T Nation

Transformation is the Goal


I’ve just recently started working out again. I’m 33y/o, 72" and weigh 260 lbs. Waist is around 39.5" I’ve been working out for about 2 months now, doing a lot of full body routines just to get to a point where I can work out. I’ve gotten stronger over the past 2 months but still have a long way to go. I should mention that when I started I was around 270lbs with a 41" waist. I’ve been browsing through forums and am trying to get a program that fits my current situation. I just finished reading https://www.t-nation.com/training/12-strength-tests-you-must-master and i found that I may be able to complete 1 or 2 of those strength tests. The renegade row with half my body weight is currently impossible. I’d probably have issue with 40lbs dumbbells. I’m doing what I can to be conscious of my body and its limiting factors. Stretching out the areas that needs it and have read several articles on mobility exercises that I plan to employ. For the next 9 months I’m going to be on an island a tiny island and have no excuses. My goal is transformation, people say I don’t look fat but I am and that’s the way its been for damn near the past decade. I’m limited on something’s I can eat out here but I can always get vegetables and I just went on a fishing trip that filled up my freezer. I have a sweet tooth and I enjoy an alcoholic beverage but I have all that under control for the most part and regardless those topics would probably be another forum. Deciding on a plan and sticking with it is what needs to happen. I’m trying to find the one that will maximize the time I have here. 5-3-1 made sense to me at first but after reading all the articles I’m not sure. Just looking for thoughts. Thanks!


Go with 5/3/1 man, you cannot go wrong with it. Great program for almost any goal as you can tweak the program to cater to your preferences and lifestyle.

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your diet is a million times more important than what routine you decide to do.


x2 with yogi

-completely cutting out sugar /“sweet tooth” foods and pretty much eliminating alcohol (maybe 1-2 drinks max on the weekends) are the first things you need to tackle for fatloss.
I have a big sweet tooth myself and found that really filling yourself up on good fats and veg makes it much easier to handle the cravings.

5/3/1 is great down the line but do a more focused program like this first…


Thanks for the information everyone. I concur with everyone’s diet assessment. I’m doing pretty well compared to a few months ago. The isolation of the island helps keep me focused but sugar and alcohol finds its way everywhere. Im sticking to clean meals and I’ve been doing well as far as both sugar and alcohol. I can do better regarding the sugar though. Meal prep is the key. I think I will start with the workout depicted in https://www.t-nation.com/training/8-rules-for-fat-loss-training for 3 to 4 months. Then maybe move to 5/3/1 after. It’s all about will power and discipline. I’m doing well compared to the me 4 months ago…Just need to keep moving in that direction. Thanks again!


Make sure you get your protein and veggies and water in before you drink booze. Every time.

Try 100 proof rum and coconut water. Or vodka and Crystal Lite. Or a shot of whiskey followed by a light beer. Get the effect you’re after, with as little corn syrup or calories as possible. 1 drink, 1 water…