Hi guys, I’m new here. I’ve browsed the beginners forums and it seems like most of the guys posting here are skinny guys looking to get big. I’m not - I’m a short fat guy. I decided to get into lifting because even if I never get ripped I don’t want to be a blob, and I figure it will be easier to stop being fat if I have more muscle mass.
I’m lucky enough to have access to a quite good university gym - three squat racks and dumbbells going up to 150lbs. I wish they had kettlebells, because that looks like a great alternative to traditional cardio, but seeing what other posters on here have to deal with in terms of gym equipment I really can’t complain.
I don’t have a huge amount of time to spend in the gym, but I’ve been doing a 3-day split consistently for about a month and a half now:
Monday (back/biceps): pull up 5x12 (assisted because I’m a fat fuck), seated row 5x8-12, preacher curl 5x12, pullover 5x15, upright row 5x12
Wednesday (chest/triceps): bench 5x8, parallel bar dip 5x12 (assisted because I’m a fat fuck), overhead press 5x12, rope pressdown 5x12, cable flye 5x12
Friday (legs): deadlift or squat 5x8, hack squat 5x12, goblet squat or straight leg deadlift 5x12, calf raise 5x15
Before: max bench 115, max squat 135, max deadlift 125, weighed 165 with 40" waist
Now: max bench 145, max squat 165, max deadlift 155, weigh 170 with 38" waist
Not bad for a month and a half of training, but I figure that’s mostly because I went from sitting on my ass all the time to exercising regularly. I take a NO booster pre workout and whey protein post workout, but that’s all I’m doing for supps, mostly I’m trying to eat more lean meat and vegetables and less junk. I haven’t had chips in over a month and I miss them like crazy, but I know it’s worth it.
I know these kinds of improvements are going to plateau pretty quickly, I guess what I’m asking is am I on the right track or are there any glaring weak spots in my routine that I need to address?