T Nation

Getting Back in Shape


last summer (year and a half ago) i had my best shape ever, 105 kg and like 11% held it for a month and thus the story unfolds into me looking like a white version of damon wayans from the great white hype, with pathetic 90 kg and i dont want to even think about body fat, needles to say there was a lot of bad timing with nutrition tobacco addiction and psychological addiction to weed and i decided that its time to stop.

How should i start again? Tell me some man teh fuck up stories, so i dont get discouraged when i see how much my strength fell off, how i look in the gym mirror and how much of a difference ill see since my last memory of it a year ago, should i start from scratch, relearn lifting technique
getting to feel my muscles to best of my capabilities, or desperately try to get my strength back, should i start with doing cardio only, what?

Tell me your stories, how have you defeated the lazy ass couch potato bad habit syndrome, for i am one pathetic ugly out of shape human being now and i need to get back in shape!!

Edited(can see why people were puzzled as it is impossible to mess things up like that in half a year .. summer before last i ment, a year and half-check the last post-)


105 kg = 235lbs @ 11% bodyfat is quite impressive if true.

But truth is, you should have never stopped. Have training be a constant in your life, and don't be that guy who goes to the gym in phases.


ive never been lazy or inconsistent with my training .treat it like a part time job . as for now pick a basic simple program like S/L 5x5 n stick with . for diet cals 12 x LBM , 1.5g protein per pound of LBM , 30% of cals from fat the rest from carbs . if you were 105 kg at 11% then youve got a good base you just need to stop winjin like a girl a do what you already know you need to do .


How about just starting to go back to the gym and doing whatever it was that got you into good shape before? Do what you can handle now and work your way back up.


You might want to start by not blaming tobacco and weed for why you are lazy and can't make it to the gym. If I had to guess, I would imagine that pro bodybuilders, who have the goal of eating more food than most can stomach, are not avoiding marijuana across the board.

You quit going to the gym because you alone are lazy and disinterested. Good luck finding the motivation without realizing where the blame actually falls.


A guy on this site went from 130 to 240 and cut down to 220 at a height of 5'8" in 2.5 years, after testicular cancer. He made better progress in that time with one testicle than most guys on this site EVER do with two.

There are no excuses.

[Edited out his name.]


If you were at one point 230+ lbs at 11% BF - which you weren't - you wouldn't need a ton of work to get back there.

Do you really expect anyone to believe you were 235 lbs at 11% - which is pretty jacked and would likely take significant work to achieve - and then just stopped lifting, LOST 30 lbs, and got fat at the same time??? That's like losing 40 lbs of LBM, to do that you'd need a severe caloric deficit, in which case you wouldn't be fat.

I believe the latter. No way in hell I believe the former.


Maybe he's 6'3 and that 11% was more like 15%.


Thats horseshit and you know it.

If this had been your attitude, you would not be here today complaining of being out of shape again. Dont blame other stuff for your own laziness.

Get to work.


the OP will get plenty of posts telling him what he already knows and he'll read em all and say " yeah but bla bla bla ". hes like every body thats looking for a silver bullet .


To quote Dave Tate, "I would probably just fucking quit".


I agree with Tate.

I am not sure how anyone is supposed to GIVE the op some more motivation. I woke up today looking forward to the gym. I'm sitting here right now wishing I was there already.


wouldn't his claimed stats put him somewhere near Thibs size?


Even if he were unusually tall, like 6'6" or more, height doesn't explain how one can lose 30+ lbs AND end up fatter then they were before. 210 lbs of LBM would not start to look smallish until much taller than 6'3".

... but I agree on the BF estimate.


I have no idea. But Thib isnt 1 in a million or anything so I dont see why it's relevant or even noteworthy.


My build was nowhere near thibaudeaus, i have a weird frame(i always chased my lower body with my upper, i was only doing some maintenance squats at the time because of it, you can check my earlier posts i always had to diet with nolvadex to get the lower body to a lesser percentage otherwise its really a battle) i look bulky and kind of squarish i am 182 cm and thibs is 5-6 procent when he takes pictures so no. My body fat was always measured with ratios,
and i know when my lower abs get to show definition i must be nearing 10%.

It is possible people to lose it all, really poor protein intake less than a 100g too many carbs
with high glycemic index and pork, plus cigarettes and diminished insulin sensitiviy that comes with it, storing too much fat in obliques because of it, the smoker syndrom of not having breakfest in the morning so cortisol and lower abdomen fat here i come,
(http://www.ukcia.org/research/EndocrineEffects.pdf for the guy that thinks weed is good for bodybuilding, i would only agree if its used rarely just for an appetite boost or for a glycogen refill)

Took measures today ill post in before now order: waist stayed 82-83ish, chest from 119-113, arms from 42.5ish to
38.5, shoulders i dont remember the measure before but ill say it was about 130 something now its 125cm,
legs from 71 cm to 63cm!! Neck from 46 to 42, glutes from 115 to 107.

I did some bodyweight exercises today i managed to do 17 pull ups, 30 dips and 30 clapping push ups.
Ill do that the first week to get my body back into a training mood.

Dont know how has the training philosophy evolved but i designed this program and nutrition for myself(correct- add suggestions please).
Nutrition first(ill try to lose body fat), ill lower my carbs first week to 20g
Breakfest:Chicken breast or liver 250 grams, slice of cornbread some green vegies, some nuts and fish oil(ill get some b vitamin complex that includes b3 niacin to get my cholesterol down)
Snack: 20g proteing scoop-shake, with cinnamon(natural insulin sensitivity improver)
Lunch: 250grams chicken liver or breast or lamb,some veggies and some cottage cheese
Dinner: 2 scoops of protein cottage cheese some nuts fish oil and vitamins.

This would put me at about 250g protein 1600-700kcal 15 g carb and 65g balanced fat(15-20% of saturated
monounsaturated and polyunsaturated fat) ill later try to morph my diet into a ketogenic one

Training:(ill do cardio exercises for the first week and check my lifts for the 2nd as i do bodyweight exercises to get back in the mood)
Mon: 30 meter sprints, or moderate to high intensity 400m runs in 2-3 sets and ill increase the number of sets gradually with time
Tue: Upper body: 1st-core exercises 7x3 reps at 85-90% of my max i will vary from deadlift to bench press as first but will do both
2-secondary 5x3 of weighted dips and barbell rows
3-dumbbell rows 3x3, dumbbell flies 3x3
Try to keep my workouts to 45 min
Thur: Squat 10x3 90% of max, Clean and jerk front squat combos(lesser weight more reps on the squatting), some walking lunges with dumbbells and ill call it a day(ill do more work on my legs since i want less muscle in them to get a better frame after im done dieting)
Sat:Kickboxing, ill start with 2 rounds of 2 mins shadowboxing or sparring with my ex training buddies or hitting the bag, ill increase rounds as my conditioning gets better(high intensity)
Sun:Upper body: shoulders and trapezius muscles-
1st: Clean and Jerk 7x3 up to 90% percent max, Rear military press 5x3, upright rows 5x3. rear delt flies 3x3 and dumbbell upright rows 3x3

The training is based on my earlier knowledge to do less reps more strength kind of workouts
to give your evolutionary instinct a reminder that it will be crushed if it tries to burn muscles for energy
Did the preaching around here about training change? If it did change, correct me or add suggestions to my woerkout and diet. Will i overtrain from this, and can i have your opinions on coffee and diet drinks?
Is caffeine ultimately bad or good while dieting, cause i've heard a lot of two sided stories from its good
for the insulin sensitivity 45 mins after ingestion to after the comedown cortisol spikes and inhibitory sort of action on LH FSH production.


But you... you're one in a million
bats eyelashes

OP, uhm, with your previous stats, do you really need to ask what to do?
I mean, the diet and workouts aren't great to me, but hey, you were 230+ pounds at 11% BF, so you tell me.


Whaddup Vic Martinez!!!


OP, uhm, with your previous stats, do you really need to ask what to do?
I mean, the diet and workouts aren't great to me, but hey, you were 230+ pounds at 11% BF, so you tell me.

Dont think like that, there are a lot of factors that dictate propensity and capability of getting mass(if someone is big, that doesnt mean he knows exactly how to do it right). Im asking for peoples opinions, anything is helpful really. When i wrote my first post i just wanted to relate to something i had before or to someone for that matter, instead I
got petty egocentric talk from the mighty and highly feared social hierarchy of buff bad boys on the internet :D(except for a few guys) Someone tell me my program sucks what its missing or something, doesnt mean ill change my opinion but ill look into it and shape my opinion. Its been a long time i need to get new information about training.


Can somebody give me a break down of this post ^

And convert the kg's into pounds, CM's into inches.