Realistic Goals? Beginner

[Needhelp]

My stats:
Height: 6'0
Weight: ~160lbs
BF: ~20%, i dont know... im getting pretty fat

Goals:
Weight: 180-200lbs
BF: ~8%

I'm a beginner, in 2 years time are those realistic goals?

What type of routine should I start with?

Is eating 8 meals/day really necessary? Would 5 work?

Anything else I should know?

I tried started before, but couldn't get all the meals in so I stopped.. now i'm serious though and want to get these goals accomplished

 

[Tarheel]

My stats:
Height: 6'0
Weight: ~160lbs
BF: ~20%, i dont know... im getting pretty fat

Goals:
Weight: 180-200lbs
BF: ~8%

I'm a beginner, in 2 years time are those realistic goals?

In ~5 months of lifting I've put on 21 lbs (125 to 146), but my bodyfat has risen a bit (2-3% probably) too. I'm pretty sure in less than 2 years you could add the weight and cut down on the fat too.

What type of routine should I start with?

Do a search for beginner routines. Probably a full body workout 3 times a week. However, this is not the way I started, I started with a semi-intermediate program but I had to modify it with more compound lifts and less total lifts as I was overworking myself.

2 Most important things I can say, diet is more important than what exercises/sets/amount of cardio that you do; and be careful about overtraining. Almost everyone who starts lifting gets all psyched up and overdoes it at sometime or another. You make gains when you are resting and asleep, not in the gym.

Stay away from weight gainers with empty calories, get some protein powder and take a shake after every workout, and probably one before bed. Eat breakfast too if you dont now.

Creatine is optional, some ppl love it and others hate it.

 

[Needhelp]

Ok, thanks.

Any other advice?

 

[Legion Kreinak]

Tar covered everything. Good post, man.

 

[StRoNg_WoN]

Indeed... just make sure to stick with it... that's key... being consistant... and not only with the workouts, but with your diet as well...

If you fuck up one day, just start over... tomorrows another day...

 

[louden_swain]

My stats:
Height: 6'0
Weight: ~160lbs
BF: ~20%, i dont know... im getting pretty fat

Are you sure about this? It seems like at 6 feet tall and 160lbs you would be pretty lean. Even if you have accumulated some unwanted fat, you can get rid of this through training.

Goals:
Weight: 180-200lbs
BF: ~8%

Seems realstic. . .good start!

I'm a beginner, in 2 years time are those realistic goals?

I think so. With hard training, a good diet, and plenty of rest this is most certainly possible.

What type of routine should I start with?

The important thing is to stick with the basics: When training for strength and mass you want to lift reasonably heavy with compound movements and you want to receive plenty of rest: Here might be a possibility:

Sunday - Rest

Monday - Chest and Arms

Bench Presses - 4 x 5-8
Incline Bench Presses - 4 x 5-8
Parallel Dips - 3 x 5-8
Close Grip Bench Presses - 3 x 5-8
Barbell Curls - 3 x 5-8
Incline Dumbbell Curls - 3 x 5-8
Wrist Curls - 3 x 12

Tuesday - Cardio (30-45 minutes)

Wednesday - Legs and Abs

Squats - 5 x 5-8
Leg Presses - 3 x 10-12
Leg Extensions - 3 x 10-12
Lying Leg Curls - 5 x 10-12
Seated Toe Raises - 3 x failure
Standing Toe Raises - 3 x failure
+ Ab Work

Thursday - Cardio (30-45 minutes)

Friday - Back and Delts

Seated Barbell or Dumbbell Presses - 4 x 5-8
T-Bar Rows or Barbell Rows - 3 x 5-8
Deadlifts - 4 x 5-8
Chins - 3 x failure
Up Right Rows - 3 x 5-8
Dumbbell Laterals - 2 x 10
Barbell or Dumbbell Shrugs 3 x 8-10

Saturday - Rest

Is eating 8 meals/day really necessary? Would 5 work?

You could eat 5 reasonably portioned solid meals and drink the other 3. It depends on how much you want to gain.

Anything else I should know?

Keep a positive attitude. . with determination your gains will come with patience.

Try and get at least 25 to 30 grams of protein per meal. Eat a lot of foods that are stacked with carbohydrates. This is your source of energy. Fats are also welcome, but watch your saturated fat intake.

For extra joint support, take glucosamine and chondroitin 750mg per day.

Always eat a good breakfast.

Get at leat 8 hours of sleep per night.

Train no more than 1 hour per session.

Good luck. . .I hope some of this information helps!

Stretch thoroughly and warm up for at least 10 minutes before your workouts.

 

[tsarleon]

needhelp, ill let you know if its possible, check back in a year
haha

hardest part= consistency

 

[Rexbo]

I can only think of one thing. There is thing called proggressive over-load. Just try every workout or every other one you either add weight or jack up the intensity.
Oh and when you first start I wouldnt do every set until failure I see alot of new guys doing that. And if you are going to eat 5 meals a day, I would try to get one of those at midnight.

 

[Needhelp]

Last meal will probably be aruond 11..

School from 8:00AM-3:30PM, and can only eat one meal at lunch--schoolfood---school doesn't allow ANY other food anywhere in the school. Already got detentions for that.

Then work from 4-8, or 6-10, something like that, usually..

What's a good time to WO? Would 9 be fine?

Maybe not 20% BF, but when i sit down i've getting some rolls in my abs.

Thanks i'll try that routine out

 

[cheeta]

FAT?

H ey,
I dont think you can be fat if youre 160 at 6 foot. It seems like you might be saying fat but maybe youre jut a little soft. Watch your diet carefully, cut of things such as juices, candies, sugar cereals and white rice. Grazer like a cow, do whatever it takes, tajke come protein shakes or bars to school and eat every 2 and a half to three hours.

 

[Needhelp]

Don't think i can take a protein shake to school -- no open containers and they are serious about it.. Very gay, yeah.

Maybe some protein bars though, is there anywhere to get some cheap ones online?

 

[cheeta]

?

I dont know where to get any cheap protein bars. Youre light, so dot get any low carb bars. Get bar with carbs in them but make sure to watch where the carbs come from. If tehre is more than 10 grams of sugar i one bar then do not get it because it is too much sugar. Just remember one thing, dont go to GNC, t hey are a rip off. Try and go to ebay, they have cases on sale for pretty cheap.

 

[coolcolj]

Haven't you started training yet?!

Just do something, anything, the longer you hold off, the longer you stay away from your goals.

In 2 years - yeah very achievable. You could achieve that in one year if you were motivated enough

I myself have made dramatic changes to my own appearance in the last 10 months. From a fat and skinny 215lbs with a 40+inch waist down to a much leaner and bigger 192lbs with currently a 32.75 inch waist at 5'9".

wish I had taken pics of myself when I was at 215, damn what a change!! Needless to say people around me here are somewhat freaked out

 

[gettinlarger]

May I suggest the old school routine, or some variation? Guaranteed to put on good weight in like 8 weeks. That's a definite start.

 

[Thaibox]

EAT

EAT

EAT

EAT

Don't make this complex. You'll make amazing progress as a newbie, and the main thing that will limit your gains is food intake. I didn't really begin to GROW until I started eating 6-7k cals a day. You may think you're eating a lot, but you probably aren't. Count your total cals and protein tomorrow and you'll be surprised how low it is.

Keep your lifts heavy and simple, then go home and eat. Sleep well. Don't waste your potential drinking. Drink a crapload of water. The only supplements you need now are protein powder and a multi-vitamin. Keep a positive attitude and you will explode into a scary damn monster. Keep us posted on your progress.

Oh yeah.....EAT!

 

[Rexbo]

Everything everyone else said.

Plus train like you are a caged wolverine and someone lets you out only an hour a day to pump iron.

 

[Needhelp]

I started training, but then i had other things going on and i had no time to eat.. so i stopped...

So basically eat whenever i can? Eat meals mainly with protein and carbs? No carbs after a certain time? as low of fat as possible?

Protein bars are about the only thing i could take to school.. if anyone knows where to find some cheap ones online, that would be great.

I might give old school a shot...

Thanks again

 

[Thaibox]

In college, I made snacks before school. I'd make up a couple chicken breasts and put them into a tubberware container with some rice. Or Tuna with peas and beans. Although my fellow classmates didn't appreciate the tuna all that much. I'd also have a couple of premixed myoplex shakes in bottles. Protein bars typically won't cut it. If your teacher has a problem with your food, convince them that you have a medical condition that requires a high caloric diet.

Eat meals mainly with protein and carbs? No carbs after a certain time? as low of fat as possible?

Don't limit your fat intake. I eat 2 natural peanut butter and jelly sandwiches a day. There's a lot of fat in those, but its fat that you want. Even the bad fat plays a part to an extent. Good luck

 

[Needhelp]

Most of the protein bars i see online are like $30 for 12 bars...

Is that a good price?

Here's the nutrition facts for a few, which one would be best.....

ISS Research Complete Pro42 Bar
Nutrition Facts
Serving Size: 105g
Servings Per Bar: 1
Amount Per Serving
Calories: 370
Calories from Fat: 80
Total Fat: 9g
Saturated Fat: 4.5g
Cholesterol: 15mg
Sodium: 35mg
Potassium: 240mg
Total Carbohydrates: 11g
Dietary Fiber: <1g
Sugars: 1g
Protein: 42g


Optimum Nutrition Opti-Pro Meal Bar
Supplement Facts
Amount Per Serving
% Daily Value
Calories 290
Fat Calories 45
Total Fat 5g 8%
Sat. Fat 4g 20%
Cholesterol 15mg 5%
Sodium 350mg 15%
Aminogen¬ 20mg
Total Carb. 40g 13%
Dietary Fiber 1g 4%
Sugars 18g
Protein 20g 40%
Carbogen¬ 40mg
Vitamin A 25%*
Vitamin C 40%*
Calcium 4%*
Iron 4%*
Vitamin D 25%*
Vitamin E 25%*
Thiamin 35%*
Riboflavin 35%*
Niacin 35%*
Vitamin b6 35%
Folic Acid 35%*
Vitamin b12 35%
Biotin 25%*
Pantothenic Acid 35%*
Phosphorus 10%*
Magnesium 25%*
Zinc 25%*
Selenium 35%*
Copper 25%*
Chromium 35%*


Bio-Tech USA BioX BioProtein Bars
What's in it?
Each bar provides:
Calories: 290
Total Fat: 5g
Cholest.: 15mg
Sodium: 110mg
Potassium: 500mg
Total Carb.: 40g
Protein: 21g

Also contains many vitamins and minerals including:
Chromium: 25mcg
Manganese: 1mg
Vitamin K: 1mg
Selenium: 30mcg
Molybdenum: 20mcg

Last ones the cheapest, would those be good?

 

[Needhelp]

I started training, but then i had other things going on and i had no time to eat.. so i stopped...

So basically eat whenever i can? Eat meals mainly with protein and carbs? No carbs after a certain time? as low of fat as possible?

Protein bars are about the only thing i could take to school.. if anyone knows where to find some cheap ones online, that would be great.

I might give old school a shot...

Thanks again

My high school doesn't allow any food, it's really stupid. I can sneak in something small but the only thing i can think of is a protein bar. I could put those in my pockets and no one would know.

 

[Thaibox]

Hmmm, that sucks man. Well, you could wear a trenchcoat and sneak in some double bacon cheeseburgers

I've had to work around similar conditions before. I bought a food dehydrator. Then I went out and bought several pounds of sirloin and made beef jerky. I could keep a crapload of it on me and it didn't smell. I also dehydrated fruit and shit also.

Between classes you have a few minutes to eat right? I suppose you could do it then. You don't actually have to eat during class if you could pull this off. They let you drink water in class right?

 

[Needhelp]

No, but i can get water in between classes..

How much does a food deydrator cost? That sounds like a good idea because protein bars are very expensive..

Thanks for the idea

 

[Thaibox]

I forget how much it was, it was a while ago. You can get one pretty cheap. Look around the internet.

Damn, it sounds like you go to school at a POW camp.

Seriously, tell your mom how fired up you are about lifting and eating right. Ask her to submit a note to your school stating that you have a recurring bladder infection or kidney problems, and you have to drink water constantly. They have to let you.

After they let you drink water in class, use a container they can't see through so you can also drink protein shakes in class also and they'll figure its just water. You can get protein powder MUCH cheaper than bars.

www.dpsnutrition.com

www.supplementsdirect.com

 

[Needhelp]

I might try the kidney thing, but i don't know... Don't think my mom will go for that..

I have some protein powder, but since i can't take an open container to school it's hard to eat there.. Could i make a bar of it somehow?

 

[ThePolishHammer]

fuck yes. yeah those are achievable goals, but they may not be easy, but deffinetly not overally difficult.
200 lbs is pretty huge. but no reason you cant obtain that.
well, i know in 20 months you could put on at least 20 lbs of lean muscle naturally. If you really buckle down, do your homework, gains ome knowledge stick to a hard diet and training schedule, youll be able to put on much more then that. To get to 180 at 8% bf. your gonna need about double what i listed above, so about 40 lbs of muscle. Then save some time for cutting. Just do your homework, and save some cash for good food, and youll be well on your way.

 

[Needhelp]

16 ounces Natural peanut butter
8 tablespoons honey
six scoops of Optimum Chocolate whey protein powder
1 cup of uncooked oatmeal

Protein: 254 grams
Carbohydrates: 282 grams
Fats: 236 grams
So that's about 25 grams protein, 28 grams carbs, and 23 grams fat for each bar..

I think i'll make those. I'm sure i can take those to school and no one will notice and if they do ill eat it quick.

How's this look for a newbie bulk?

7:00 - 5 Egg whites, Cup oatmeal

10:50 - protein bar

12:15 - schoolfood--chicken nuggets

2:00 - protein bar

3:30 - chicken breast, brown rice, brocolli

4:00 'till 8:00 - work

8:15 - Chicken breast, brocolli
9:15 - WO
10:15 - Whey with grape juice

11:00 -sleep

How's that?

 

[Needhelp]

bump

 

[Needhelp]

also.....

Should I cut when i reach about 190-200?

I'm actually 170 now, not 160.

 

[tsarleon]

depends on how you look... might not need to... wait till you get there....

 

[JDarty6173]

If your're going to workout that late and only have I shake before bed, you really need to wake up a couple hours later to have another one IMO...

 

[JOKER47]

Re: Re: Realistic Goals? Beginner

Keep a positive attitude. . with determination your gains will come with patience.

This is essential. It's the reason I quit so many times when I was younger. Sometimes, gains will come in spurts. The other times, you might feel like you are getting no where. But don't quit! Constantly re-evaluate your training, diet, and intensity. A 5lbs increase in a lift is still an increase.


Joker

 

[Needhelp]

Well, most days, i work from 4-8 so that's the earliest i can lift..

Iv'e heard people say you gotta wait an hour after your preworkout meal before you lift.....

So maybe wake up around 1 AM and have a shake?

 

[Needhelp]

Tell me what you think.....

Ok, tell me what you think of this routine...

I'm working out @ home--barbell, bench, weight... Really light DB's

Day 1: Chest, Triceps.
Day 2: Quads, Hamstrings
Day 3: Shoudlers
Day 4: Calves,Abs, Forearms
Day 5: Back, Biceps
Day 6: Rest.
Day 7: Rest.

Chest,Triceps
Incline Bench, Flat BP, Flat Barbell Bench, Close grip bench

Quads & Hams
Sumo deadlifts, Front squats, lunges Stiffleg Deadlifts,

Shoulders
Military Press, Upright Rows, Shrugs, need some others??

Calves, Abs
Calve Raises
90degree crunches, reverse crunches, twist crunches--123 TUT


Back, bi's, forearms
Deadlift, barbell rows,Shrugs
Barbell Curls, Hammer Curls, and Concentration curls

On workout days, i should eat more than non-wo days right?

ON Workout days, i'll be doing this..

7:00 - 5 egg whites, oatmeal, a few glasses of milk

10:50 - Homemade protein bar (Maybe 2)

12:30 - schoolfood-chicken nuggets
2:30 - Homemade protein bar (Maybe 2)

3:45 - chicken breast, brown rice--cup, brocolli

6:00 - homemade protein bar

8:15 - chicken breast, brocolli
9:15 - WO
10:15 - whey with grape juice (OR would milk be better this late?)
Hopefully sleep by 11:00

I might be able to get everything pushed back an hour, WO @ 8:15, sleep @ 10ish etc if i work 4-7.
Should i basically eat as much as possible? Not worry about protein, and carbs? Just not eat pizza and non-healthy stuff for the most part?

On weekends, i'll work 12:00PM-6:00pm or something like that usually so probably

8:00 - 5 egg whites, cup oatmeal, few glasses of milk

10:00 - cup of oatmeal, whey with milk

11:30 - chicken breast, cup of rice, milk

3:30 - Homemade protein bar

6:15 - chicken breast, brown rice, brocolli

8:15 - whey with milk

10:15 - whey with milk

What things should i change? More wholefood on the weekend? What should i eat in place? No carbs late? When i bulk, can i drink too much milk or just drink as much as i want? How much water each day?

Thanks

 

[tsarleon]

maybe toss in a rest day inbetween all the workout days, instead of having them all back to back. depends on your personal schedule though. i think milk is fine sinc your aiming to get to about 200 from 170 or so. just monitor youself with before pics or in the mirror. or gauge your fat by something. the more wholefood the better. see if you can get some groundbeef or something, chicken is low in cals, im trying to get more beef to up cal intake. if your low in pro, 1-2 cans tuna, or cottage cheese, not too filling gets the job done. good meal i like is 6 oz ground beef with 1 cup cottage cheese 2 glasses of milk. water drink drink drink. people say aim to shoot for 1-2 gals a day. im drinking abotu 3/4 of one now, be hitting 1 gal mark next week i think.