T Nation

Back to Bodybuilding: Some Suggestions

Hello everyone!

First, I hope that im in the right place to ask for some advice. I apologize in advance if I am not.

As the subject states, I am returning to the weight room and with vigor. I am returning from a 5 year layoff. Here are my stats:

32 year old male
6’3"
220 lbs
Unsure of Body fat

Goals are to drop some weight to around 200-205 range.
Long term goals are to be around 205-215 with around 8-9% body fat.

My main question that is stiffling me is building a good routine for me. Over the past 4-5 weeks, i’ve been back into weights, lifting and getting my body back into lifting shape. So far, so good. Now I’m looking for advice on getting started with a routine.

There is a ton of stuff out there and it can really make your head swim and confuss the crud out of you. What I would like to do is take the guesswork out of this and build some solid programs.

First, I figure, since I want to drop weight and tone up a bit, to develop a routine to get me down to my weight (205). I figure that’s dropping about 20 pounds.

After that, I want to pack on some lean muscle mass and get to 210-215, solid.

I’ve been pouring over the articles here at T-Nation (love the site!) and figured, alright, maybe I will just ask away here and get some suggestions.

Some other info:
No health issues. I can squat, deadlift no problem. I actually prefer compound exercises.

WIth that, I figured i’d give it a shot here, see what everyone says.

Great to be back. I’m very enthusiastic and EXTREMELY motivated.

Cheers,

thecoffeeguy, J

One other thing i’d like to add. It’s really more of a question.

Since my goals are to drop some excess fat at the moment, then go back to adding size (to reach my ideal size of 210-215 with body fat around 8-9%), obviously my workouts will vary depending on my goals.

I guess, from what i’ve read (and there is a lot of reading to do indeed), if you do more excersises, sets and reps, you are more shaping the muscle. But, if you are adding size, you do less excersises, but more weight. Does that ring true? Is it a myth?

Was never quite sure and could never seem to find the answer. Figured I could take a shot in here.

Cheers,

J.

[quote]thecoffeeguy wrote:
One other thing i’d like to add. It’s really more of a question.

Since my goals are to drop some excess fat at the moment, then go back to adding size (to reach my ideal size of 210-215 with body fat around 8-9%), obviously my workouts will vary depending on my goals.

I guess, from what i’ve read (and there is a lot of reading to do indeed), if you do more excersises, sets and reps, you are more shaping the muscle. But, if you are adding size, you do less excersises, but more weight. Does that ring true? Is it a myth?

Was never quite sure and could never seem to find the answer. Figured I could take a shot in here.

Cheers,

J.[/quote]

It’s a myth. Read Thib’s “Lifting for Fat Loss”.

http://www.t-nation.com/readTopic.do?id=517831

Eat right and lift right if you want to get leaner and build muscle. If you aren’t especially muscular or lean it is alot easier to do both. Once you get very lean it will be hard to get any leaner and get bigger. Same is true the bigger you get, it will be harder to get bigger while still cutting fat if you’re already huge.

If you maintain strength, you’re likely building/maintaining muscle. I would lift heavy like you normally would, simply manipulating your diet and “cardio” work as you see fit to lose the grease.

Good luck

-Conor

Forget that dreade BS statement “toning up” @ 6’3" 220 you have NO reason to cut. you simply need to lift heavy and hard an clean upi the diet a bit. Transform some of what you have. Coming back after 5 yeasr you are set up to gain fast.

Pick a good routine that is based in compound movements and moving some weight then just DO IT. Eat enough to feed the need and from good sources. Simply cleaning up your diet a bit and Lifting should have you to your goal MUCH faster than that yoyo approach.

Just my take,
Phill

[quote]Phill wrote:
Forget that dreade BS statement “toning up” @ 6’3" 220 you have NO reason to cut. you simply need to lift heavy and hard an clean upi the diet a bit. Transform some of what you have. Coming back after 5 yeasr you are set up to gain fast.

Pick a good routine that is based in compound movements and moving some weight then just DO IT. Eat enough to feed the need and from good sources. Simply cleaning up your diet a bit and Lifting should have you to your goal MUCH faster than that yoyo approach.

Just my take,
Phill[/quote]

Thanks for the input guys. I do appreciate. I have started cleaning up my diet quite a bit and can already see the fat melting. I’m eating around 3300-3800 calories a day.

As far as my routine, i’ve been doing some research out there. Someone recommended to me trying out HST. SOunds interesting and might give it a go.

I plan on doing big movements; squats, bench, rows, deadlifts, presses, etc.

If anyone has a routine they like or recommend, i’d love to hear about it.

Thanks!

Jason

Great post Phill.

Dan “No catchy Tagline” McVicker

Try ABBH by Chad Waterbury. While HST looks good, way to many excercises in one session for me.