Looking for workout advice - Help shape this genetic freak into a muscle stud!

  • Posted by a hidden member.
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    Sep 05, 2008 6:28 PM GMT
    OK, so a little about me, I was born with an indented chest, had it fixed when I was in the air force, so I have a crappy looking chest and not sure if I can even get my pecs up to gay ideal standards.

    IMGP0572.jpg

    So I weigh about 140 now, I estimate about 15% body fat, so about 21 lbs of fat. Ideally I want to get up to 145lbs with about 7% body fat. So this means I need to lose about 11lbs of fat and gain about 16 lbs of muscle.

    So which would be easier? Losing the fat first and then gaining the muscle or the other way around?

    I'm giving myself 16 weeks to accomplish this, do you think this is enough time?

    I don't have a lot of money or free time, so I planned on using my boyfriend's bowflex and doing calisthenics. In fact, for the weight loss portion, I was going to go back to military style PT for a few months and try to speed up the process that way.

    Looking at my pictures, what do you think I could accomplish? I especially want to hear from people who have a similar body type since I'm kinda not fat and kinda not skinny with a sunken chest. I wasn't born an AnF model, and not sure it's even genetically possible for me to pull it off.

    But any help or advice is appreciated. I'm tired of getting blown off by dudes with hot bodies just because I'm not as hot as they are (and this is just trying to be friendly with them, not trying to jump in their pants). So I figure, bite the bullet and work hard so that superficial people will actually talk to me. But also it would be nice to get to the point where I can turn myself on.

    My boyfriend is kinda similar to me, slightly better genes, but he's got some love handles too, so I'm hoping I can convince him to work out with me so we can both be some hot mofos.

    Thanks guys!
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    Sep 05, 2008 6:34 PM GMT
    Also, do you think I should focus more on just trying to be thin and toned, or do you think it's possible for me to gain some mass? I figure 145 is sort of middle of the road and hopefully achievable. I've know folks my height though that were around 170s and looked pretty damn good. And then, I've known dudes my height and 120s who also looked good.

    But overall, I want to do what's possible and whats efficient. So while I know "anything's possible if you put yourself to it" I know I could never be as hot as some Hollywood model.

    So again, what do you think I CAN accomplish in 16 weeks, and how would you recommend I do it?
  • TexanMan82

    Posts: 893

    Sep 05, 2008 9:44 PM GMT
    Honestly, I would just focusing on gaining weight. Eat (cleanly) like it's your job, workout hard core, and sleep. Maybe bulk up to 155, and cut down to your goal of 145. If you eat correctly, you can gain 15 lbs in a few months. You can accomplish a lot in 16 weeks, especially since you're a beginner. But remember, getting a good body is something that takes years.
  • EricLA

    Posts: 3461

    Sep 05, 2008 10:28 PM GMT
    I have an indented chest too and as a result one of my pecs is flatter than the other. I used to think I was sort of freakish. But, now I've had people say it makes me look like I have cleavage and accentuates my pecs. I seem to get a lot of compliments. So, go figure!

    I don't really see why you can't do the cardio and weightlifting together, but initially I'd focus more on the cardio and controlling your diet. But, as you lose the flab you will want to see the benefits of your muscle building underneath the flab, otherwise I think you might become a bit discouraged.

    I'm not sure you're going to achieve all that in 4 months. Depends on how often you work out and for what duration and intensity (don't overdue it -- keep to a workable and consistent schedule). I think it's okay to set 4 months as an initial goal, but don't beat yourself up if you need to adjust the deadline. Just keep at it.

    I work out three times a week and do very little cardio. But I try to keep my rest periods between reps and sets short, to keep my heart rate up during my workout. This helps give a cardio component to my workout.

    I think it would be great if you got your bf involved as a workout partner and you kept each other motivated.
  • UncleverName

    Posts: 741

    Sep 05, 2008 10:45 PM GMT
    I would actually second what Texan Man suggested.

    Eat tons, but make sure that you work really really hard. And by that, I mean go to the gym 4-5 times a week, be smart about what you do while you're there (compound exercises like squats, deadlifts, bench press and pullups), and only stay for an hour, but make it the most intense hour of your life. And then do some cardio on your rest days, and do some other kind of sport (hiking, volleyball, tennis, etc).

    I suspect that if you seriously up the intensity, you'll have to eat more to allow yourself to keep up at the higher intensity. This process should make your body more efficient, and should allow you to lose fat while gaining muscle mass.

    You're only 24, so your body's still pretty damn efficient. Upping the intensity should rev up your metabolism, which will help you burn fat. Doing compound exercises will get your body building muscle all over (and especially in your legs, which will help you burn fat faster as well).

    Also, I would suggest seeing a personal trainer. Tell them what you want to do, ask them how long they think it will take, measure progress, and keep at it with them if it's working. If it's not, drop the trainer like a bad habit and find a good one. I only see my PT once a week, but it has made a huge difference.
    He pushes me harder than I ever do, which makes me work much harder when he's not around. He's also shown me that I can do way more than I ever figured I could. Even if you can't afford to see one forever, I would suggest figuring out how to pay (for a good one) for a few sessions at least.
  • fitdude62

    Posts: 294

    Sep 05, 2008 10:55 PM GMT
    I will offer my Gym and Services for free for 12 weeks to get you started. That offer will go to you and your BF. Working together will help in your motivation.

    David