A Month of Extreme Training

Training Beginners
1

I’m in college and I’m going home for a month for christmas vacation. I’m going from super busy to super… not busy, and what I want to do is make as much of an impact as possible on my physique. The goals (in this order) are:

  1. Lose as much fat tissue as is possible in a month
  2. Build as much muscle as possible without countering my fat loss

Sticking to a diet and nutrition plan religiously (except christmas day, my mom’s cooking is ridiculously good)

So my question is, can someone please point me in the right direction as far as a training program and nutrition plan go? I’ll have limited access to equipment because it’s such a small town. My parents have a bowflex in their basement that they never touch, but from what I can tell, everyone serious about lifting thinks bowflexes are shit.

I’m pretty much a beginner, with very limited muscle/experience. Thanks a bunch for any help you can offer.

2

Post up your weight, body fat% if you know it, height and what you can lift on the main lifts.

3

One month is not very long. You sound like a total beginner. You don’t have any weights.

In my opinion the best thing you can do is spend that month priming yourself for future exercise.

You should base your fat loss around sprints, 400m. Search T nation for the routines on sprinting. It is the fastest way to fat loss and will give you a good workout all round. Maybe do that every second day.

you could also do 20 rep breather squats - again, look them up. you have no weights but is suspect you might have a backpack or something you can fill with junk to get some weight, and maybe weigh it on scales. you could do these 3x a week on non sprint days. note your legs will be suffering with all this leg work.

you could also do pushups and handstands, and if possible, chinups.

Again, 4 weeks is HARDLY ANY TIME - gaining muscle takes months and months of steady work. As a beginner though you should notice some good changes.

Don’t diet whilst doing this. Drink 2 litres of milk a day on top of other food. I’d say drink 4L but nobody ever listens to that and you prob. won’t drink 2L and you prob. won’t do what I said anyway.

If by some miracle you DO what I say then you will lose fat and gain muscle, and gain fitness, and be pretty wrecked a lot of the time and need to chill out a lot.

I doubt you will do what I say and instead will do some half assed routine/diet and come back the same, or worse.

do your searches now:

20 rep squats
gallon of milk
sprint for fat loss
bodyweight exercises

4

Again post up more info so that people can make a judgement on where you are now and help you get to where you want to be rather than bombarding you with lots (sometimes contradicing) of information. Having said that I agree with some of the above.

What equipment will you be going back to after christmas?

5

“Choose, but choose wisely” Worked for Indiana Jones and it can work for you as well. Pick one, but not both. I think you will have more visible success with fat loss in a month, especially with limited equipment.

Bowflex - it is a tool. It may not be the best tool, but it can do the job for the time being. Besides, what’s the alternative?

6

Thanks for the responses guys.

Okay, I’m 6 foot even, 160lbs. I don’t know what my bf% is but if you look at the pictures in the article ‘shredded in 6 days’

I’m between level 1 and 2. My abs are a little more like 2, but I’m a bit smaller.

I understand that a month isn’t very long, but I plan on keeping it going when I get back. And yes, I’m definitely a beginner. I just want to make as much progress as is possible in a month, and then launch into it next semester.

I’ll be coming back to a college gym. I scoped it out when I went running on the track, and it looks constantly packed, but I’m hoping if I go in the evenings next semester, it’ll be a little less crowded.

7

After reviewing everything you have provided, stick with #2. Workout hard every day, eat, and rest.

8

It soundsl ike you already run on the track (?) what distances?

Seriously sprinting is a great way to cut fat fast, and will get you in great shape for intense weights workouts when you get back.

You could use the bowflex for other things just to muck around and get used to using your muscles, it probably isn’t that bad for that sort of thing, the fact that it is convenient might also get you using it.

In 4 weeks of progressive sprinting 400m and using the bowflex, you can lose all the fat you have, and get muscles ready for weights.

I also suggest buying the two books

Practical Programming
Starting Strength

and reading them when on holidays they will give you a complete grounding in all things necessary to know, and great timing BEFORE you start using a college gym.

9

Okay, thanks a bunch.

I generally just run until I get tired, which is around 14 or 15 laps around the indoor track. 11 laps is a mile, so a mile and then some. I’ve never done any sprinting before, but will definitely look into that.

I’m looking at hiit, and I’ve noticed there are a couple different options there. How long in general would you recommend I sprint, and how long should I jog in between? How many reps should I start at, as a beginner? I’m excited by what I’m reading about this.

Also, about the milk. I have moderate allergies to dairy. Nothing serious, I don’t go into shock and die, but I’m pretty sure drinking mass quantities would put me in bad shape. I’m not really into soy, are there any other substitutes for this?

10

where does a 6ft 160lb dude lose fat, does he even have any to start with

11

Milk allergy - is this bloating? Have you tried lactaid or some other product to help digest milk? If allergic, that can be a problem, also where are you going to get protein from - can you drink protein powders like the ones sold at Biotest? It doesn’t destroy your progress but it is tricky without milk products to cheaply get your protein up there, I suspect. don’t worry about the milk but find protein some other way.

Running - man it was hard to find this article. It is not coming up under “articles”

If that link don’t work, look on T-Nation for “running man”

12

The milk thing is an allergy, it makes my eyelids swell up and everything. I have a couple buckets of low-carb Metabolic Drive and one big one of Grow! Whey from Biotest that I can go crazy with.

That article is perfect, exactly what I needed, thanks a bunch!

13

[quote]jump2it wrote:
where does a 6ft 160lb dude lose fat, does he even have any to start with[/quote]

haha… it’s in my lower ab area, actually.

14

[quote]jump2it wrote:
where does a 6ft 160lb dude lose fat, does he even have any to start with[/quote]

from his head

Anyone that light and young with number 1 priority to lose fat is going to do some stupid diet/routine to lose fat no matter WHAT you say. Therefore the best thing is steer them to sprints. They will actually lose fat, and improve general physical fitness, and be primed for weights, and possibly hungry for weights too.

I would not take someone starting out and tell them to bulk. Not if they are not yet primed for weights and actually lifting.

1 month sprints - primed, lose some fat, faster, feel better, look better, really enthusiastic

1 month learning exercises and learning

3 months linear progression add weight each workout

1 month ease up a bit

3 months linear etc… with 4th month back off, continue for a few years or until that no longer works

then start on weekly progressions for a few years, then maybe advanced one day

now, that is not what most do. what most do is read some crazy routine try it, stuff around, diet, have whacky goals that change all the time, bulk, cut, bulk, cut, all in the same week, argue about the “best” routine, never read a proper book only ad-hoc articles, spend all their money on supps, hang around for 5 years with rubbish progress.

this guy will be the same. In 2 months time instead of sprint / weights and reading that book I said, will be hanging around here after doing some super duper licorice routine then another routine then another, and then, will be a “hardgainer”

15

I would spend your month doing HIT 2/3 times a week as well as GPP (look it up) then start up on a good solid lean bulk with a good program behind you when you join the gym. I would also look at joining a gym/getting some home weights for future holiday periods.

Off the top of my head Mike Mahler’s Training for Gen Ent, Chirstian Thibadau’s Articles for Newbs and John Berardi’s cardio stuff are good articles for you, search for them, I can’t be bothered!

16

[quote]Magarhe wrote:
One month is not very long. You sound like a total beginner. You don’t have any weights.

In my opinion the best thing you can do is spend that month priming yourself for future exercise.

You should base your fat loss around sprints, 400m. Search T nation for the routines on sprinting. It is the fastest way to fat loss and will give you a good workout all round. Maybe do that every second day.

you could also do 20 rep breather squats - again, look them up. you have no weights but is suspect you might have a backpack or something you can fill with junk to get some weight, and maybe weigh it on scales. you could do these 3x a week on non sprint days. note your legs will be suffering with all this leg work.

you could also do pushups and handstands, and if possible, chinups.

Again, 4 weeks is HARDLY ANY TIME - gaining muscle takes months and months of steady work. As a beginner though you should notice some good changes.

Don’t diet whilst doing this. Drink 2 litres of milk a day on top of other food. I’d say drink 4L but nobody ever listens to that and you prob. won’t drink 2L and you prob. won’t do what I said anyway.

If by some miracle you DO what I say then you will lose fat and gain muscle, and gain fitness, and be pretty wrecked a lot of the time and need to chill out a lot.

I doubt you will do what I say and instead will do some half assed routine/diet and come back the same, or worse.

do your searches now:

20 rep squats
gallon of milk
sprint for fat loss
bodyweight exercises

[/quote]

Did you seriously just recommend that this dude drink extra MILK in order to LOSE FAT?

Yeah, i think filling him with fast digesting sugars and insulinogenic proteins will really help him lode fat.

Fast is the dude isnt really fat at all likely. Even so the last thing he needs is any more milk.

And 20 rep squats for a dude with a bowflex and no real experience squatting? good advice. What if his max is like 100 #? you think sitting around squatting 65 or 70 pounds for 20 reps with beginner form deteriorating quickly at rep 8 onwards will really cop him some monster results?

You sir, have enough good advice to choke a horse.

I wish you would write an article on “4L of milk for fat loss!”

-chris

17

Why dont you get a monthly pass to a local gym and begin a real program?

Also, dont look for shit out of a month. You might go from ‘tragically out of shape’ to ‘almost ready for real training’ but more progress will take months and years etc.

So If i were you I’d look into building up body weight movement strength and good squat form. after that maybe just get some interval training in using your bodyweight movements or run, bike, swim, run stairs etc.

-chris

18

[quote]Avocado wrote:
Magarhe wrote:

Did you seriously just recommend that this dude drink extra MILK in order to LOSE FAT?

Yeah, i think filling him with fast digesting sugars and insulinogenic proteins will really help him lode fat.

Fast is the dude isnt really fat at all likely. Even so the last thing he needs is any more milk.

And 20 rep squats for a dude with a bowflex and no real experience squatting? good advice. What if his max is like 100 #? you think sitting around squatting 65 or 70 pounds for 20 reps with beginner form deteriorating quickly at rep 8 onwards will really cop him some monster results?

You sir, have enough good advice to choke a horse.

I wish you would write an article on “4L of milk for fat loss!”

-chris [/quote]

You are an idiot. Pay attention.

What the kid was asking and what he needed are two different things.

He is not fat. Rather than convince him that I gave him something that would be useful i nthe meagre 4 weeks he has.

Sprints to get him in shape and prepared to return to a REAL GYM at college.

A book to read to get him up to speed.

A toy to play with - the bowflex - to keep him interested and at least get his muscles used to producing force in unusual ways.

Milk - because he does not NEED to lose fat - and he will need more nutrition - and being a kid, he WON’T do it any other way that is inconvenient, like actually preparing meals himself. (but if he has probs with milk, no good). If you have anything against 4L of milk a day then you haven’t a clue.

So what if he can squat only 50 pounds? Who gives a sh#t? In 4 weeks on holiday with no weights and probably goofing off all day, what do you think he is going to do? He can do worse than crappy squats with a backpack on his back weighing 30 pounds to get him at least a bit fitter, and some sprints around the block.

But instead of spending 4 weeks sprinting and flexing and reading and learning, he will try some half assed thing, because numbnuts like you will come along and shoot down everything I said, WITHOUT giving a useful alternative.

“4L of milk for fat loss!” - with 20 rep squats is exactly the fat loss a skinny-fat kid needs.

Sorry for calling you an idiot but you really have not got a clue, and seemed to enjoy attacking everything I said with a lot of half assed opinions. Give a better plan for this kid for his 4 weeks off, or shut up.

19

[quote]Avocado wrote:
Why dont you get a monthly pass to a local gym and begin a real program?

Also, dont look for shit out of a month. You might go from ‘tragically out of shape’ to ‘almost ready for real training’ but more progress will take months and years etc.

So If i were you I’d look into building up body weight movement strength and good squat form. after that maybe just get some interval training in using your bodyweight movements or run, bike, swim, run stairs etc.

-chris[/quote]

I would go to a local gym for sure if there was even one here. Small town, middle of nowhere.

And I’m not really expecting to be a monster after a month. I’m going to see what I can do with the bowflex, take the advice about hiit 3 times a week.

Also, I’ve discovered some 35lb dumbbells in the basement that I’m thinking of squatting, do you think that’s enough weight to do anything? Any other creative ways you can think of to make use of them?

Thanks again to everyone who has helped me out with this.

20

[quote]Magarhe wrote:
Avocado wrote:
Magarhe wrote:

Did you seriously just recommend that this dude drink extra MILK in order to LOSE FAT?

Yeah, i think filling him with fast digesting sugars and insulinogenic proteins will really help him lode fat.

Fast is the dude isnt really fat at all likely. Even so the last thing he needs is any more milk.

And 20 rep squats for a dude with a bowflex and no real experience squatting? good advice. What if his max is like 100 #? you think sitting around squatting 65 or 70 pounds for 20 reps with beginner form deteriorating quickly at rep 8 onwards will really cop him some monster results?

You sir, have enough good advice to choke a horse.

I wish you would write an article on “4L of milk for fat loss!”

-chris

You are an idiot. Pay attention.

What the kid was asking and what he needed are two different things.

He is not fat. Rather than convince him that I gave him something that would be useful i nthe meagre 4 weeks he has.

Sprints to get him in shape and prepared to return to a REAL GYM at college.

A book to read to get him up to speed.

A toy to play with - the bowflex - to keep him interested and at least get his muscles used to producing force in unusual ways.

Milk - because he does not NEED to lose fat - and he will need more nutrition - and being a kid, he WON’T do it any other way that is inconvenient, like actually preparing meals himself. (but if he has probs with milk, no good). If you have anything against 4L of milk a day then you haven’t a clue.

So what if he can squat only 50 pounds? Who gives a sh#t? In 4 weeks on holiday with no weights and probably goofing off all day, what do you think he is going to do? He can do worse than crappy squats with a backpack on his back weighing 30 pounds to get him at least a bit fitter, and some sprints around the block.

But instead of spending 4 weeks sprinting and flexing and reading and learning, he will try some half assed thing, because numbnuts like you will come along and shoot down everything I said, WITHOUT giving a useful alternative.

“4L of milk for fat loss!” - with 20 rep squats is exactly the fat loss a skinny-fat kid needs.

Sorry for calling you an idiot but you really have not got a clue, and seemed to enjoy attacking everything I said with a lot of half assed opinions. Give a better plan for this kid for his 4 weeks off, or shut up.

[/quote]

fair enough. my criticisms in general were fairly half-assed. I was still mildly agitated from another thread i had just looked at unfair of me to be an outright cunt.

Even so, With his overall lack of ability or access to train legitimately HARD I’d say the milk is still not an optimal idea. And make no mistake, I recommend and use the “Sq’s & Milk” method for training teenage, non-cooking athletes with grand success.

Thing is I have no idea where all the milk is going to go when he has no great ways to cause muscle micro-trauma and adaptation response. Without the squats the milk is just milk, which is not good for most people to overeat without need [ie. the widowmaker Sq sets].

So yeah when he gets back to college Squats and milk might be a great program depending on his ability and level. But for now i think there are better alternatives.

Without a legit training area I’d say his best options are to use the bow flex and work on body weight lifts.

Despite being a highly suboptimal tool the bow flex is some form of graduated resistance. I’d say if he puts his ass into some training on the bow flex 5 days out of 7 he could develop at least some overall work capacity.

Between that and some body weight training, squats, pistols, various presses and chins [if available] he would likely be more than ready for some legit program in the coming year.

And you’re right in saying that he does not likely need to lose fat. Since he is at home though and has all the time in the world there is no better time to learn to cook. Now that he’s in college and is a going to be a big boy who can tie his own shoes it’s about time to learn to cook some shit.

Start with the slow cooker and move onto the counter-top grill. both things you can use in school.

If he isnt willing to put a small amount of his massive span of free time into cooking then i highly doubt he has the dedication to get results out of any program. Learning to eat a planned nutrition program of solid foods like meat, veggies, fruits and some grains will assist him further into his life than the extra unnecessary calories from the milk he’d be drinking while not training hard enough to warrant it.

Getting protein out of animals and their unborn offspring are far more stable ways of gaining lean weight. That and he will likely have a bunch of home-cooked mom meals to hook into.

-chris