I have been lurking on these boards for several months. There is a feeling of cooperation here that most newsgroups would be envious of. Though some of you occasionally talk out of your ass, most of you are willing to admit when you dont know something. This has earned my respect. I would like to earn yours.

I am a 27 year old male and haven't touched a weight in 4 years. I would say I have good genetics, with a good mesomorph body type and experienced a good training effect when I did exercise. I started working out in high school, built myself up to 170lbs or so lean at 5'9. For various reasons I gradually lost interest in lifting weights and eating right. Fortunately, my high school days of working out has left me with a decent foundation to work with. I am still 5'9, but weigh a very unlean 180.

So considering I haven't exercised in quite some time, I thought it would be a novel idea to chronicle my progress as you help me with my new training program. I am fully prepared to give this endavor 100%; I only need your help and moral support. I am going to document everything, post regular installments, and update with photos. If everything goes right, I will become a permanent posting member on this board and I will have all of you to thank for my body recomposition.

I am going to start natural, and stay natural for as long as possible. I have a gains to make without taking hormones, though I am not adverse to taking them if my goals are not met naturally or you can convince me of their early advantage. I have an open mind.

I'd like to weigh in a cut 200 lbs. I have no set time limit, but obviously the quicker the better. So, how do I proceed? Do I just pick a workout plan, hit the gym and start eating to get big? From what I have read on current theory and the lurking I have done, I have some good ideas. I'd like your input. If you can back up your advise with sound reasoning, I will be your guinea pig--your "Chia Pet." Just add your help and watch me grow!

In your replies, consider I need advice from both training and dietary standpoints. I welcome comments on both fronts. In my next thread I will post my current stats and measurements, as well as some really ugly "before" shots of my flabby self. So tell me what I should do--what you would do if you were starting over again. Variety in your replies are ideal; I can take in different schools of thought and report on which one I have chosen.

Thanks in advance for your attention. I am looking forward to replies!

Myomorph
Chicago, IL
Week 0

Seriously, if you want to change your self image, the first word is Self. It must come from within, not with a nice letter asking for help, but by commitment and action.

Show your committed by putting in some real time in the gym and learning about nutrition and legal supplements. Then when you reach your natural potential and desire to go further you will get the respect and help you need from the board.

Get in the gym sooner instead of later and know there is a brotherhood behind you.

Good Luck

*If you get to a sticking point on you strength traing shoot me and email at [email protected] and I will do what I can to help.

Checkmatebloated #67
"get busy living or get busy dying" Shaw Shank. Morgan Freedman(sp?)

Besides, at what point does one go from being a beginner to "hardcore"? Do I have to inject myself with drugs? Do I have to be 250 and shredded to be hardcore? I have put time in the gym before. Also, do I have to start calling everyone 'bro'?

I dont want this to turn into a smackdown, so please don't tell me to go play in the kiddie pool. I want it to be a fun experiment for both you and me. Show some creativity, folks.

Much appreciated!
Myomorph
Week 0

Good luck!

Pick a goal: Are you more interested in losing bodyfat or building muscle right now?
Of course you want both, but if you are already fairly fat, then you will want to cut up before bulking. You should be able to add muscle as well as lose bodyfat however since you are a beginner.

After picking a goal, do research and decide on a diet and training style that meets your needs. There are many out there so start searching.

Once you figure out a specific diet and training routine to follow, make a plan. You said you weigh 180 right now? If you want to lean out, make a goal of losing say, 10 lbs. of bodyfat in 2 months.

Calculate your calories and decide how much of a deficit you will have to creat per day to achieve this, then figure out your diet.

With this in mind, here is my proposed diet:

CALORIC INTAKE
180lbs x 16 = 2880 maintenance calories
x 1.20 = 3456; A 20% increase in calories yields ~3500 calories a day.

MACRONUTRIENT PROFILE
180g protein (1g/lb) = 720 calories = ~20%
58g fat = 522 calories = 15%
568g carbs = 2272 calories = ~65%

CONTENT, FREQUENCY AND TIMING
I'm going to eat every 2 hours, about 7 small meals throughout the day. I havent worked out exactly what I will be eating. (Please advise) No carbs on last meal. Double carbs (higher GI) and protein on post workout. Other than creatine, I don't feel there is much merit taking supplements. I am iffy about glutamine. (Insert your input here)

Once I work out my diet I will tackle the training program.

quote:

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Originally posted by soltariman:
My first reaction..People get paid to provide the kind of help your asking for. There called personal trainers. There are also some internet sites that charge you for this sort of thing too. I think the key to this board (admittedly im new here)is that Anabolics are not legal and being a controled substance they are not always that easy to get info on.

---

I think you are correct and that is why I am starting this project here. The very best advice often comes from people with no financial interest at stake.

But I think this site is far from a mere underground controlled substance lair. I've been lurking here for a long time, even before the UBBS was put in place. This always has been a place to get real insight on all aspects of supra health, including but not limited to scheduled ergogenics. I'm glad I've rediscovered it.

Thanks again
Myomorph
Week 0

I see people all the time go 150% gung-ho and then a month later burnout.

Here's what I recommend. Set small goals at first and don't move further until you reach each goal. Write down everything you do. How much weight you use on each exercise, measurements, etc. and then set goals based on those initial figures.

This works very well. What happens to most people is that they set goals that are too large at first and then when they don't reach them they become disillusioned and quit. If you're constantly reaching goals you'll know you're making progress and it will motivate you to go further.

Building quality muscle takes time. No matter if you're using AS or not. Good luck bro!

The best thing you can do for yourself is eat eat eat and then eat some more. Training natrually your diet becomes the most important thing for your grwoth. Eat clean and lots of it, get at least 2gm of protein for every lb of bodyweight, now of course shakes etc.. are the best way to do this, personally i take at least 6 shakes a day.

monday

bench press 2x6-8
inc bench press 2x6-10
overhead dumbell press 3x6-8
dip 3xmax

wensday

squat 5x10-15
standing calf3x12-20
abs

friday

deadlift 3x10-15
chins 2xmax
pulldown or dumbell row2x6-10
barbell curl 3x6-10

Are you advocating dips on mondy to work the triceps or chest?

I am skipping any calf work. My calves are huge due to weird genetics and martial arts.

Your instincts on glutamine are correct. It is not necessary if you are getting enough protein in your diet. Whey protein shakes will give you more than enough glutamine without the additional cost of those little pills. Never buy protein from GNC, they are way too expensive.

E2 said bump up the protein intake. I strongly agree. Also, be sure to mix up your workout routine. Switch exercises around every 4 weeks or so.

Train, eat & eat, sleep, and then repeat....

As far as supplements go, I am looking at a MRP. protein powder and creatine. Am I missing anything? Are all MRPs the same nowadays? Would it make sense just to try a few packets and find out which one tastes the best, or should I really look at a particular brand because of its reputation? Also, should I supplement with creatine from the beginning or should I wait and take that later in my development?

lol

So let's continue this thread seriously. Please see my earlier question about MRP, protein and creatine.