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Fitness FAQ

How to start training at all? How much should i train a Week? What should i do, to gain mass? What should i do, to loose mass? What is the ideal bodyweight for perfomance and appearance? Any Ressources on how to start with Calisthenics? Any equipment recs. that covers a lot?
Bodyweight-training at home without any equipment. 5-7 Days a week not less. Mix Almonmilk with Mass Gainer, Nutcreme and Oil. Intermittent fasting. Your height in cm minus 100 should equal your weight. Watch how to get started with calisthenics part I and how to get started with calisthenics part II from dan jeong. I can recommend static bars, pull-up rack, wall bars and rings. NEW ME
At last i highly recommend checking your biomarkers for the sake of health, better than any ensurance.
My Biomarkers:
My Biomarkers:
Leukozyten
Erythrozyten
Hämoglobin
Hämatokrit
MCV
MCH
MCHC
Thrombozyten
Mittleres Plättchenvolumen
Quick
INR
Natrium
Kalium
Calcium
Kreatinin
Harnsäure
Bilirubin gesamt
GOT (ASAT)
GPT (ALAT)
GGT
Alkalische Phosphatase
LDH
CK (Ro)
Lipase
CRP
Albumin
TSH basal
Glukose
GFR
HbA1c
LDL-Cholesterin
My Biomarkers:
4.3 - 10.0
4.50 - 5.90
14.0 - 17.5
36.0 - 48.2
77.0 - 96.0
26.0 - 33.0
33.0 - 36.0
150 - 400
7.0 - 12.0
70 - 130
0.70 - 1.30
135 - 145
3.5 - 5.1
2.15 - 2.55
0.7 - 1.2
3.4 - 7.0
<1.3
<50
<50
<60
40 - 130
<250
<190
13 - 60
<5
35 - 52
0.27 - 4.2
60 - 100
0
4-5.7 (%)
<160
My Biomarkers:
10.80 ↑
5.31
15.4
45.8
86.2
29.0
33.6
302
7.4
89
1.07
142
4.4
2.43
0.73
5.4
1.3
35
39
26
92
189
313 ↑
27
<1
51.5
2.13
74
127
0.84
80
++ Muskelaufbau:
1,6 - 2,2 g Eiweißproteine pro Kilogramm Körpergewicht. Derzeit 70 kg also 112-154 g pro Tag. 
+ Zunehmen (Massephase):
4-7 g Kholenhydrate pro Kilogramm Körpergewicht. Derzeit 70 also 280 bis 490 g pro Tag. 
- Abnehmen (Shapephase):
Weniger Kalorien als der Bedarf zu sich nehmen (-500 Kal / Low Carb und Fasten)
Autophagie: 
Bei Fasten wird der Energiegewinnungsanteil aus Fettgewebe gesteigert, recycelt und gesäubert. 1 Kg Fettgewebe = 7000 Kal. / Vebrauchsschnitt 1 Tag = 2500 Kal.


Gymnastic Bodys: https://www.gymnasticbodies.com/exercises/elevated-row/