T Nation

Advice For A Fat Kid

I know this is a total noob post, but I was just wondering if anyone could suggest what they think the best workout program / diet would be best for me.

I have been out of the gym for 2 years and am currently 6’3 255lbs. about 22% BF, 260 max bench (i know max bench isnt an overall test of really anything, but its the only stat that I know for sure right now)

I have, in my past, been in very good shape, and am in no way a novice to bodybuilding. I just havent thought about it for a while, and feel a bit “out of the game”.

I know how to search the site for programs, but I was just looking for suggestions. I am ready to get serious.

Would you suggest I go heavy on the weight loss, before getting intense into weight training? I have VERY high BF at 22%.

Any ideas would help…please keep the flaming and sarcasm to a minimum, but if you must… I can handle it :wink:

*EDIT: also btw, I have fractured my back in the past, and am not able to do heavy deadlifts, sqauts, etc… it sucks, but I just have to be careful.

[quote]intryket wrote:
I know this is a total noob post, but I was just wondering if anyone could suggest what they think the best workout program / diet would be best for me.

I have been out of the gym for 2 years and am currently 6’3 255lbs. about 22% BF, 260 max bench (i know max bench isnt an overall test of really anything, but its the only stat that I know for sure right now)

I have, in my past, been in very good shape, and am in no way a novice to bodybuilding. I just havent thought about it for a while, and feel a bit “out of the game”.

I know how to search the site for programs, but I was just looking for suggestions. I am ready to get serious.

Would you suggest I go heavy on the weight loss, before getting intense into weight training? I have VERY high BF at 22%.

Any ideas would help…please keep the flaming and sarcasm to a minimum, but if you must… I can handle it ;)[/quote]

intense weight training should be a focal point of your weight loss program.

Diet will be the key, but serious weights will be a huge advantage and key to overall success.

Of course, start slowly and build up your volume. You will need a good amount a break in time, but this time doesn’t have to be wasted. Slowly, yet progressively add volume–weight/reps/rest periods…
control your diet
drink a ton of water
keep your essential fat intake high
rest–adequate sleep

Good luck

To add to what sasquatch said, I would suggest starting out with Chad Waterbury’s program “The Anti-bodybuilding Hypertrophy Program” and progress to part II.

http://www.t-nation.com/readTopic.do?id=459341

Many of Chad’s programs work well with eachother in terms of adding more volume to your workouts.

Here’s just a suggestion of a particular order to do them in:

ABBH 1
ABBH 2
Strength Focused Mesocycle
Hybrid Hypertrophy
Triple Total Training
Waterbury Method
Total Body Training
The Art of Waterbury
Quattro Dynamo
Singles Club

Another suggested order to do them in has been:

ABBH I
ABBH II
Total Body Training
Waterbury Method
Quatro Dynamo

Here is an awesome spreadsheet of all (or at least most) of Chad’s programs that was put together by sterno:

http://www.t-nation.com/readTopic.do?id=615935

You can download the most updated spreadsheet on the third page, four posts down.

This has helped me tremendously in organizing my routine.

Great advice above as for training etc.

I have a bit of a twist though. If you have in thye past and are familiar with training then I say pick a good program. Like the Waterbury ones listed or EDT (amazing at shedding fat and getting awesome results) But just do a Program. this shouldd be the easy part.

Concentrate your energy on learning and putting together a SOLID diet that fits your gaosl and that you can LIVE with forever. Make thosde lifestytle changes.

Here these are a great start

7 Habit
http://www.t-nation.com/readTopic.do?id=459493

Foods That Make You Look Good Nekid
http://www.t-nation.com/readTopic.do?id=460638
The Carbohydrate Roundtable, Part 1&2
http://www.t-nation.com/readTopic.do?id=461157
http://www.t-nation.com/readTopic.do?id=459360

Fat Roundtable I&II
http://www.t-nation.com/readTopic.do?id=461947
http://www.t-nation.com/readTopic.do?id=461093

Massive Eating
http://www.t-nation.com/readTopic.do?id=460331
http://www.t-nation.com/readTopic.do?id=460327
M/E Reloaded
http://www.t-nation.com/...c.do?id=459429
http://www.t-nation.com/...c.do?id=459431

T Dawg 2
http://www.t-nation.com/readTopic.do?id=473067
7 days to Ultimate leanness
http://www.t-nation.com/readTopic.do?id=459329

Hope that helps,

Phill

Awesome Post Phill!

wow guys, great posts! Thanks a ton. I was afraid I would get flamed for posting a topic like this, but this is exactly what I was looking for. I appreciate the amount of time you guys must have spent to give me good advice !!!

[quote]intryket wrote:
wow guys, great posts! Thanks a ton. I was afraid I would get flamed for posting a topic like this, but this is exactly what I was looking for. I appreciate the amount of time you guys must have spent to give me good advice !!![/quote]

Thank us by using it as your springboard.