T Nation

Advice For a Budding Noob


Hi all, this is my first post on the forums, so nice to meet you all.

I started off weight lifting in highschool, but I feel my efforts were hindered because of losing weight for wrestling.

I’ve been silently reading these forums for 2 months, and working out as best I could accordingly.

I took a few before shots, ones posted.

When I started lifting, I could squat around 150 pounds max, bench 165 max, deadlift 200 max.

I fooled around with different excercises, and my ending stats: Box squat 200lbs 6 times, 25lb weighted dips 15 times, deadlift around 250 pounds.

Im 6 feet tall, I weighted 148 pounds starting, and I now weigh 140, and im at 5.4% body fat. (Very official measuring.)

I want to know what excersises would be best, how many reps, sets, what my diet should be, everything!

Help me to build a better body, please. I feel I can fully dedicate myself to this task, I just need a push in the right direction

I should probably also add that my overall goal is to look good nekid.

If that picture is supposed to be 5.4%, you’re not. But thats besides the point.

To look good naked, you’re going to have to add an appreciable amount of muscle first to get the look you’re going for. 200 lbs at 6 foot might be the look you’re looking for, although most people here would still consider that skinny.

Search “massive eating” and read all the parts to it. Take it to heart, and follow it.

Oh, and good job squatting and deadlifting.

Training: Training for Maximal Size

http://www.T-Nation.com/readTopic.do?id=460458

Eating: The Skinny Bastard Diet

http://www.T-Nation.com/readTopic.do?id=459839

These are two short articles with a very simple plan. They shouldn’t confuse you or make you feel overwhelmed.

Report back in 1 year

Good luck

Ok…I read those two articles, but I am finding it somewhat difficult. This is my current schedule:

Monday:
8am: Wake up and eat a bowl of oatmeal
10:50am: drink 1/2 protein shake
11-12: class
12:10:Start weightlifting
1:20: done…drink other half of shake
2-3: class
4-5: class
5:30: eat dinner (a piece of meat, some carbs, veggies)
Between 9-12: have a snack of junk food

Tuesday: Off day

Wednesday: Same as Monday, only 7pm-7am I work.

Thurday: Offday, 7pm-7am work.

Friday: Same as monday, only 7pm-7am work.

Sat: work 7pm-7am

Sun: rest

Heres my protein shake: 4 cups whole milk, 2 scoops whey protein powder, 1 banana, 2 tablespoons peanutbutter, 1/2 cup vanilla yogurt

Considering when I have to work, when should I eat? When should I lift? What should I eat? Im so confused…

[quote]AnthonyElite wrote:
Considering when I have to work, when should I eat? When should I lift? What should I eat? Im so confused…[/quote]

Reread the articles. All these questions have been answered.

The article suggests to train as many days as possible while still feeling fresh and enthusiastic.

That could range anywhere from 3-6 days per week.

Start on the low end and add sessions as the weeks go by if you still feel fresh and motivated.

As far as eating goes - eat AT LEAST every 1-3 hours. Everyone’s schedule is a bit different and changes from week to week.

Go with the flow and try to adhere to the basic recommendations.

You’re a smart guy - make it work.

[quote]AnthonyElite wrote:

Considering when I have to work, when should I eat? When should I lift? What should I eat? Im so confused…[/quote]

Eat at any break you get during work. Do your homework and prepare food that is not only portable, but easy to bring and store.

Lift either before work, or after. This depends on when your energy levels are at their highest. For me, it’s after work. For others it’s before work.

Things to eat: lean meats and protein supplement (since you mentioned you use it) along with raw veggies. I say raw because you can eat them on the go and they require no prep. Carb sources should include oatmeal (which I see it does), legumes, and whole grains. Try to limit bleached flour stuff (no fiber and limited nutrients) and of course sugary foods.

Now, since you are so thin you can be pretty lax with your ratios of these, but don’t get in the habit of eating foods out of convenience. This will cause some grief down the road if you start to gain more fat than muscle, however I don’t think you have to worry about significant fat gain for quite some time.

Be consistant in the gym. Research programs that are in line with your goals and adapt them into your routine. Rest well. Make sure you get enough sleep each night to recover from your workouts. I know it can be hard when in college and all your friends are staying out late and partying, but you have to make some sacrifices if you want to get the body you’re after.

You’re not eating enough. You wrestle, so that might be why, but why not wrestle in a higher weight class? Chicks dig the heavyweight division anyway.

What’s our weight lifting plan like and what are you aiming for? I found the 100 rep article really useful if you’re lagging in strength in certain areas. Also, if you’re how many percent in body fat (which doesn’t look like it from the number im thinking of), that’s extremely low.

If you want to bulk up you’ll need to add more calories into your diet and beef up the protein. The one guy listed a lot of good foods. Avoid simple carbs beccause the energy doesn’t last long and turns into fat quicker. From what I’ve read you’re suppose to eat your weight in protein. Fish is probably the best meat even though I hate it. Low in fat but healthy, low calories, real high in protein. Raw veggies are also good for you not only because they’re quicker but the nutrients are kept easier. When you cook them you lose some of that.

Since it looks like you’re fairly darn skinny, you should have no problem adding mass quickly. If you’ve been training for around 6 weeks and you haven’t noticed significant differencecs you may be doing something wrong.

Also, you should train your muscles around 4 times a week. The one article was one of the newer ones I believe.

[quote]rrjc5488 wrote:
If that picture is supposed to be 5.4%, you’re not. But thats besides the point.

To look good naked, you’re going to have to add an appreciable amount of muscle first to get the look you’re going for. 200 lbs at 6 foot might be the look you’re looking for, although most people here would still consider that skinny.

Search “massive eating” and read all the parts to it. Take it to heart, and follow it.

Oh, and good job squatting and deadlifting. [/quote]

its a before pick, might be why he doesn’t look 5 percent.

Yes, that picture is a before shot, not where I was at 5.4%

Im trying out those 2 links provided for gaining massive and skinny bastard eating, a few questions I have:

With those rep schemes…do I start low and increase? Or do I start high and decrease? Or do I try to find a steady weight to span all sets?

Massive eating, I have a home scale…is it reasonable to assume that on this new diet I should weigh myself every morning after the morning piss, and confirm that I have indeed gained weight, if not add more?

If im going to be low on sleep Thurs-Sun…should I not weight lift those days?

Do I HAVE to be strict on the fat…? Afterall I am a skinny ass bastard here

Can I get any reviews of this combination? I’d love some feedback as to its effectiveness before investing strained hours.

My favourite is CW. You should read some of his. Here some links and the order he listed for people who are looking into intense hypotherapy (order he listed you should work too but you look like you’re in good shape so jumping to the QD wouldn’t be a problem):

ABBH - http://www.T-Nation.com/readTopic.do?id=459341
ABBH 2 - http://www.T-Nation.com/readTopic.do?id=459211
TTT - http://www.T-Nation.com/readTopic.do?id=476508
TBT - http://www.T-Nation.com/readTopic.do?id=508031
QD - http://www.T-Nation.com/readTopic.do?id=459216

Then after QD is Single’s Club but I can’t find the article for that. If anyone has that could you throw it my way? Also here’s something else that’s good.

The Art of Waterbury - http://www.T-Nation.com/readTopic.do?id=693794

As you can see I like CWs stuff. They’re all really good and intense. If you don’t like that stuff try this out:

Training for Maximal Size - http://www.T-Nation.com/readTopic.do?id=460458

Or if you’re an athlete try this out:
http://www.T-Nation.com/readTopic.do?id=1494202

[quote]AnthonyElite wrote:
Yes, that picture is a before shot, not where I was at 5.4%

Im trying out those 2 links provided for gaining massive and skinny bastard eating, a few questions I have:

With those rep schemes…do I start low and increase? Or do I start high and decrease? Or do I try to find a steady weight to span all sets?[/quote]

Not entirely clear from the article, but my guess is that he wants you to use a weight you can get 12 reps with for your first set, but only just. Subsequent sets you might not get as many. BTW, forget about “12 weeks to absolute masshood”! 12 years might be more accurate.[quote]

Massive eating, I have a home scale…is it reasonable to assume that on this new diet I should weigh myself every morning after the morning piss, and confirm that I have indeed gained weight, if not add more?[/quote]

No. weigh yourself once a week AT MOST. Every two weeks is better. If you haven’t gained weight, this could mean a number of things: (1) you are not eating enough (2) your scales are not very reliable or (3) you are not as well hydrated as you were at last weighing.

If it is two weeks or more since you last weighed yourself, this reduces the chance that no weight gain is due to (2) or (3). Therefore increase your cal intake by 500/day.[quote]

If im going to be low on sleep Thurs-Sun…should I not weight lift those days?[/quote]

Not necessarily. You are young and should have good recovery. Try lifting Mon Tues Wed Fri. If this leaves you too tired, drop one day.[quote]

Do I HAVE to be strict on the fat…? Afterall I am a skinny ass bastard here
[/quote]
No, in fact you need significant amounts of fat. For many people, it is not fat that makes them fat but carbs (particularly sugar, grains and starchy veges). Your fat intake should be balanced, however. Around 1/3 saturated, 1/3 monounsaturated and 1/3 polyunsaturated is what you should aim for.

You should also aim for a proper balance of Omega 3 and Omega 6 fats. Most western diets are very deficient in Omega 3s (found in fish). The simplest remedy is to take fish oil caps. Try 10 a day.[quote]

Can I get any reviews of this combination? I’d love some feedback as to its effectiveness before investing strained hours.[/quote]