BFold

[tsarleon]

I was wondering if you could, time allowing, construct some sort of begginer routine with goals and aims of a powerlifter. I am not sure where to begin, sooo many routines, excercises, diets, etc etc. I have never really lifted and pretty much tired of being a skinny ass cracker. I am 6'1" 170lbs, +- 12% BF., 21 years old. My dad has been wokring out for a few months and loves it, he is building himself a gym in the garage, so I will have the benefit of working out at home for the time being. Remeber I am a begginer, my poundages will be that of a little girl and excercise experience is limited when it comes to weights. I want to be a great lifter in compound movements and various strongman events. See what you can do, im in your hands.

-Leon

 

[b fold the truth]

I was wondering if you could, time allowing, construct some sort of begginer routine with goals and aims of a powerlifter. I am not sure where to begin, sooo many routines, excercises, diets, etc etc. I have never really lifted and pretty much tired of being a skinny ass cracker. I am 6'1" 170lbs, +- 12% BF., 21 years old. My dad has been wokring out for a few months and loves it, he is building himself a gym in the garage, so I will have the benefit of working out at home for the time being. Remeber I am a begginer, my poundages will be that of a little girl and excercise experience is limited when it comes to weights. I want to be a great lifter in compound movements and various strongman events. See what you can do, im in your hands.

-Leon

Give me a day or two. I have company in town from Florida, TN, NC, etc... at the moment.

What are your immediate goals?

What are your long term goals?

What works for you?

What does NOT work for you?

What are your full stats in the gym?

B True

 

[tsarleon]

BFold,

Personal info
Height 6'1"
Weight 170lbs
BF +-12%
Age 21

some measurements
waist 33
forearms 11
biceps 13
neck 14.5
legs 20
calves 14
chest 40

gym numbers : unavailable, begginer, i have screwed around
with weights before, nothing serious, and not serious enough to record

immediate goals: gain strength and size. want to focus on compound movements and supplemental excercises. Get help to develop a program and a diet aswell (BFOLD!!), and maintain the motivation to finish what I start. As far as lifting goals, i am not sure where I am, begginer, so I will just shoot to increase weight each week and maybe set some lifting goals come thanksgiving or so. Weight wise, short term, xmas time would like to be about 185-190, which would be 15-20 lbs gain. Perhaps I am overshooting?. This is good enough for short term goals.

Long Term: +- 18 months. Understand my body and how it reacts. LIfting goals, not entirely sure about these yet, will set them thanksgiving time. Weight wise, would like to be about 200-205, which is about a 35lbs gain in 18 months, about 2lbs a month from here on out.

I have been doing a lot of reading on these boards past two weeks,(i am using my friends name on this now, we splitting the plat cost, shhhh, unfortuantely he live is another state) There is a crapload of information out there. Diets/workouts etc. I need some guidance, build a foundation so I can GROW. There is no rush BFold, take your time as it comes, I am in this for the long run. What esle do you need to know?
I was thinking about trying to build some sort of webpage, where I could post pics as I progress, diet, workouts etc etc, anybody have any thoughts on this idea? BFold?

Thanks a lot

-L

 

[b fold the truth]

If you want to weigh 200 pounds...eat like a 200 pounder does. Train with the most compound, complex movements that you can do. Go heavy, hard, and remember that it is progressive resistance training!!!!

Eat like a horse, Train like an animal, Sleep like a baby...

B True

 

[tsarleon]

Thanks BFOLD, I will keep you updated with progress.

 

[b fold the truth]

You still haven't said what works for you

What doesn't work for you?

What have you tried?

What does your current training routine look like?

What does your diet look like?

B True

 

[tsarleon]

like I said I am a begginer, what works for me or does not work is still to be revealed. Never done deads or squats, etc. Mainly just gotten used to a few excercises, my dad is helping me develop proper form on bench, dumbell and some shoulder excercises, he does not work out legs.

I have done bench with bar+dumbbells incline and flat. Pullups. Bent over rows. Upright rows. standing curls with bar+dumbbells. seated military press with dumbbells. ab work. walking lunges. tricep pushushdowns.

Diet just been trying to eat as much of everything that i can right now. Want to increase my appetite so i have been trying to force feed. It has not been necessarily clean, but i am working on that. I read your post about what you buy at walmart, the mac cheese, rice, chicken etc, working on something like that. So i guess diet wise i just need to eat a lot, bottom line.

squats, deads, military press, bench I know all those should be in there, but what else, what excercises are worked on the same days as others???

L