>>83939308>>83941249>>83941469If you're starting out then do super lightweight stuff with a lot of reps so you can build up endurance and let your body know whats going to be happening. Before doing 15lbs curls I did a fuck ton of reps with a 7lb dumbbell aiming for around 100 total reps. With pushups I could barely do 10 a DAY without getting tired so I transferred the same philosophy with the dumbbells and do 2-3x15-30 pushups against the stairs or pushups on your knees if you don't have stairs.
My goal was to build up endurance first and foremost with lighter weights. Once I got comfortable enough hitting 100 total reps I transitioned to the more traditional heavier stuff. From personal experience, I encourage you to follow the same path if you're starting out.
For diet, I suggest getting a 15 pound of brown rice from Amazon and make variations of fried rice with eggs, chicken, vegetables, ect and I usually make a big enough bowl that lasts me the entire day. For soi sauce I highly recommend Pearl River Bridge Light soi sauce and Vidalia onions to sautee/caramelize since it's the sweetest of the onions and compliments the umami and saltiness perfectly. I did this diet almost every day because it was the easiest and best way to make me feel full the most and the longest.
With the above setup I've lost around 30lbs since February. Hope you take bits of my journey and incorporate them into yours. Best of luck, fellow champy.
>TL;DR do lots of light reps then transition fewer heavier reps 