Brand Newby

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi guys, I am in need of some guidance where to get started.

I’m 36. I lifted about 10 years ago, for about 5 years. Never seriously, but when I stopped I could bench almost 350; not bad for a duffer.

I put on muscle and fat very easily. I’ve just messed around with resistance machines for two days and already notice minor gains (notably in my chest and shoulders, my traditionally strongest areas). However, I’ve been completely sedentary for almost 10 years, and this shows. I’m flabby, flabby, flabby, and I think my muscles have atrophied quite a bit.

Add to this two medical issues – borderline low testosterone, and obstructive sleep apnea – and I feel weak and tired all the time.

I’m sick of this. I’m only 36, fergawdssake. I am not a child, but I’m not dead. I want to start building that muscle back up today, and I want to start losing the fat.

My diet is unhealthy. My physical lifestyle is unhealthy. What’s my first step? Doctor? Nutritionist? Gym?

How do I build myself a workout? I want to balance rapid gains (or as rapid as is reasonable) with safety: I don’t want knee, elbow, shoulder, ankle pain or injuries to sideline me (I’ve seen many an athlete put down by these). I want to strengthen my heart and lungs so that when I go at my woman, she knows she’s been had by a MAN, not a wheezing panzy.

Basically, I want to get my mojo back, and I’m hoping 36 isn’t too late to start. Again.

Thanks in advance, for any advice. I’m attaching a pic of my flabby ass so I can’t hide my condition.

2

Well man, it’s good to hear that you are facing the facts. All is not lost. First, your two medical conditions are more than likely directly related to your self described 10 years of sedentary life style. Once you start exercising and clean up your diet, I think you’ll find they will go away with time.

If you feel that seeing a health professional, trainer, dietician, etc. will help you get things off the ground, then by all means do it. you are in position to see great results no matter what you do. However, if you don’t, here are the basics:

Read this site…there are tons of information for training, diet, etc.

Workout - find one from this site that suits you. Keep it simple at first, total body with a little low impact “cardio”. Lift 3 days a week and take a long walk 3-4 days a week.

Diet - Eat a lot of quality protein (variety of sources), lots of fruits and veggies, healthy oils/fats (olive oil, flax, fish). Once a week have one sit down cheat meal. When you leave the table, the cheat is over.

Supplements- you may want to try some Alpha Male for an immediate effect on you testosterone levels. You may want to also try some HOT-ROX, and you may also want to use some low carb protein powder.

Good luck!

3

Welcome to T-Nation!

You might want to check out Precision Nutrition by John Berardi. You can find links here on this site. I have been using it for about a year and love it.

Stay focused and make your workouts a priority and you will get great results.

Good Luck

4

Aim to take a 15 minute walk every day,15 minutes is not gonna get in the way of other stuff and is easy to achieve,and whilst your out you are likely to walk a bit longer,I do it after dropping the kids at school

5

activenocarber.myfreeforum.org/index.php
Go to this site and read. I have been on this way of eating one month it is working for me . I am never hungry and have all the energy for the gym I need
My wife and I go every day at 6:00am till about 7:30am then go to work .I lift 3 days a week and do cardio 2 times a week. Please see my pics on my profile.