Questions on First Time Lifting/Diet

Need some lifting advice please. Want to deadlift 400 in 6 months and get a cleaner diet

I’ll probably be told I have no business giving advice so take what I say with a grain of salt. I would definately pick a proven strength program instead of making your own. And if you can a gym is probably better.

Anyway if you don’t care about appearance and just want to get strong check out starting strength. People criticize it for not working certain muscles, but its meant to get untrained individuals a good base strength. It focuses on 5 lifts squat, deadlift, bench, military press, and power clean(many people do barbell rows instead). You squat 3x a week adding 10 lbs per workout. Get yourself some more weights because deadlift and squats will go up quickly. Check this out for more detail on the program.

Start getting 3000+ cals a day and track your weight to see see if you need to adjust cals at all. Get at least 1g protien/lb of bodyweight. Don’t wory too much about your macro breakdown. Chicken, eggs, rice/pasta are all pretty cheap, but can get boring. Also get as much uninterrupted sleep as you can, 8+ hours per night if possible.

As far as warming up, definately do warm up sets. For a 135lb squat do something like bar 2x5, 65 2x5, 95 1x5 and then hit your main sets. Do something similar for all your lifts. May not be perfect but is better than nothing, hopefully more experienced guys can help more.

Starting strength isn’t the only program but it could definately help you reach your goals. 5/3/1 is good too but I feel like you might as well progress linearly as long as you can so your weight on the bar goes up quicker. Also think about stronglifts 5x5. But main thing is to pick a program you have faith in and stick to it while eating and sleeping enough to recover and grow. I’ll be keeping an eye on your progress as I just started going back to the gym too and we are the same heigh and close in weight, I’m 171 right now. Good luck and hopefully some more experienced guys will have some good advice for you.

well, hate to break it to you, but you probably arent going to get to a 400lb dead within a year - but dont lose heart! you seem to have a great attitude towards your goals.

  1. there are many different diets - im currently on the anabolic diet, which has me eating 300g protein, 330g fat and 30g carbs - very different to what you have read huh? is a great site (made by someone on here i believe) to get you going with a fully personalised diet

  2. if you can find a good gym with lots of free weights and racks, its well worth joining. but if you have the space, money and personal drive to train at home - brilliant. buy an olympic bar, 400lb of plates, an adjustable bench and a power rack.
    2.2) at your current experience - i would recomend Starting strength (this is great for practising the basic lifts and getting your compound stength up, getting to a bodyweight bench and BBrow, and 1.5xBW Squat and Deadlift. Then either move on to something like 5/3/1 (buy the Ebook), or one of the first few programs in the ‘Do this program not that dumb one’ in the BB thread here

  3. your goal right now should be to gain a decent level of base strength, then any body building goals will be a lot more attainable - whats going to illicit more growth, a 100lb bench or a 300lb bench?
    Also, regular testing 1rm can give an untrue picture of your progress. Just strive to add a little weight to the bar or do more reps every workout

  4. yes warm up, do foam rolling etc - who the fuck is against this?

  5. rice, potatoes, pork, chicken, EGGS, lamb

  6. lifting will make your joint stronger. and crossing the road is dangerous - life is dangerous!

You joined in march? Fuck.

  1. As was mentioned, there are many different approaches to diet. But in general, to build strength and muscle you will need to eat more calories on a regular basis. I think caveman’s recommendation of 3k is a good starting point. Modify from there depending on your progress (ie: putting on too much fat vs. not making strength gains). I’d say for a newbie try to get as much protein as possible from whole food sources, and let the rest of the nutrients sort themselves out. I like a 40/40/20 approach, but that doesn’t mean it’s superior, I just like carbs.

  2. Join a gym, you will constantly be increasing the weight and potentially needing access to some more equipment. Also, it’s good to have other people around in case you need to grab a spot, or ask for some advice.

  3. Regardless of whether or not you want to be a bodybuilder or powerlifter, the first thing is to get a basic level of strength. You don’t need to test your 1RM on a regular basis as long as you are tracking your progress and the weight is going up (ie 5RM).

  4. Warm-ups are good. I always warm up the movement I’m about to do with some light weight reps. However, I don’t think you need to go overboard with a warm-up jogging on the treadmill for 15 minutes or some nonsense like that.

  5. Eggs, oats, rice, milk, ground meats (beef, chicken, pork, etc.)

  6. Being weak is dangerous. Getting stronger makes you awesome. As long as you have a spotter when doing the bench press, and use safety bars when squatting, I think you’re going to be okay.

I would recommend looking into Starting Strength as a good basic program to run for 6 months to a year depending on your progress. By the end of that program, most people have put on a considerable amount of strength and muscle (and fat, if you eat like Rippetoe suggests).

[quote]RampantBadger wrote:
You joined in march? Fuck.[/quote]

he waited 8 months to be able to get his IF consulting by only 1500US$ before start training =)