T Nation

Need Help On First Real Routine

 Hey guys, as you can see I've been a member on T-Nation for a while now, since 2005 exactly when I was 11. While this site has shown me some awesome stuff, I've never been able to actually sit down and create a program that would work for me and stick to it. So I thought I'd give you guys as much as information as I can and see what your guys' expert opinion would be.

1.) I’m small. 5’7’’ 140 pounds atm. Probably around 16-18% BF
2.) Sorry guys, I know this is a bodybuilding forum but I just want to have a great beach body.
3.) I’m not interested in out lifting everyone in the gym, just looking great and being athletic
4.) I just started college so I don’t really have money for supplements
5.) I don’t care if the routine is 3 or 4 or 7 days a week. I just want to put work in and get results I can be satisfied with by this summer.

If there’s anything notable missing from what I want that I can clarify on, please ask. And thanks in advance - Logan

Don’t try to create your own routine if you have little to no experience. If you’re looking for physique gains you probably want to focus on just putting on size atm. I suggest doing 531 Boring but big or pick any from this thread:

follow the program word for word and eat plenty

[quote]secramour1 wrote:
Hey guys, as you can see I’ve been a member on T-Nation for a while now, since 2005 exactly when I was 11.[/quote]
There’s probably an award for this. Like, seriously.

Have you been doing any training at all, even on and off?

[quote]1.) I’m small. 5’7’’ 140 pounds atm. Probably around 16-18% BF
2.) Sorry guys, I know this is a bodybuilding forum but I just want to have a great beach body.
3.) I’m not interested in out lifting everyone in the gym, just looking great and being athletic
4.) I just started college so I don’t really have money for supplements
5.) I don’t care if the routine is 3 or 4 or 7 days a week. I just want to put work in and get results I can be satisfied with by this summer.[/quote]
For training, do either of these for 3 uninterrupted months to build a foundation of muscle and strength, then check progress, re-evaluate, and attack another plan for 3-4 more uninterrupted months. That’ll bring you just about to the end of spring:


For nutrition, keep it simple. Focus on the foods in this article:

There have been tons of threads in the past about eating for muscle on the cheap/while in college. The Search box at the top right of the screen should bring them up. If there’s one supplement to save up and get, make it a workout shake like Surge Recovery.

I have done a little lifting on and off, nothing serious. My max bench is like 160 and I haven’t done the rest of the major lifts because I was afraid I would hurt myself with bad technique. Thanks for the advice, I’m looking at the college one now