I know its probably been covered but...help for a fatty?

Discussion in 'Fitness & Nutrition' started by Brsboarder1, Jun 3, 2006.

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  1. Brsboarder1

    Brsboarder1 New Member

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    Alright, so, I'm 225, 5'9" I'm looking to get down to around 185 eventually, but am wondering if there is a farely basic routine I should follow. I have full access to a gym but only on weekdays so thats not a problem, I plan on biking a lot cause I like to be outdoors but am not in good enough shape to really run a mile or two. And gym wise, I'm wondering if there is a good plan to start out on.
     
  2. Ibanez Guy

    Ibanez Guy New Member

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    search christophers routine, lots have done it
     
  3. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    I don't think it's a good routine for someone who hasn't been lifting weights
     
  4. uofapeter

    uofapeter New Member

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    the basic routine is take in less calories than you burn each day
    once this calorie deficit adds up to 3500 calories you will have lost a pound of fat. repeat this until you are at the weight you want.

    some more specific tips:
    swim - swimming works out your entire body and keeps you cool at the same time so you don't have to feel like people are watching you drip sweat and bounce man tits like it was opposite day on baywatch. in my opinion, swimming is much more enjoyable than running, and besides you can get tan at the same time so why not?

    don't drink soda, drink only water if you can and you will take in much less calories in a day.

    don't eat anything processed - if you eat prepared food as opposed to processed food you will stay more full and the calories you take in will have more nutrients

    these are things you probably already know, its just a matter of willpower... good luck
     
  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    here's a decent routine for a total beginner

    [​IMG]
     
  6. Hpower

    Hpower GO GATORS

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    eat less than you are buring, if you are new to working out do some basic program
     
  7. Brsboarder1

    Brsboarder1 New Member

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    thanks for the info
     
  8. Genghis.Tron

    Genghis.Tron New Member

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    Yeah, I was looking for a beginner routine for a friend of mine and had a hard time doing so. There were some really interesting routines in the bulk sticky but I'm not gonna tell a beginner to try out Thibaudeau's OVT for example. HST was the best I could find since the other routines were using too few reps per set for a noob but I'm a bit concerned about the fact that they only make you bust your ass off every 2 weeks or so.
     
    Last edited: Jun 3, 2006
  9. gtpjim

    gtpjim New Member

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    Here is the best program for someone starting out.

    Mark Rippetoe's Starting Strength Routine:

    *note the dip/chin isnt in the original program

    Here is a routine from Mark Rippetoe’s book called “Starting Strength”. You can buy the book at www.startingstrength.com. It includes endless useful info that all beginners should learn. But as for the program he suggests, his clients that he gives it to on AVERAGE gain 30-40 pounds in about 6 months or so which is amazing gains.

    The program is as follows:

    You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.

    Example:

    Week 1:

    Monday - Workout A
    Wednesday -Workout B
    Friday - Workout A

    Week 2:

    Monday - Workout B
    Wednesday - Workout A
    Friday - Workout B

    Etc.

    For the actual workouts read below:

    Note: This doesn’t include warm-up sets

    **Means this is OPTIONAL**

    Workout A
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift
    **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

    Workout B
    3x5 Squat
    3x5 Standing military press
    3x5 Pendlay or Bent Rows (or power cleans)
    **2x8 Chin-ups (recommended mainly if doing the cleans)

    Assistance work:

    Most people cant get it through there head that compound lifts also work your arms Plenty and always Insist on direct arm work. As quoted by Madcow2, “Don't **** with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything.” If you are one of these people note that you have the option of doing the dips and chins which give PLENTY of arm work. Abdominal work is fine to do also if needed.

    I recommend weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.

    It's fine to add some assistance work such as abs, hypers, or maybe some direct biceps and triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.
    (dips/chins - skullcrusher/curls)

    Weight:

    As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.

    Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don’t mess with your form just to lift more.

    Warm-up Sets:

    Before all your working sets it is best to do a few warm-up sets. Specifically for your first lift. You don’t have to do the whole thing for the other lifts but definitely the first.

    What you do is you ramp your weight up to your working sets.

    For example:

    2x5xbar (sets x reps x weight)
    1x5x85
    1x3x125
    1x2x155

    And the working set weight would be 175.

    If you are lifting your working sets under 150 I would cut out the 3rd warmup set of 1x5 because it wont be needed.

    Rest interval

    As for the rest interval, Rippetoe suggests 1-2 minutes for the worksets, with no rest needed for warmups. Typically the workout takes me about 40 minutes, a little longer then you would think when looking at it. When I add my abs in it can run to 50 or so. So as for the guy saying it should take 10, you have no idea what you are talking about.

    The Lifts:

    **Used references and quotes from Madcow2 and Bodybuilding.com**

    Barbell Squat: These should be full range Olympic style squats. Use the full range of your body - that means as low as you can go which for almost everyone is past parallel. If the top of your thighs aren't at least parallel it's for sh!t. If you think this is bad for your knees going low, you and whoever told you that are relying on an old wives tale. Anyone who knows the human body will tell you that below parallel is MUCH safer on the knees whereas parallel and above put all the sheer right on them and doesn’t allow proper transfer of the load to the rest of your body (this is how your body was designed).

    Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE AT LEAST PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position.

    To be honest ATG (Ass to the Grass) squats work the best IMO. What you do is you go ALL the way down until your hamstrings touch your calves and keep the same Olympic squat form.

    Barbell Deadlift: Each rep is deweighted fully on the floor. No touch and go. This is called the 'dead'lift because the weight is 'dead' on the ground. You can touch and go warm ups but that's it.

    Flat Barbell Bench Press: Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly.

    Standing Barbell Military Press: Standing overhead presses. Supporting weight overhead is a fundamental exercise and stimulates the whole body.
    Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable).

    Bent Barbell Row: Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable).

    You could also do Pendlay Rows which IMO are also better.

    Power Clean: This is also a very complicated exercise so here is bodybuilding.com’s detailed instructions on this lift.

    Chin-Up: Hold the chin-up bar with a supinated grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats.

    Dip: Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight.

    The Diet:

    If you are bulking, which is what people usually do on this program, you need to be eating like there is no tomorrow. 3000-4000 calories a day. Make sure you get 1 to 2 x your bodyweight in protein (in grams) and more than that in carbs. Mark Rippetoe also suggests that you drink up to a gallon of milk a day and plenty of water.

    Your bulk could be clean but its hard to do so. I suggest just going all out and getting any protein you can get your hands on. For example lean grilled chicken and egg whites is best but if you want to gain that muscle fast then ground beef, steaks, whole eggs, cheeses etc is great. Eat a lot of oats, pasta, wheat bread, yogurt, cottage cheese, tuna, etc.

    Make sure you get a huge breakfast. Mark recommends 4 huge meals a day with breakfast being the largest. Make sure all your meals have plenty of both carbs and protein! Also look into getting a PWO shake for post workout to get some carbs DIRECTLY into your system when your done lifting. Then an hour later eat a meal. Its also good to eat a snack before bed. Just remember to get big you need to eat big because eating is 90% of your muscle gains
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    he wants to lose 40 lbs and you're telling him how to bulk :hsugh:
     
  11. gtpjim

    gtpjim New Member

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    Still a good workout routine (he can obviously ignore the bulking part). :ugh:
     
  12. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    i wasn't suggesting he do HST, but the frequency and number of sets is good for someone just starting out
     
  13. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    not ideal IMO for someone who just wants to look good. It's intended for strength athletes. And whoever wrote that altered the original program from Starting Strength anyhow.
     
  14. Damnation

    Damnation OT Supporter

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    aren't there a shit load of routines in the Routine sticky?
     
  15. Genghis.Tron

    Genghis.Tron New Member

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    They aren't the best for noobs since they use low-reps schemes.
     
  16. Elfling

    Elfling New Member

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    Not like 3 sets of 10 is ideal for noobs anyways- or anyone.
     
  17. Guitar_fool

    Guitar_fool Guest

    im at ~181 and id like to cut some weight (say like 5 lbs) so i can atleast have a chanve to go back down to 171 fo wrestling. wrestling starts in 6 months anyway to do that. im about ~10% BF if that helps. thanks.
     
  18. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    it's pretty much what lyle does with noobs... start off with 1 set per bodypart, progress to 2 or 3 sets, increase the weight once they get 12 reps
     
  19. Elfling

    Elfling New Member

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    My point really was that- noobs don't *have* to stay away from lower reps. And by lower reps, I'm talking <8.
     
  20. Tranman

    Tranman Geeky Asian Guy

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    I'm also 5'9" and was at 205 this past October. I'm currently around 175 with some muscle, so I probably lost a few extra lbs of fat as well.
     
  21. Genghis.Tron

    Genghis.Tron New Member

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    Sets of 8-12 seem to be recommended for noobs unless they really want to empasize on strength.
    http://www.t-nation.com/readTopic.do?id=666294
     
  22. Damnation

    Damnation OT Supporter

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    i started lifting on 12 reps...:dunno:
     
  23. Tranman

    Tranman Geeky Asian Guy

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    I started on 3 sets of 15 reps..
     
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