Some Beginner Questions.

Bigger Stronger Leaner Beginners
1

Hello, I’m new to T-Nation and looking to start weight lifting for fatloss, metabolic gain, and functional strength gain.

To rephrase it…
My goals:
1-Lose fat.
2-Gain functional strength.
3-Metabolism raise.

I realize that three goals is not at all suggested, but I’m assuming that i’ll put on muscle despite going for fat-loss as I’m a fairly fresh slate (beginner). And metabolic gains will come from muscle growth.

So in reality… my main goal is to cut fat.

I also predict that I’ll make strength gains in the time frame i’m looking at (from past experience… from like 4 years ago).

I’m looking for any and all tips. I’m thinking about putting myself on a ketogenic-type diet(mabye). I’ve invested in fish oil, and a multivitamin.

Desired time-frame for a fat-cutting nutritional plan is 4-6 weeks (then I plan to resume normal diet and continue/modify weight lifting goals).

My Info:
I’m 6’3
Approx 205 lbs
21 years old
Approx 17-20% body fat

Have not done much in the way of lifting since highschool.
I’ve mostly only used machines before, but I want to learn how to do some free-weight compound lifts… (i.e. squat/clean/snatch)
I eat generally healthy foods (very very rarely eat junk foods).

Some Questions…
Should I plan on using dumbells for benching if I don’t have a partner?
How should I go about learning to squat with a barbell?
what time is an optimal time for weight training/ doing some HIIT? (morning, night, split up?)
Nutritional planning post/prior to workout?
Any suggestion on workout plan?.. been reading up on some like http://www.T-Nation.com/readTopic.do?id=508031
Any good tips in general.

-edit-
Oh its been a while since I’ve lifted…
But some conservative estimates (lower limits) on my current stregth for approx 8 reps. Some could be near-correct some could be very underestimated.

Bench Press 120 lbs
Leg Press 275 lbs
Dumbell curl 50 lbs
Dumbell upright row 60lbs
5-7 pull ups.

I’ll update after I hit up the gym for a week.
-edit-

2

You don’t need to cut. As a relative beginner I think the worst thing you can do is go into a “cutting” or “bulking” phase. This is being discussed on about 3 seperate threads in this forum right now, so there’s some more reading for you.

But the bottom line is that, as a beginner, you need to be focused on learning how to make good choices and establishing good habits. Find the “7 Habits” by John Berardi and read them. Mastering those habits should be the entirety of your nutritional plan at the beginning. Fat loss will come with that in the beginning. Beyond that, you need to get used to getting into the gym and putting consistent effort. Look at the guys who have the body you desire, they probably have many different nutritional strategies and many different training plans, but the one constant is that they all have been consistent in putting in hard work for years. Right now you need to worry more about getting in the gym 3-5 times per week and working hard and making good choices in the kitchen than cutting or bulking.

3

I like Chad Waterbury’s “Total Body Training”.

Very easy to use for beginners and works the entire body pretty equally.

Search for it in the articles.

4

4-6 weeks that aint long are you only looking to lose 8-12 lbs max I would hope?? 6’3" and 205 I sure as heck wouldnt look to lose to much

Read the are you beginner thread above it will give you a ton of great info

Sure DB are great they build the stabilizers as well If doing BB work simply ask for a spot or stop just shy of failure.

Squat read (see above thread recommendation), watch videos and practice practice, practice. drop the load and ego and do it a LOT youll get good at it

Optimal time when ever you will be consistent and when you personally perform bets for some thats morning some thats night. Id personally split up HIIT and resistance training

Nutrition and plans again read that thread There is simply toooo much for any of us to just blindly tell you. do some self educating and come back with any more directed questions

Read etc BUT start TODAY dont try and get the PERFECT plan a shit plan put to action is a lot better then a perfect plan just on paper

Phill

5

Planning on trying to hit atleast 14% body fat within 6 weeks. Figure thats about 1-2lbs of fat per week. Dont plan on going under 12% though at the present time. Would actually rather gain lean mass, but i’ve decided the fat goes first.

I’m not planning on any “cutting” phase-type stuff. My first goal is to drop fat and I tend to follow very strict diets better than somewhat lienient diets. Therefore the keto diet looks good because its super strict.

Also…
How about dumbell squats? I assume I will not be carrying any great load at first… dumbell squats a safer option to start off with if I want to hit the ground running?

And should I try to do box squats?.. i dunno if there’s even a stable object that i could easily move and utilize as the box at the university’s gym.

6

Eat at maintenance… get 200+ grams of protein a day. Eat oats, whey and tuna,and veggies. Find a good routine do prenty of cardio.

7

sounds good.