T Nation

Late Start...Hello


Hello, I just wanted to introduce myself and see if someone can point me in the right direction. I am 26 and 6' 4" and 220lbs. All of my fat seems to be around the waist. I want to put on size but am affraid of the eat eat eat method. I'm just starting and want to know what kind of diet and routine I should start with, so I dont increase my gut. I am not fat just have a good size waist (36"). I have been reading the archives and it seems the trend is to increase calories to build, but what about losing the the gut? I would like to be a solid 245.



Unless you're ready for some seriously strict diet/training programs, you might want to pick either gaining or cutting, especially just starting out. It's very difficult to put on LBM while cutting fat, especially considering you're just starting and your body probably isn't accustomed to an optimum diet or specific training program. You could certainly accomplish gaining LBM while improving your body comp. a bit, or vice versa, but being very successful at both at the same time will most likely be very difficult to do.

Either way you go there are volumes of great info and programs/diets on this site, as well as many many helpful contributors to get you going in your chosen direction. Good Luck!!


First of all, welcome to T-Nation!

This is a great place to start:


At 6'4" and 220 I'm guessing that you are not overly fat, so it'd probably be best to start out with trying to add some mass. Now, I'm not saying go crazy and eat everything in sight; this would of course increase your gut as well as add some lean mass.

Just make quality food choices after reading some articles and give one of the training programs your all. As a beginner, you'll see some newbie gains come pretty quick and then taper off; I don't think you want to be on a restrictive cutting diet right now.

Your goal should be to improve your body composition (more muslce, less fat).

Hope this helps!


That's where most guys keep fat. And you can put on size and strength and lose the fat. You should train and eat right, and you'll accomplish both!

How about you start by cleaning up your diet first? Start spreading your food over 5-6 meals per day. You can break them down into smaller portions and still get the same amount of calories you are currently eating if you only eat 2-3. Then again, I don't know what you are eating now or how much. So you may need to increase calories, or you may be fine for a while.

Basically, eat frequently, and eat good, wholesome foods.

Is it really that difficult to eat healthy foods and workout to accomplish your goals?

I mean, really. How many times do I have to tell people to eat lots of fruits and vegetables each day and with each meal? I mean, it's not rocket science, is it? Do you know that fruits and veggies are good for you? If so, why aren't you eating them?

Also, eat protein with every meal. Do you have problems eating beef, chicken, fish, cottage cheese, milk, protein powder, nuts, etc. each day?? Can you eat one of those things with some fruit and veggies each day for all your meals?

It works wonders if you do.

How about this, skip the bread, pasta, rice and all crap food for a while. Focus on eating any and all fruits and veggies and all the protein you can think of and eat. If you do that, I guarantee that you will lose fat and be able to gain size and strength provided you eat enough and train consistently.

Read, read, read! Learn, learn, learn! Don't make it more complicated than it needs to be!!!

Stick with it. Consistency is key. Hard work. Dedication. Discipline. Desire.

Do you have what it takes?


Finaly someone i can relate to, dude im 27, 6'3" 213 lbs, been lifting for about 8 months, the best piece of advice i can give you is READ READ READ, print all the freaking articles you can fidn related to "Are you a Begginer" read them, study them. when i started i was a nasty 220 lbs, fat, no muscle AT ALL, arms where tiny, no chest, no definition, just blubber, it was a sad sight, im not that far from where i was 8 months ago but im improving every day and feel great, at least i can take off my shirt at the beach with dignity. 245 solid woudl be great, i'd prefer maybe 225-230. good luck


Good advice by Nate. You don't have to do a serious bulk right now to add muscle. You should be able to lean out and gain muscle at the same time by eating around maintenace, clean foods, and lifting hard. When you are leaner, you can up the calories and seriously bulk!


Don't forget to actually do something. Like workout and eat.