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Check that you are within the green zone on a BMI chart. Then just exercise for whatever you want. For general health a minimum of 1hr 3x a week of isometrics and weights mixed with some cardio on the other days. Rest on Sunday.

Eventually you will be solidly in the green while having plenty of muscle to get shit done. Your skin will (generally) shrink to fit your new form and your muscles will show off better.

If you want more than that, I suggest doing a lot of research ahead of time. But it basically boils down to heavier weights, supplements, diet, sleep, and a little more lifting time. The goal here is more mass with less body fat %.

General tips are to start slow but keep at it, you won't see much change because it happens slowly. Other people who actually know you and see you do shit will probably notice, but only after a while. Like a year+ of solid lifting.

Do more research. Random exercises can help you, but your routine needs to be thought-out if you want real bulk. Doing the same routine every day will have you focusing too much on just those muscle groups. Diet is more important, as is sleep.

Don't go too hard. If you start to hate it, you're doing too much too fast and your body is telling you. You want to be refreshed and ready for the day when you get done working out. Keep pushing, just make sure you don't make yourself quit by going too hard.

And don't worry about what those bitch-asses say. Nobody who's overweight or doesn't lift has anything worthwhile to listen to.

Make yourself healthy and stop worrying about what others think.

Sane people tend to equate healthiness with attractiveness anyway. You should not care what a 'fat-acceptance activist' thinks

Sounds like you are fit enough, fuck what other people think.

People are always going to talk. Whether you're doing good or bad or right or white, jews will always find a way to break you down. It's usually criticism since it's indirect. People talk no matter what you do. Let them. Bunchca cunts

Stop listening to other people.

deadlift. when you can do 400 for reps you wont care what other people think

What is your goal? To look buff? You need to follow a mass building routine for that, not a strength building routine or endurance routine.

This book tells you everything you need to know to get swole https://files.catbox.moe/dqmt4w.pdf it's not long and worth the read.

There is a section with tables telling you about how to do your sets and reps to force your body to build up. The whole book is worth reading, maybe except for the marketing for the product, but that does have interesting info to tell you what's possible with supplements.

Fucking Hell man...

Okay, ONE:

The average person's view of a fit person is HEAVILY skewed. They think Chris Hemsworth in Thor or Henry Caville (? Warhammer nerd celebrity) from Superman is what one should look like year-round.

No. Hell, Caville even said that being that lean and maintaining that amount of muscle at the same time is fucking miserable and he'd never do it again unless he was being paid for it.

You see those ads with dudes under a sort of shadowy lighting that look absolutely fucking ripped? Yeah, that's called filters, lighting, and editing. That guy standing in neutral lighting not a minute later wouldn't look half as good. Sure, he may have vascularity and all that, but... Lmao no.

So, if you are doing it, stop comparing yourself to others. Aspire to be them all you like, but stop thinking you're going to walk around with abs year-round and have any type of gains in the gym. People are dumbasses that just don't understand how insane things have gotten. You've got motherfuckers like Sam Sulek just juicing themselves who'll be dead by 30, celebrities who are usually the scum of the Earth even TELLING PEOPLE IT IS UNREALISTIC AND MISERABLE.... People just have no idea what a truly fit and even muscular and strong individual looks like when he's just chilling by the pool or whatever.

2:

Figger out your maintenance calories. Eat around about 500 above that to gain muscle and little fat, or 500 below that to lose fat and very little muscle if any. Feel free to eat less than the "drop 500". Eat 1000 less, 1500, just be aware that it is very hard to maintain that on top of keeping your gains and just wanting to do anything except eat a good burger.

III:

Figger out what you want. Strength? 5 sets of 5 is pretty good. Even sets of 3, or a 5/3/1 thing there's options. Keep the weight high, 80%+ relative to your 1 rep max, and reps low. Push hard.

Oh, and fuck your joints.

Hypertrophy? Muscle growth? Typically 3 sets of anywhere from about 5-30 reps. Adjust your weight accordingly. Some people respond to 8 reps better with medium weight. Some do better at higher rep ranges such as 15-30. Just always make sure you are progressing or feeling the burn, getting a good pump, as these are indicators of you doing something right.

YOU WILL NOT ALWAYS FEEL SOMETHING. YOU MAY NOT EVEN ALWAYS GET A PUMP. TRUST THE PROCESS. IF YOU DO NOT EXPERIENCE EITHER, CONSIDER INCREASING LOAD OR REPETITIONS.

IT IS IMPERATIVE YOU DO TWO THINGS:

ACHIEVE FAILURE. OR CLOSE TO (3 REPS OR LESS LEFT IN THE TANK).

ACHIEVE PROGRESS. LOAD UP. PUSH YOURSELF.

This should be a general guide to what you need to know. If you have any further questions, ask now and don't wait. This takes time and time wasted without knowledge is time spent doing ineffective bullshit.

Getting called skinny is a compliment. Getting called fat is an insult.

Keep lifting, bro

Be happy being skinny/fit. You don't need to chase after a bodybuilder body. Keep at it. This is actually very, very typical when a heavy person first gets into exercising. Those first 20 pounds are REALLY easy to shed, but then you can hit a sort of wall. You've gotten rid of a significant amount of fat tissue, you probably look way better and feel way better.

I was fat before high school, then I started exercising a lot. As a teenager, putting on and taking off weight is ridiculously easy. I'll never forget how great it felt when people started treating me better. Girls paid attention to me, guys and adults treated me with more respect.

So, hang in there, keep working. Increase your reps, talk to people in the gym, they're very helpful and gym bros often have a ton of knowledge about the human body and making it stronger. They're very friendly, in my experience, as long as you're respectful of their time and advice.

Don't try to determine your value by other people's opinions. Be healthy. That is all.