Starting New Program

Bigger Stronger Leaner Beginners
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Hi, this is my first post on T-Nation but I’ve spent a lot of time lurking on this site searching for the right exercises to incorporate into my own workout. I managed to put something together but decided to let T-Nation to critique so that I can get the best results.

Stats:
Weight-217
Height: 5’ 9"
B/F: Unknown but most likely around the low thirties

Goal: Get to 190(no lower) and get rid of all the fat covering up the muscle I’ve built in the gym since I joined in september.

Workout: 3 days a week on Mon/Wed/Fri
Romanian Deadlift: 3x5 with about 135 to start off
Regular Deadlift: 3x5 with about 135 to start off
Front Squat: 3x5 about 135 to start off
Regular squat: 3x5 about 135 to start off
Seated Calf Raises: 3x16 155 to start off and gradually lowering the weight after each set(seems to be a very hard workout)
Dips: 3x5
Pull ups: 3x5
Chin ups: 3x5
Bicep Curls: 3x5 at about 120 lbs on machine since its usually free
One arm bicep Curls: 3x5 at about half the weight
Lat Pulldowns(all three variations once): 3x5 at 135 lbs

Cardio: Just 45 minutes of non-stop swimming on Tues/Thurs/Sat and walking at least 20 blocks per day.

I’ve worked out for a long time before I joined the gym in september and could originally squat a max of 365 and bench a max of 225 so I have some experience which would probably be helpful towards me. Even with the experience I have already, I decided to ask for your advice on what I should keep or throw out.

My diet:

I’m always buying and adding to my diet but right now it usually consists of about 144 grams of ON protein(I know I need more, and I’m gonna add Metabolic Drive Low Carb into my supplement line) Almonds, four eggs, 1 potato in the morning, maybe a small sandwhich with lettuce, tomatoe, and ham/cheese, at least 3 different fruits a day and some one serving of cottage cheese if I feel up to it.I also take at least 1 glass of Green Tea a day and at least 1 gallon of water but very little milk.

I get my Omega threes from Carlson’s fish oil, coconut oil, and olive oil. I will also attempt the Velocity Diet when I get my first 3 tubs of Metabolic Drive (I will order the rest when my next paycheck comes)

Supplements so far…
German Creatine
HOT-ROX Extreme
ON Whey Protein
Multi Pro 32X Multi-Vitamins

Anways…thanks in advance for any advice you and this awesome website have given me so far!

2

I will be leaving for my security job in 30 minutes so I won’t be able to check back until 8AM in NY time…thanks again

3

You might want to check out the anabolic diet. I don’t know about your program. Its not something I would do. Personally I’d just worry about getting your bodyfat down.

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[quote]Hagar wrote:
You might want to check out the anabolic diet. I don’t know about your program. Its not something I would do. Personally I’d just worry about getting your bodyfat down. [/quote]

I see…I’ve heard of this diet before but I wasn’t sure it was for me since it seemed like it was for someone for opposite goals(can’t read everything that fast!). Either way, I’m gonna take a look at the AD diet and what its all about.

Edit

I read up on it, and while it seems promising…I just don’t have the time to count my calories, fats, and carbs(at least not to that extent!) not to mention the preparations for each meal. I work 32 hours a week at a security job, go to college part time, work out, and am sort of interning to get a better job that will offer me A LOT more free time. Right now in this period of my life I just don’t think I could handle the AD diet(maybe around March when I have the extra time from the new job).

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Oh, and if anyone could give opinions on whether or not I should try the Velocity diet(which I should be able to handle) then that would be a great help. All I need is some advice and I can order my Low Carb MD today since I’d like to start some diet plan as soon as possible.

Thanks

6

[quote] Steel88 wrote:
I just don’t have the time to count my calories, fats, and carbs(at least not to that extent!) not to mention the preparations for each meal.[/quote]

That’s a good point, no one else that posts here has jobs or school or families, we just train and cook and rest.

You say you’ve been training a long time, but you are rambling on like a beginner. You need to get into solid eating habits and solid training habits.

Look up something like T-dawg, Anabolic Diet, etc. pick one go with it. Eat at least one gram of protein per lb. of bodyweight regardless of the dieting style you choose.

Find a training article here and do it for a while. Don’t modify it, just do it like it says.

Come back when you are under 20%BF and ask more questions.

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[quote]PozzSka wrote:
Steel88 wrote:
I just don’t have the time to count my calories, fats, and carbs(at least not to that extent!) not to mention the preparations for each meal.

That’s a good point, no one else that posts here has jobs or school or families, we just train and cook and rest.

You say you’ve been training a long time, but you are rambling on like a beginner. You need to get into solid eating habits and solid training habits.

Look up something like T-dawg, Anabolic Diet, etc. pick one go with it. Eat at least one gram of protein per lb. of bodyweight regardless of the dieting style you choose.

Find a training article here and do it for a while. Don’t modify it, just do it like it says.

Come back when you are under 20%BF and ask more questions.[/quote]

I went and changed some things around in my schedule so that I’d have some more free time by Janauary, and I also just ordered the book “The New Rules of Lifting” by Lou Schuler and Alwyn Cosgrove to help me out on picking a good workout program. On the diet side I’m just going to take a whack at the low maintenance V-Diet since I already ordered the MD Low Carb and flax seeds to complete my supplement line. I will probably try the AD diet around mid january after I burn most of the fat off with the V-Diet and I’ll see how far I can go from there.

Thanks

Edit

So I will probably update my status by the end of December…

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Cool.