T Nation

Newb Needs Some Info

Hi, all. A couple of months ago I was 201lbs (I’m 5’9) and was disgusted with how big I’d gotten. I’ve generally been quite athletic my whole life and I became unemployed for a few months, which led to irregular eating times, etc. I used to eat two meals a day- a huge breakfast and then nothing til the late evening, and that would be a salad bowl full of nutty/chocolate cereal.

I got a new job, but it’s kind of sedentary as well, so I struggled a bit to shift the weight. For the past two months I’ve been doing 2km sprints on my exercise bike, and a bit of weight training (not to mention the newb mistake of hundreds of stomach crunches). As of two days ago, I was down to 184lbs, which is when I discovered T-Nation.

Now, I’m sure you’re all aware of how daunting it is to read all the info out there and absorb it, so I just basically wanted to outline my goals, tell you what equipment I have, and get some pointers as to how I can achieve what I want to achieve. I’ve been reading Chris T’s guides for newbs, and I’ve got myself some after-workout carb/protein drinks, and today is gonna be my first day of weight-training proper.

I started drinking green tea (I hate tea!) and taking cod liver oil capsules (I don’t eat meat- but I do eat fish) yesterday, and have been eating lots of little protein meals throughout the day, after a big breakfast. Here’s what I want to do:

I don’t want to be big- I want to be ripped. I want to see my 6-pack again. I’m 33, and if I don’t do this now, I fear I’ll be a fat, balding middle-aged man by the time I’m 40. I have an exercise bike and a small set of dumbbells (1.5kg, 3kg and 5kg). My flatmate is going to give me his dumbbells, but I’m not sure what size they are, but let’s assume they’re bigger, coz I told him what mine were. I also play 5-a-side football (soccer) every Thursday from 5pm-6pm.

What exercises do you guys suggest? When should I do them and how many reps & sets? Any advice on my workout, cardio or diet would be very much appreciated. Thanks for reading.

Find a bench and barbell set on craiglist, Then buy a chin-up bar

Is getting a gym membership a possibility for you mate?

Not really. I just about get by on my meagre salary and I do lots of OT at work, so I couldn’t commit to a gym. The reason for getting the weights and the bike was so I could train at home when I have the time. I think I’ll get a bench so I can do some of the incline/decline stuff, but I want to take things gradually and not burn myself out too quickly.

If, after 3-6 months of training and eating properly I feel like I’m gonna stick with this, I’ll look towards joining a gym, but I don’t want to waste my time or money.

I just completed my first proper workout and had a ‘REGO Recovery’ shake (I’m in the UK). I did 3x8 deadlifts, 3x8 Iron Cross; 2x5 Superman (5 secs each time), 2x8 Dumbbell Rows, 2x16 Dumbbell Press (8 each arm) and something called KILLER HOME CHEST WORKOUT, which I saw on Youtube.

So I focussed on Shoulder/Back/Chest today and I’m off work again on Sunday. Should I do my Arms and Legs then, or should I wait another day or two so that I rest properly? I’m really trying to do things properly and not over-train, coz I want to be fit and healthy for the rest of my life.

Btw, everything was done with 5kg dumbbells.

the fact that you may not stick with this longer than 3 months makes it un-likely that anyone around here will spend much time helping you out . just saying .

just read as much about programming as you can , and apply what you can to your goals .

I’m just a realist, that’s all. I hear what you’re saying, though. I just don’t want to run before I can crawl. I don’t want to fork out for gym membership, buy loads of equipment and then get bored quickly. I’ve been training for a month so far (weights) and have lost 2 inches off my waist. I enjoy it, but just from reading some of the articles on this site, I know that a lot of what I’ve been doing has been a waste of time (relatively speaking).

And I’m devouring as much of this site as I can, lol.

Thanks for the heads up, though :).

You must lift heavy weights to get stronger, or bigger, or lose weight.

3 recommendations:

  1. Commit to this fully, make time to train, none of this “i work too much” crap
  2. Get a gym membership. At least in the US there are many open 24hrs and can accomodate any schedule
  3. Buy a book. Sure there’s a lot of good free advice on here, but also tons of bad advice. Try Starting Strength by Mark Rippetoe.

You are rationalizing excuses for not changing your life and your poor habits.

There is nothing we can do for you until you “choose” to make a commitment and change. If it is truly important then you will make time. This is about self efficacy.

Ok, I get what everyone’s saying and I will commit to change 100%. Thanks for all your help. I will ask further questions as I come across them.

Just wanted to say, after training some more, sticking to my new diet and reading as much of this site as I can, I’d like to retract my desire to see my abs again: Fuck my abs! They will come with the rest of my improved physique.

And I’ve been researching local gyms and will join one when I get paid in 10 days.

In it for the long haul. Thanks to all who commented. :slight_smile:

there it is

now start squattin’ !