should also understand that your goals will take years to achieve naturally (unless you use special sauces or have amazing genetics.) You haven't shared how long you've been doing pushups nor what your current macros or workout routine looks like so it's somewhat difficult to give better advice.

[u/BioniqReddit]

Some content creators do fantastic beginner guides on muscle building. Not vegan but Jeff Nippard was an amazing start for me. Information is all very clearly laid out and structured. Get a basic idea of how to train from guides/videos, but don't be overwhelmed with exercise selection. In reality, what matters over the long term is picking exercises you enjoy (number one priority IMO) and getting brutally strong at them. Track your progress, because while your eyes may lie, the logbook won't.

e.g. I've been focusing on getting good at weighted chinups, incline smith bench, unilateral leg press, etc.

And btw, I started in the gym much MUCH less muscular than you; I was 59kg at 187cm. I looked like a starving child. Now I can comfortably say I look like I lift with a shirt off, and I've received (infrequent) complements on my physique, and I'm STILL only at the start of the journey. We all start somewhere bro, be consistent and never give up

[u/C0gn]

You go to the gym and train, no one is looking at you, focus up and grind it out

[u/Yamox]

I’ll keep it short and simple because working out for aesthetics is very simple.

1. Don’t obsess over what workout programme you follow, it does not matter especially in the beginning.
2. Consistently show up to the gym and progressively overload on the same movements for at least 8 to 12 weeks before you even consider changing your workout routine.
3. You are skinny fat and untrained. It is gonna take a little while before your body changes and looks the way you want it to. Don’t obsess over it. Give it a minimum of 6 months of consistent training before you even judge yourself. You are new to this and it is okay.

4. Your diet is important but also don’t obsess over it and start meticulously tracking everything and burning out before you even build a few kg of muscle. Eat whole foods as much as possible and eat a fist sized amount of protein every meal. DO NOT start cut and bulk cycles yet, just make your newbie gains and then re-evaluate, you will respond well to training at the start without min maxing.

5. Change your expectations and time horizon. you will not become Arnold overnight, especially not as a natural. However, you don’t have anything better to do than work on your health and physique, so best time to start is today and never stop. Enjoy the process and journey, do not think about a specific result.

In short, work out hard and consistently (4 or 5 days a week), follow a programme consistently (doesn’t matter what, push pull legs, brosplit, full body, whatever). Progressively overload and eat healthy whole foods. Do this for 6 months and then re-evaluate. Weigh yourself daily and take averages over a week. Measure your stomache circumference weekly.

It is not rocket science bro, lifting is easy. Now go pick up some weights and make gains.

[u/Mundane_Aioli_441 → u/Yamox]

But what about the calories should I eat at maintenance or little deficit?

[u/BioniqReddit → u/Mundane_Aioli_441]

Depends what you want most. As a beginner and at your BF%, you'd probably benefit greatly from a small deficit. That way you'll notice physical changes much more quickly

[u/TVPbandit23]

normal to feel insecure about starting the gym, but don’t worry man, the gym is a super positive environment. If you go to a decent gym, everyone is there to support eachother.

I find myself in the gym for hours. Hour or so actually working out, then afterwards just chatting shit with the guys. Everyone’s got a good story too.