Starting from Scratch

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi all, great site you run here. I’m just starting out on my path to fitness and I was hoping for some suggestions on how to do it correctly and efficiently. I just (within the past month) have gotten a gym membership and started using it on a regular basis. I just got my stats measured today for the first time ever, and they are as follows:

21 years old
Height: 6’1-6’2, Weight: 272 lbs.
Shoulders: 53-1/2", Chest: 48"
Arms: 16", Waist (Navel): 46-1/2"
Hips: 47-1/2", Thighs: 25"
Calves 16-1/2", Bodyfat: 25.4%

I used to be rail-thin in grade school (7-8 years ago), then ballooned to close to 300 during high school until now (various reasons, probably undiagnosed depression,etc). A few of the main reasons I have not started a workout plan beforehand is the whole body-image problem of being overweight, and being afraid the fit, good-looking members of the gym would run me out of their place, and not knowing a whole lot (or much at all) about proper lift technique, machine operation (hey, I’m a beginner, remember?), or locker room etiquette (kept thinking of the damn high school lockerrooms and being embarrassed about who I was). Well, I’ve determined that I’m tired of being fat, and if someone has a problem with me trying to better myself physically, then screw 'em.

I do have before pictures, but I am hesitant to post them without some after pictures to show that I really am someone worthy of you guys’ advice and attention. As I said before, I probably have had the “I’m fat so why bother trying to look like an Abercrombie and Fitch model?” complex.

Thank you in advance for your comments and advice!

2

Well, I’m pretty new here, but let me tell you about me. I’ve been doing what you want to do for about a year. I’m 34 and I haven’t trained since high school.

I quit smoking a year ago on my 13th aniversary. I weighed 245/48% at 5’9". I started working out again because I had been in shape in HS and while I was in the Navy, but I had let myself go for the last decade or so. My dad is shorter and bigger than me, so I came by it honestly.

So this morning, I weighed 189, with a bf of 24%. 34" waist, down from 42 1/2". My 10 year old daughter says I look 19. My wife told me the other day that I’m a hottie now. My 13 yo son’s female classmates giggle whenever I walk by. (That’s what I was shooting for. Teen groupies! YEA!)

So you are where I was a year ago. And I’m telling you that I thought and felt every single thing that you are now. It’s natural.

Here’s what you have to do.

  1. Go to the gym. (SHUT UP AND LIFT THE DAMN WEIGHT) Set a schedule and don’t let anything, ANYTHING, get in the way of that. If work rears it’s ugly head, go afterwards. I get up at 4 (it’s a navy thing) and to the gym at 5. It’s the time I have.

  2. Learn. Everything you can get your hands on. Nutrition, training, cardio, supplementation. Make yourself an expert. The people here are a great source of information. I have learned more from reading Berardi than anybody else. You can find him here on T-Nation.

  3. Eat. This is where the learning part starts to get important. Eating is 75% of what you want to do right now. 3 meals at BK won’t cut it anymore. You have to eat better than that. Eat smaller meals, whole food - not prepackaged stuff, and eat them more frequently. As you cut out the fried, fast foods, your moods will get better, you will feel better and have more energy.

You know, that’s it. Lift, learn, eat.

The most important thing is to know where you are coming from, where you want to go, and understand that you aren’t going to lose all of the weight in a week. Or a month. This is a lifestyle change. You can’t do this for a couple of months and then quit. You will be worse off than before. You have to decide that you aren’t going to be like this anymore. You are going to change the way you do things.

There are other things to consider as well, but they aren’t quite as important right now. You have to bring your body back to a healthy point first. Goal setting (more than the general “get back in shape”) is something that you will learn about as you go along.

Oh yeah, find yourself a workout partner. Somebody who has been there already. Someone stronger and more experienced than you. Someone who is there every day. Someone who will kick your butt if you don’t show up. If you have a friend that works out, that may work, but I would recommend that you look at the gym you will be going to and find someone who is already there. It may take a couple of months before you find someone who will work, but you will be amazed at the change a good partner will make in your workouts.

There’s so much information out here that it is easy to get overwhelmed or confused. Don’t get caught up in the hype. There are no magic pills, no overnight routines. Lift, Learn, Eat. Talk to people who share your desires. Be careful how you spend your money, be intelligent about your choices, and for God’s sake, remember that not all advice is good advice.

You said you can’t look like an A&F model? You don’t know yet what you can do. Just a couple of months ago (REALLY), I learned that I don’t have to be fat anymore. Don’t limit your choices. You are a bodybuilder now, a fledgling T-Man, on your way to being hardcore. You can do anything you want.

Lift, Learn, Eat.

folly

3

Welcome to the T-Nation. I am sure the wealth of knowledge here will get you on the right track, and combined with the right hard work and determination on your part should put you where you want to be.

A couple of points to be made are:

Firstly, though I think a few machines are of use when starting out, most of your exercise selection should come from the free weight section. You’ll hear this over and over, but I figured I would be the first. The more muscle tissue involved in each lift, the better the testosterone release, metabolism boost, and muscle hypertrophy available to be had from a single exercise. So, bottom line, 80-90% of your exercises should involve multiple muscle groups and be done with free weights. The exceptions I mentioned above would be things like the ab crunch, back extension, and lat pulldown machines. While some people poo poo them, I think they can be useful for people who are just starting out, especially with high bodyweights.

Secondly, I don’t remember you mentioning your diet, so, I’m hoping you’re planning on factoring that in. Diet plays a key role in both muscle building and fat loss.

Thirdly, I agree with your avoidance of picture posting. It is not a matter of you being worthy or not, but rather one of having little to be able to be said. No offense but 272 pounds, 25% bodyfat, 6-2, and no gym experiance kind of tells it all. We’re not going to be able to say “Yeah, work on your lats” or “Your legs are really lagging”. For now, just follow this post up with some information about your planned diet and workout, and, if available, what your heaviest lifts have been with anything thats not a machine. Those numbers should be of the most help.

Lastly, I really hope that you are not aiming to become an Abercrombie and Fitch model. You may get some heckling from some here if so.

Best of Luck

4

Thanks folly and Moon Knight for the support!

Starting with folly, I have a very tight schedule, this helps me get to the gym because I know I have no time to postpone workouts and procrastinate. The learning is what got me started to this website (I started with The Complete Idiot’s Guide to Body Sculpting just to learn the motions and techniques and how to set my goals.)

Moon Knight and Folly, the diet, however, therein lies the problem. I live in a dorm room with no fridge, go to classes all day (30 min break for a meal) then go to work all night (another 30 min break). Most days it’s just these 2 times, grabbing something quick (I have switched to salads for the work break, too.) I’m not complaining at all, I’m just saying what I have to work with.

Back to Moon Knight, I was planning on using the machines when I would be unable to do a free weight motion, such as the fact that I’ve never been able to do a pull-up in my life.

As for the A&F comment, that was my mind saying that I’ll never be able to look like that, so why try? With the information on this site, and the encouragement of fellow members, I know that I, one day, will be a T-man.

Also, I am definitely considering buying some T-Nation supps, but which ones? Low-Carb Grow! is on the top of the list because it’s quick and easy and I could probably fit it into my work/school schedule. I was debating on HOT-ROX, but someone in the thread said it is mainly for less than 14%BF. I’m not really interested in bulk yet, so I’ll save Methoxy-7 for later. As for the testosterone supps, I was thinking that since test was lipid-based, and I got fat during the highest T-levels of my life, breaking down those fats should release T back into my system. I’m 21 y/o, BTW.

5

As a fellow college student myself I know the meal planning sucks. What I like to do is on Sunday prepare most my meals for the week and throw them in the fridge. You said you didn’t have one. If allowed go to Wal-Mart and buy the dorm fridges. Also get some canned tuna. I carry some in my bag along with an old Surge can filled with Grow! for those times I cannot get a good meal in.

6

Sounds good to me. You sound like you’re really determined to do this right, and have done some decent research so far.

Now, for the diet/supplements. I think you’re wise to hold off on the Methoxy-7 and HOT-ROX for now. While, you do want to be fostering foundational muscle development, since you are young, a beginner, and relatively high bodyfat, you should be able to lose weight and put on muscle simultaneously. This is not to say you should be trying to do both at once, just think of the muscle building as a side effect of the fat loss for now.

Working with your schedule, you need to make the most of the time you have. Get a protein shake when you wake up, and have some cottage cheese before going to bed. There’s two meals right there. If possible have another breakfast while in the dorm room before going out to the gym(I’m working on the assumption you lift before going to class, since it wasn’t quite clear). Then take care of your postworkout nutrition with another shake, Surge is great if you can afford it. If your school is ok with it(mine was) go ahead and schedule a meal or two during class. These will have to be simple things like beef jerky, nuts, Grow! bars, shakes, and/or maybe a little fruit. During your 30 minute breaks, make the most of them and get a good dose of meat and veggies. The salad choice sounds good, just toss a chicken breast on top, or grab a steak on the side. If possible, stick in a bar or shake or two at work also, and depending on when you get home, have a decent meal, besides the pre-bed meal.

Low-Carb Grow!, and Grow! bars are definately good supplement picks, followed by Surge. You may also want to consider Spike, as, you have quite the hectic schedule it sounds, and Spike will not only help you in the gym but also in the classroom. It may also give you a slight thyroid(fat burning) boost due to the increased cAMP. These supplements of course should only be bought after you’ve made sure to take care of your basic food costs, and the cost of a good multivitamin(I personally like Nature’s Best Perfect Super Multi Power Pak).

I hope that helps. Fill us in a bit more about your schedule and food plans and I’m sure everyone will be happy to help give tips.

PS
A VERY important afterthought hit me. Drink LOTS of water.

7

Almost any programme will work for you in the first two months, the main thing is that you show up!

Make a commitmant to which days you are going to the gym and like mentioned above a workout partner can help with motivation.

Keep a journal, especailly at the start you will make quick gains and in two months you will be glad of the opportunity to see the progress written down.

Increase the workload progressivley, add weight or exercises gradually, far better to learn good form and avoid injuries from the start.