T Nation

Beginner!

I come here in hopes to get the best advice possible.  Im a 20yo white male, and I notice myself starting to get a much bigger chest and stomach than I realized.  My body never has been the most fit but its starting to spin out of control. 

Im 5’9", 200lbs, starting to develop the man breasts and a gut. I notice stretch marks on my sides just at the waiste line, which is a real concern. I hope im not too late! I have a free membership at the gym on my campus although, I really have no clue were to start which is why i came here, I would like to not just reduce my fat, but tone my body. So i figure were better to go than the professionals.
Any advice would be greatly appriciated. I was also looking at the diets and workout programs, is The Waterbury Summer Project a good program for someone who is overweight already to start on? It seems fairly good. Anyways, looking forward to hearing from you all.

[quote]Selymkroy wrote:
I come here in hopes to get the best advice possible. Im a 20yo white male, and I notice myself starting to get a much bigger chest and stomach than I realized. My body never has been the most fit but its starting to spin out of control.
Im 5’9", 200lbs, starting to develop the man breasts and a gut. I notice stretch marks on my sides just at the waiste line, which is a real concern. I hope im not too late! I have a free membership at the gym on my campus although, I really have no clue were to start which is why i came here, I would like to not just reduce my fat, but tone my body. So i figure were better to go than the professionals.
Any advice would be greatly appriciated. I was also looking at the diets and workout programs, is The Waterbury Summer Project a good program for someone who is overweight already to start on? It seems fairly good. Anyways, looking forward to hearing from you all. [/quote]

  1. eat less of everything especially fatty foods, sweets and processed foods.
  2. stop skipping meals
  3. eat small but frequent meals
  4. bill starr 5x5
  5. hiit

If you really are overweight you could try the velocity diet.

Alright, will look into those, thank you for your input.

Do not start with the velocity diet. Good god!

Read the Are you a beginner? thread. it has all you need to know to get started. Chances are that once ya start to eat clean ,lift heavy and get a little cardio that excess bodyfat will come off pretty quickly.

[quote]AndrewG909 wrote:
If you really are overweight you could try the velocity diet.[/quote]

Why would you give that advice to a beginner in his condition?

I mean, honestly, when you thought that, it made sense to you?

Well, I hate plugging it myself, but maybe start with the beginner threads. You need to relearn what you think you know about nutrition - probably anyway.

It sounds like you haven’t been using a gym much. If that’s so, you’ll want to learn the major lifts. What I did, when I was completely new, is basically incorporate one new lift from time to time.

Learning a few lifts will let you pick and choose from suggested workouts a lot easier. Maybe pick something like Big Boy Basics to start. Anyway, as a complete beginner you’ll want to keep the rep ranges higher… don’t be doing 10x3 or anything like that until you’ve progressed and have the form down and all that.

Anyhow, in the short term, like others said, make some better food choices and possibly fix your portion sizes – especially later in the day. Find the 7 Habits of Effective Nutrition article and start adopting them.

Whatever you do, realize that this stuff can take some time. Keep on adding in more information and keep on going to the gym and you’ll be going in the right direction. Keep going in the right direction and you’ll get where you want to be.

[quote]Professor X wrote:
AndrewG909 wrote:
If you really are overweight you could try the velocity diet.

Why would you give that advice to a beginner in his condition?

I mean, honestly, when you thought that, it made sense to you?[/quote]

The main reason for suggesting it was that people who go on the velocity diet have a change in appetite and it becomes easier for them to eat healthy. It didn’t seem like this person had too much discipline so I thought those benefits would help him get a good start on nutrition.