T Nation

Lost 150 LBS, Now it's Time to Get Big...Huh


Hello Everyone

I'am on my 2nd year of dedicated working out...a little history on me.. 3yrs ago , on Sept 4th 2009 i weighed in at 360lbs wearing a 56" pants i'm tall also 6'4" ..on that day i joined a gym and got workouts from forums learned info online and from the gym when i could get it ..I lost 150lbs and wearing a size 38" pants ( i can get in 36") now weigh between 210lbs and 215lbs it floats ...but now i want to get big ..i still workout 5-6 days a week i'm addicted to this now lol.

Just a quick run down on tommorrows work out (8 week program on week 3)

Pre work out cardio 20 mins tread mill i do intervaals inclined at 4.0 and walking speed 3.8 and run speed of 7-8mph == arnd 1.76 miles

Monday - Chest/Triceps/Shoulders

Exercise Sets Reps
Dumbbell Bench Press 3 X 10, 10, 8 (adding weight)
Incline Dumbbell Bench Press 3 X 10
Chest Dip 3 X MAX

Exercise Sets Reps
Lying Tricep Extension 3 X 8-10
One Arm Dumbbell Extension 3 X 10
Tricep Extension 3 X 10


Barbell Front Raise 4 X 12
Dumbbell Lateral Raise 4 X 15, 12, 8, 8 (adding weight)

Workout Notes: None.

Tuesday - Back and Biceps

Exercise Sets Reps
Wide Grip Pull Up 3 X MAX
Lat Pull Down 3 X 10
Straight Arm Lat Pull Down 3 X 10
Machine Reverse Fly 3 X 10
Upright Row 3 X 8-10

Exercise Sets Reps
Standing Barbell Curl 3 X 8-10
Preacher Curl 3 X 10
Incline Dumbbell Curl 3 X 10

Workout Notes:None.

Wednesday - Legs


Exercise Sets Reps

Squat 4 X 10,10,8,8
Dumbbell Lunge 3 X 8 on each leg
45 Degree Leg Press 3 X 12
Leg Curl 3 X 15
Leg Extension 3 X 15

Exercise Sets Reps
Standing Calf Raise 5 X 10,8,8,8,6 (heavy)
Seated calf Raise 5 X 15 (light)
Workout Notes: None.

Thursday: Chest/Triceps/Shoulders

Exercise Sets Reps
Barbell Bench Press 4 X 10, 10, 8, 6
Dumbbell Flys 3 X 10
Cable Crossovers 3 X 10

Exercise Sets Reps
Close Grip Bench Press 4 X 10, 10, 8, 6
Lying Dumbbell Extension 3 X 10
Tricep Kickback 3 X 10

Seated Dumbbell Press 4 X 10, 10, 8, 8
One Arm Cable Lateral Raise 3 X 12
Workout Notes:

Every second week superset bench press and dumbbell flys.
Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

Friday - Back and Biceps

Exercise Sets Reps
Seated Row 4 X 10
Bent Over Barbell Row 3 X 10
Bent Over Row 3 X 12
Smith Machine Upright Row 3 X 8-10

Exercise Sets Reps
Cable Curl 4 X 8-10
Concentration Curl 3 X 10
Reverse Barbell Curl 3 X 10
Workout Notes: None.

Abs DOne everyday really 6 days a week for Abs
Crunches 4 X 50
Ab coaster 9 X 30
Machine Ab crunches 4 X 30

Post cardio 2 miles bike or walking

Now the reason i keep the cardio is i'm trying to lose the excess skin around my belly its not alot but everyone says i cannot rid myself of this ...without surgery ...got no money for it ..so i workout ...my thought process is if i can build a wide frame upper chest and back that it will take some of the skin as it pulls up ..idk ...
people tell em my age is going to stop me also...and i don't feel old lol..

tommorrow i start using whey protein and i don't want to be fat again but i do want to have a bigger frame.....i will get pictures up of me soon next day or so i will have wife help me ..

any advice or direction i would greatly appreicate...


Welcome and Congrats on the fat loss!

That's a big step now you gotta watch carefully because you body is predisposed to gain fat. I know because I'm the same way. You can gain muscle mass just need to watch things closely. I don't have much advice on the body building program but this web site is pretty much dedicated to body building, so take a good look around.


Congrats on the fat loss, I have been there lost 110 lbs and I am only 5'10". Questions.

  1. How old are you?
  2. What program are you doing? Split etc?
  3. What country/part of US do you live?
  4. Two websites to always read and learn here and http://elitefts.com/
  5. Any old injuries or surgeries?

Some of us cant give advise on types of training if you happen to have old injuries or live in a different country. Cuts some of the bad advise.


welcome. adopt the 5/3/1 regime or be eaten. and killed.

easiest way to get big is to get strong.


Hi everyone thx the weight loss was my first hurdle....its a tough thing to do and anyone who does it deserves the "Atta Boy" ...

Here is info:
Age 42yrs old
Workout Type: Split/Days Per Week: 5 ( i have a link to the complete workout but didn't know if allowed here to post)
Websites i'm glad to find this one the other i will check it out too
No injuries

here are my stats so far i just measured up sunday
weight -215lbs
waist --36.5
height -6'4" tall
neck----16 1/4"

Only supplemetns i'm taking now is Protein (XL Amplified and Mega Men Sport Muitl vitamin*) and if theres a alternative to these products that are cheaper please que me in...thanks

I have not heard of the 5/3/1 regime but i bet the info is here :slightly_smiling:


Wow! 150lbs.......that's amazing. Welcome to the forum friend. Those people who say you can't do it because of your age are full of it. You can, and you already have begun. You've changed your diet, increasing your protein intake and taking vitamins. I would add some fish oil to the vitamins, very important IMO. Keep lifting, read and ask questions. Start practicing your squat and deadlift form, as these two will put on size and strength very quickly if done right.


Welcome to the forums. Losing 150lbs on your own shows a huge amount of will power. If you can do that, you can likely do whatever else you need or want to do.

Regarding the excess skin, you're likely stuck with it to a certain degree. I didn't lose weight but having babies had a similar effect on my stomach. However, putting on muscle has offset it to some degree.


Its okay to post the whole routine, in fact I'd encourage it.


Those people that tell me no i can't really just fuel my fire ..actually i do have fish oil arnound here some where yes i will start taking that too...deadlift and squats are tough at this Fitness mall gym i'm at ...i like it but i'm going to start going to another gym also when my routine calls for squats and deadlifts..mostly i have only done 100lbs on deadlift but i do 4 x 15 of those ..i was watching a video clip on here and it showed less reps and more weight ...i'm looking into this i need to post pic's so everyone gets a outline of me ...thanks

the skin is not horrbile but its there, the more i lose the more crypt keeper skin i get its arnd belly button area too ..lol suks..like ur saying tho build muscle and fill it in...thats my thought process on building the uppper body to pull skin up also...


I did up date my orignal post with my entire 8 week program i'm doing now this is week 3.i will update with before and after (well after meaning where i'm @ now ,i'm not done)


^ Again welcome. Things to always remember in my opinion.
1. You are not in a hurry, not like losing weight. Be patient, think long term.
2. Form, Form, Form. Always sacrfice a lift if you are going to lose form, you dont need an injury. Once you have a good foundation of strength you can play around a little with this.
3. Eat. Dont keep trying to lose weight and lift heavy. Find your caloric intake and output balance.

That is all also buy 5/3/1 ebook off elite site I linked early in thread. Was worth the money.


yea i feel like i'm rushing ...i have to keep telling myself slow down sometimes ..today i did pretty good i feel i'm trying to visualize my form and lift ...i don't worry about lifting real heavy i do try to make sure what weight i pick i can lift the entire time..but today i tried lifting like this

warm up set to get my form 10X (either no weight or light weight)
Working Set 10 X my normal weight
Working Set 10 X add 5-10lbs
Working Set 10 X Add 5lbs now if i stop @ 7 reps i owe 3 so i would do the 3 i have left after i rest 1 min)

i need to get my calorie intake again..i tell you what i'm learning alot about my body and how it works...i will check out this 5/3/1 ebook i'm lost on this at the momentthanks

(Trying to find out why i cannot post a pick in my thread .**Maybe a rule i'm missing i should read that lol)


if you are wearing a shirt with a supplement or magazine logo other than testosterone, they won't post it. or if there are logos in the back ground.

a good introduction to 5/3/1 would be on this very site. click on articles, then authors, then Jim Wendler. Read everything he has written for the past 2 years. I still think you should buy the book, but the articles will tell you why you want to buy the book.


I probably will buy the book just funds are real low here for me this week...maybe next week...

No logo's or mag's in picture... just my big gut before i lost the weight and the after is same...i mean i am weaing shorts lol...i think it might be the mods have to ok it thing maybe.


Its $20 just saying about the 5/3/1. Dont know if you knew that.


Oh yea i missed that lol thanks


Wow. Amazing journey you've been on. And such great progress so far. I've never done 5/3/1 but it sounds like the perfect program for someone with your goals. Slow, steady gains that will allow you to focus on form. Slow and steady wins the race after all.


The Hare


Thanks i have never been in this good of shape for me it was HUGE!
5/3/1 does seem like the perfect workout for me..i'm stilling doing the 8 week above and i have increased my weights on all sets ...and form is key and seeing the muscle move helps too lol ..when i was heavier i couldn't see anything now i can i'm hooked now and loving it..