Workout Program - Need tips and guidance

  • Posted by a hidden member.
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    Oct 20, 2013 10:27 AM GMT
    Hello everyone,

    First of all, I have to admit that it's quite intimidating to be here. I mean, just look around, so many guys here have attractive bodies.

    That being said, I just know that RJ is the right place to ask for tips and guidance. I suppose I have to tell you more about myself before you can give any suggestion. Alright then, here goes:

    My current statistic:
    Chest: 39 in
    Waist: 30 in
    Arm: 13 in
    Height: 5 ft 9 / Weight: 151 lbs

    I used to be overweight, around 211 lbs or so. I started hitting the gym almost 3 years ago and I'm really enjoying myself. Unfortunately, I have no idea what I'm doing (both training and nutrition) until just recently. Just look at my picture; to look like that after almost 3 years of working out is not really compelling, is it? I do acknowledge my achievement about my weight dropping from 211 to 151 lbs, but I don't think losing 60 lbs in 3 years is impressive at all.

    I made a lot of mistakes in the past: I think I lost weight too fast that now I have (I think) excess skin hanging around my stomach... Or is it fat, because I think my face still looks chubby? In any case, something's definitely wrong here and I don't know what or why.

    I'm a student, so I couldn't afford to hire a personal trainer or to buy workout plans online. Most of my knowledge comes from the internet, observing people at the gym, and asking people around. I really want (and willing to work hard) to get in shape like most of the guys here.

    Perhaps this is important to mention; my goal is NOT to get bulky and muscular. I find muscular guys extremely attractive, but I don't think that build suits me. I'm more interested in looking lean and defined. You know..... like that porn star Spencer Fox (I can't believe I'm typing this!). But yeah, to have a body like him would be my dream come true.

    So now I'm turning to you for help, please give me some tips and guidance so I could have a body like him (haha, awkward...). Thanks, I really appreciate it.

    P.S. Let's keep the discussion civil and friendly. We're young enough to do it and old enough to do it right, aren't we? Also, I'm new here. Looking forward to discuss many things with you guys icon_biggrin.gif
  • Kwokpot

    Posts: 329

    Oct 20, 2013 4:30 PM GMT
    Your number 1 plan of attack needs to be nutritional balance alone with physical activity. In other words, your everyday diet is probably MORE important than the type of workouts that you do. You need to make sure you are eating healthy and limit or ELIMINATE those foods that are NOT good for your health, SODA for example(including diet sodas).

    You didn't mention what and HOW you are eating, so I think THAT should be your first focus.
  • Posted by a hidden member.
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    Oct 20, 2013 6:46 PM GMT
    You didn't mention what and HOW you are eating, so I think THAT should be your first focus.

    Ah, that's right. I completely forgot to mention this, my apology. Well, I might be clueless but I'm not ignorant. I don't eat chips, empty-calorie foods, drink soda, etc. I usually cook my own food with the ingredients I have on the fridge (veggies and chicken/turkey, sometimes nuggets or pasta). Nothing too fancy, just typical things university students would eat.

    I usually pick organic foods and read the nutrition fact & ingredients before I buy something. I have a pretty good understanding about certain chemicals that might not be good for our body so I know what to avoid. I eat until I feel satisfied, not full. I used to try eating small meals but frequently. However, I only do it whenever possible (which is rare) because it takes too much of my time. I eat breakfast and don't skip meals, but the timing is not always the same.

    I think that should cover it icon_wink.gif
  • Posted by a hidden member.
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    Oct 20, 2013 7:41 PM GMT
    Set alarms to remind yourself when to eat.
  • Posted by a hidden member.
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    Oct 21, 2013 10:08 AM GMT
    i think strength wise you would want to build some base strength, otherwise you won't even be able to do proper weight training.

    Mark Rippetoe's 5X5 is an excellent programme to get your basic compound lifts up.

    Go read the sh*t out of, look at which muscles are activated by which exercise and learn to listen to your body (if it says 'au' it means you're doing it wrong).

    Diet wise: aim for a good 2-2.5 grams of protein per KG of bodyweight, a good 1 gram of fat per KG of bodyweight, and carbs would do the rest, but youre still you can't really go wrong.

    Supplement wise: start with a lean protein shake after gym, and in the morning. Perhaps casein (or eggs, i eat eggs) before bedtime.

    Diet = lean, unprocessed foods.