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The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected.?
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No problem, and you'll probably laugh. But it's called "The Leangains Method" by Martin Berkhan (creator of Leangains! IF high priest and cheesecake master!)
Good that you say you are healthy, that's a good place to start from. I'm 51, and I personally follow the leangains program. I go to the gym 3 days a week and eat plenty (but differently than I did), so I think it's a really efficient way to gain muscle while also losing weight. I fell off the wagon a bit the 1st year of covid (gyms being closed sucked!), but I'm not back to where I was and then some. Check out r/leangains and/or read Martin's book for more info.
Where to start? The Book. The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. https://www.amazon.com/dp/B07G3GFLTX/ref=cm_sw_r_cp_api_glt_KAJYWCR724AM5RWJ9E7J
Have you read Martin Berkhan’s book?
https://www.amazon.com/dp/B07G3GFLTX/ref=cm_sw_r_cp_api_glt_G1N356T3QZ8CY3W8H0V5
The leangains method is definitely more protein than what you are having.
The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. https://www.amazon.com/dp/B07G3GFLTX/ref=cm_sw_r_cp_api_glc_Pzd0Fb73F8MGZ
Read this and follow the instructions
Read the book. That's what this subreddit is about.
The subreddit is founded upon this book and the author's fitness/blog site https://www.amazon.com/Leangains-Method-Researched-Practiced-Perfected-ebook/dp/B07G3GFLTX
Best $9 I ever spent
> Now, where do I start?
I can only tell you what I've done myself and hope that it helps so here's my schpeel:
First step would be to buy Martin's book on Amazon as this is the Leangains sub (named for his method) not the practice of clean bulking. It's got a lot of info that is great for all levels of lifters.
Second find a TDEE calculator online and understand that these are just general guidelines (as all TDEEs are different). I use this one HERE. Then using the book's recommended macro split for your goal, break down the macros you need (P:F:C) ratio.
Next would be to download a calorie/macro tracker if you haven't already and buy yourself a reliable food scale to weigh out your food and portion control your meals.
Unfortunately, I'm not a vegetarian but my home lifestyle growing up probably had a similar diet to yours (Pakistani household). I would recommend cooking your own food (this is me going on the assumption that you still live with your folks) and learn about nutrition from some reputable sources. I'm sure that there are bound to be several YouTube channels of similar people with your dietary restrictions who are making gains. You're going to have to make some concessions on variability because you have such a restrictive diet, but with the right spices, you can def see some progress.
I'm not to familiar with Indian Vegetarian so if you elaborate more on what you can and can't eat (eggs okay? just can't eat beef? fish is acceptable?) More people will be able to help you out in the comments.
> I can't do a lot of the workouts on r/bodyweightfitness
I haven't looked at r/bodyweightfitness or their recommended workoutsin depth but I'm inclined to believe that they structure their workouts in terms of progressions, as most calisthenics workouts (should) do. So I'm a bit confused on what you mean by "can'd do". You just have to start somewhere. If you can't do a full pull up, thats fine, do dead hangs until you can. You start from what you can do and work towards what you want. As far as equipment goes, a brief 2 minute scan of their sub lead me to this post which may help (i didn't bother reading it all the way through)
Lastly, if you're not keen on their recommended routines, again, YouTube has a ton of great channels with free content to find calisthenics work. If calisthenics isn't your thing, find some HIIT/tabata workouts. With quarantine going on, I know for a fact that people have been trying to up their sub count by putting out videos for home workouts. Find a program and stick with it.
Hope this helped in any capacity
Leangains is a <strong>specific protocol</strong>, with a website and associated book .
The approach utilizes intermittent fasting, macro cycling (carbs on lift days), and heavy compound lifts. The book is worth the $10 to get the distilled and organized version of what is otherwise a wide-ranging series of articles and online discussions.
Buy Martin Berkhan's book, the king of getting shredded in the most efficient way
https://www.instagram.com/MartinBerkhan/
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Train 3 days per week, in and out of the gym. No need for high amount of sets.
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Just fire the guy.
https://www.amazon.co.uk/Leangains-Method-Researched-Practiced-Perfected-ebook/dp/B07G3GFLTX
Martin Berkhan, the leangains legend himself.
The good thing about Lean Gains is that it is available to anyone regardless of bodyfat. It just costs $10 if you have a kindle.
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