Just Starting (Lost the Weight)

Bigger Stronger Leaner Competitive Bodybuilding
1

First of all I would like to say sorry for posting the pictures of my weak body. I have just now lost the weight I wanted to before starting to lean out/bulk up. My question is what would you suggest for me so I can lean out the stomach I’m looking to get a six pack by the end of the year while still bulking the arms back pectorial region. I bought some fitness magazines but not alot applies to me due to never working out before.

Flame if ya want but just relize I have never lifted a day in my life so suggestions would be more helpfull since I already know I’m completely out of shape.

2

[quote]nobodyfamous wrote:
First of all I would like to say sorry for posting the pictures of my weak body. I have just now lost the weight I wanted to before starting to lean out/bulk up. My question is what would you suggest for me so I can lean out the stomach I’m looking to get a six pack by the end of the year while still bulking the arms back pectorial region. I bought some fitness magazines but not alot applies to me due to never working out before.

Flame if ya want but just relize I have never lifted a day in my life so suggestions would be more helpfull since I already know I’m completely out of shape.[/quote]

you cant cut and bulk at the same time. read the articles on this website. eat cleanly. gain a lot of muscle over the winter. you should gain a pound of muscle a week if you eat right. keep a food log and workout log. you cant get a six pack if you have no muscle to start off with. i was a completely out of shape person about 9 months ago becasue of drinking too much beer now im a million times better all it really takes is dedication. make sure your eating enough most of bodybuilding is diet.if your not gettign stronger and gaining muscle every time you go to the gym your not trying hard enough. whats your stats like?

3

Hmmm… I could go several ways with this:

  1. Peanut Gallery (what you will get)/Genreal Consenus
    Bulk Up. You’re under 200 right?

  2. Very harsh Peanut Gallery
    Try Working out first

  3. Me
    I guess bulk up first. Lift heavy/often and you’ll prolly lean out a bit w/ added mass

4

Being a beginner, you should be able to add muscle and possibly lose more fat along the way.

Gains (and losses if you’re talking about fat) should come quicker the newer you are to working out and eating right.

Just be consistent with working out, and make it a habit. If you find that it seems like it’s too much and you want to quit, push yourself through it.

A good way to help stay on track would be to only change a few things at a time, until you get used to doing whatever it is that you changed, like going to the gym consistently, or eating more frequently, or eating “cleaner”.

Try it for at least 3-4 weeks to make it a habit before thinking it’s not for you, and give it at least 6-8 weeks to see good results.

Remember, this isn’t just a temporary thing, it should be ongoing for life.

Chad Waterbury’s “Anti-Bodybuilding Hypertrophy” routine has worked great for beginners and moderate lifters as well.

Try to eat at least 5-6 meals a day, and eat a lot of veggies and fruit instead of breads and other processed foods, and get a lot of protein in you.

That should be a good start for you. Of course there’s a lot more info out there, but it’s easy to get caught up in trying to do everything just right and waiting until you have it all figured out before lifting. It’s called “paralysis by analysis” and happens to almost everyone.

Consistency is more important that finding the “best” routine right now.

Good luck and keep us posted on your progress!

5

Leaning out/six pack should be furthest from your mind. You honestly dont have a six pack because you dont have one to show. the abs are like any other muscle you have to have one to built to have them to show and you have a complete lack of muscle everywhere.

What you need to do is Lift and eat for gaining muscle. im not saying you have an all out pass to the buffet but if you ever want a six pack and muscles in guessing a good start would prob be around tripling your intake, get a ton of healthy foods, protein, carbs and fats. Supplement that with lots of heavy lifting not playing around in the gym get in there get your work done and get out.

A great place to start is well first and foremost get to the store buy food and get to the gym. Sitting idle waiting for the perfect plan is getting you know where and fast. Get in there learn the basic moves, bench, squat, DL, chins, rows, all their variations. In the mean time read and put further things to use as you learn them.

Read the threads pinned above the newbie and are you a beginner threads. Maybe look for the “Big Boy Basics” article great place to start. Keep reading and come back with any questions along the way that are more directed than simply “Im new help” you have to put in some effort

Phill

6


Alright thanx after reading through some stuff here I found some stuff that is focused on bulking up. My question now is would cardio hurt if I’m wanting to build mass? Oh and heres a picture of the front

7

[quote]nobodyfamous wrote:
First of all I would like to say sorry for posting the pictures of my weak body. I have just now lost the weight I wanted to before starting to lean out/bulk up. My question is what would you suggest for me so I can lean out the stomach I’m looking to get a six pack by the end of the year while still bulking the arms back pectorial region. I bought some fitness magazines but not alot applies to me due to never working out before.

Flame if ya want but just relize I have never lifted a day in my life so suggestions would be more helpfull since I already know I’m completely out of shape.[/quote]

You are buying fitness magazines but haven’t been to a gym yet? Why? When do you get that gym membership? Why are you still waiting?

8

you can do cardio but why? jsut build some mass with a clean bulk. arent magazines like 6 bucks a piece. you can probably get a gym pass for like 30 bucks a month. magazines are not what you should be reading they are full of junk.

9

Just got a year membership to the local gym. I can dedicate every night and one whole day a week to working then both weekend days. Heres kinda the plan I got setup plz feel free to critique it. I have it set up on 4 day rotation.
Day 1: Flat barbell
incline dumbell
dumbell flyes
skullcrushers
overhead tri dumbell press
Under hand seated rows
crunches
Day 2:
squats
leg press
lying leg curls
standing calf rises
Bicycle crunch
seated calf rise
Day 3:
Standing military press
dumbell shrugs
pull ups
side lateral raises
upright bell rows
kneeling cable crunches
Day 4:
Dead lifts
Bent over rows
One arm dumbell rows
barbell preacher curls
dumbell curls
I also have a meal plan that consists of me eating 6 times a day. Foods consist of egg whites non-fat yogurts whole wheat breads cottage cheese and lots of meat LOTS OF MEAT. My calorie intake should be around 2500 which for starting out at my weight of 172 should be not to bad. I went and got my body fat % checked and im at 17%. My question now is what supplements should I take to help me gain the mass and when should I take them I can stop by the local GNC anytime so if you can give me names and how much i should need that would really help.

10

I think it’d be preferred to do a workout like ABBH or Big Boy Basics if you’re a newbie. It’ll be better programmed than anything you can come up with. Make changes as necessary because of equipment (which in my case is usually large changes)

11

Whenever a new guy starts a program they want to do three hundred exercised per workout. If you can do all those exercises in your workout then you ain’t working out with any intensity and likely won’t see any results.

You need to pick for instance on back day three to four max compound movements that done with the right weight and intensity you will barely get through. Right off the top of my head, I would say deadlifts four sets being a beginner eight to twelve reps to learn the correct movement.

Then pull ups four sets bodyweight (if you can do pull ups) however many reps you can hit. Then barbell rows with a weight that you can again hit eight to twelve reps with. Then maybe finish up with straight arm lat cable pull downs if energy levels permit.

That’s it that would be your back day. If you are eating enough calories and resting this type of workout on say three days through the week hitting a body part or two on each day will provide stimulus for you to make great gains over a years time. Again given that nutrition and rest are factored in.

Compound movements are what you need right now think Deads. Squats, Bench and Shoulder Presses, and build your program around these.

D

12

[quote]nobodyfamous wrote:
Just got a year membership to the local gym. I can dedicate every night and one whole day a week to working then both weekend days. Heres kinda the plan I got setup plz feel free to critique it. I have it set up on 4 day rotation.
Day 1: Flat barbell
incline dumbell
dumbell flyes
skullcrushers
overhead tri dumbell press
Under hand seated rows
crunches
Day 2:
squats
leg press
lying leg curls
standing calf rises
Bicycle crunch
seated calf rise
Day 3:
Standing military press
dumbell shrugs
pull ups
side lateral raises
upright bell rows
kneeling cable crunches
Day 4:
Dead lifts
Bent over rows
One arm dumbell rows
barbell preacher curls
dumbell curls
I also have a meal plan that consists of me eating 6 times a day. Foods consist of egg whites non-fat yogurts whole wheat breads cottage cheese and lots of meat LOTS OF MEAT. My calorie intake should be around 2500 which for starting out at my weight of 172 should be not to bad. I went and got my body fat % checked and im at 17%. My question now is what supplements should I take to help me gain the mass and when should I take them I can stop by the local GNC anytime so if you can give me names and how much i should need that would really help.[/quote]

I think your workout plan looks pretty solid. Just stick with it and before you know it you’ll be making some gains.

I would suggest that if you can eat more than 2500 calories you do so. I wouldn’t even focus on calories if I were you. Just eat, eat and eat some more. You just need to feed your body as much as you can stomach. In my opinion.

As far as supplements go, don’t waste your money yet. A lot of food and hard work in the gym is all you need right now. Food will be your supplements right now. It’s amazing what food can do for you when you are eating enough of the right stuff.

Good luck and stay dedicated!

13

Add fruits and veggies to that diet and you’re on to something.

14

Good Bulk example: http://www.T-Nation.com/readTopic.do?id=1027723

Learn from this guy’s experience.

15

[quote]Professor X wrote:
nobodyfamous wrote:
First of all I would like to say sorry for posting the pictures of my weak body. I have just now lost the weight I wanted to before starting to lean out/bulk up. My question is what would you suggest for me so I can lean out the stomach I’m looking to get a six pack by the end of the year while still bulking the arms back pectorial region. I bought some fitness magazines but not alot applies to me due to never working out before.

Flame if ya want but just relize I have never lifted a day in my life so suggestions would be more helpfull since I already know I’m completely out of shape.

You are buying fitness magazines but haven’t been to a gym yet? Why? When do you get that gym membership? Why are you still waiting?[/quote]

Great advice. Go today. Join today – spend the money. Start making positive changes to your life now. Start with small, consistent changes.Almost anything you do will help.

Read the beginner thread! Everything is there you need right now. Come back with questions. It doesn’t matter what program you do now, and the simpler and more basic the better.

Forget bulking or cutting. Forget about your abs. Eat cleaner, eat more often. Change your dietary habits for the better – small consistent changes over time-- and your body will improve.

Your goal now is consistency. Once you’ve worked out consistently and eaten clean for a few months, you can think about more specific goals.

16

You lost weight? How much?

Dont be concerned with abs so much, just by lifting heavy shit your abs will get stronger.

Just eat eat and eat, cleanly of course, and you will do fine.

17


35 pounds here is a picture of my old face i dont have any of my old body

18

sexy just wait till your buff be dedicated youll be glad u did

19

Well Congrats on loosing the weight however, I think you would have been better off keeping the weight and lifting hard, I have to imagine that some muscle was lost. The weight comes off as you improve the quality of your diet and muscle mass increases.

Don’t get sucked into the " I have to loose weight before I can gain muscle" BS.

You can do both at the same time just by eating alot of the right stuff.

And fuck scales, they tell you nothing about what you loose or gain, only that you did. Be your own judge.

Good luck!