Lol... made me laugh.

Clearly I haven't started one yet if I'm here asking for advice???????

I guess it wouldn't hurt for me to try this lol. I was spending like 2 hours or more in the gym doing full bodys though. When I did do them

and? Basics won't work because I've done most of them and my body adapted. I don't know my squat max . Like , wtf?

How does one plateau on something one hasn't started?

Can you read, sir? I wasn't on a program..I was just working out. If you don't know the difference between programs and simply going into the gym and lifting weights then idk

There are people Squatting 500lbs+ after years of "basic" training...

Unless you are some kind of mutant whose body stops responding to progressive overload on a compound lift....

I don't think you are past using the basics

youre right. However can someone give me a straight answer???I'm trying to burn excess bodyfat while building lean. Some guy said that lean muscle is just another way of saying bulking but it's not.

Stronglifts 5x5, it has a free phone app.
If (and only if) you can do exactly what/when it says and restrain yourself from adding extra no matter how easy or "wrong" it feels at the start you'll break out of your current plateau.

Tried this approach with my boss in previous job. He was tall, fit, weighed 95kg (210lbs) and could back squat 50kg (110 lbs) that's including the bar, one rep max, and his hypertrophy progress was stuck. He tried Stronglifts and did 2 or 3 weeks of it and gave up as it was too easy, he still squats half his bodyweight and is plateaued. "You can lead a horse to water, but you can't make it drink"

OP, can you follow a program exactly as it says, no more and no less? Even when it feels "wrong"?

If you can do that, Stronglifts (Google it) is a solution for you.

If you can't follow a program, give up here.

If you want to reduce body fat you've got to eat less. Since you are not adapted to things like squat and deadlift you can continue to make gains on those lifts for a while even if you eat 200 cals a day below maintenance/TDEE.

That "magic" situation won't last forever, but make the most of it while you can. When the program starts getting really tough you'll need to eat 200 more than maintenance. You might still see very slight fat losses at 200 above if you are pushing yourself really really Really hard.

The above answer is taking you at face value that this isn't a troll post, because the contents are borderline trolling.

You plateaued. You were working in a direction and hit a wall. The implication of that is a program. A pointless and mindless program. But a program.

Just about every time you've been given a straight answer, you've argued. Get used to staying fat and weak. Your ego and stubbornness won't allow you to change.

Believe or not I did that last year and saw my best gains. But i felt like i wasn't doing something right because thouse exercises aren't isolated. I felt like i needed to do extra stuff like curls, pushdowns where i could feel it in those particular areas.

Not stubborn at all but people like you are too busy trying to maintain a superiority complex. I don't need extra stuff just and sarcastic sh*t . Just tell me what I need to do and how. Keep your condescending remarks at bay.

lean muscle isn't a thing.

Muscle is muscle

Eat at maintenance with 0.7g of protein per lb of bodyweight, 0.4g of fat per lb of bw as minimums.
As a beginner you may recomp a bit (build some muscle while dropping some fat)

This process will likely be slower and less reliable than if you ate at a surplus but might ease your fear of fat a little.

Pick literally any beginner program and run for 6-9months without modifying, avoiding resets, cheating reps etc.
Watch and learn everything about the main lifts form and breathing and bracing.

I am not looking to go on a surplus. I'm literally looking to get lean. I see people everyday who are bigger and lean. I guess my dilemma is my freaking bodyfat lol!

This is you right off the bat:Where was the superior attitude that set you arguing?

You need to do a basic beginners programme like fierce 5 or starting strength

And at 25% body fat you need to eat at a 500 calorie deficit to drop your body fat

Your lifts are absolutely beginner level, your attitude is before beginner level. It’s rare that I, as an old woman, can outlift a guy who thinks he’s an intermediate

Fix your attitude get on a decent programme and quit trolling

No, your dilemma is the fact that you’re stupid and yet you still think you know more than everybody.

Bro, get off my post. Moron

I put money on the fact that you can't outlift me. Take your old ass off my post if don't like it and don't forget your depends

LOL

I have similar lifts but for reps and in kilos

Do FIERCE 5

It has accessories to your liking

I’m 16 and lift more than you...
Since you wanna compare yourself to someone tremendously stronger than you.

Stop with your obnoxious ego and follow the advice.

Your lifting numbers are low even for someone who's never trained.

Thank for this post OP. I almost cried when it turned out that your number are actually in pounds.

More and more people jumping in trying to help you, trying to explain the same stuff more and more calmly and detailed, and you just offend all of them.

Even the lady. Respect

I almost replied rudely but then I saw that you follow the GAWD, Jeff Cavaliere. Much respect to you sir. Not a lot of people I know keep up with Jeff

kid. Get off the phone before your preschool teacher takes your phone

match you 1000 bucks that she can not only outlift you, she can probably 20 rep your max.You didn't read my post.

Lol it’s Saturday

Have fun being a weakling....
Mr.arrogant

Damn this thread made me cringe

rofl i lost brain cells reading through this thread LMFAO.