How should I work out????

**jap901** · 05-26-2005, 08:29 AM

Hello, I am age 30 212lbs 6FT tall and wear a 34 in west in paints. I would like to start getting my self in better shape, I like to build more mass in my arms, shoulders, chest, and legs and lose this butter ball gut.

I have people telling me with my bone structure and the amount of fat on me that if i work out I could get big (Muscle not Fat) but after reading on this forum how do I build mass and lose my butter ball cut at the same time? Because i read to build mass you must eat 3000 to 4000 calories a day I don't think i even eat 3000 calories aday.

For the past 2 weeks I have started eating breakfast 7:00AM oatmeal or grits and nuna fish sandwich for lunch 11:00AM and nuna fish sandwich @ 4:00PM and supper (want ever my wife fixes but only 1 plate and smaller amount)
at 7:00PM I also drink around 60 to 80 FL OZ of water a day.

I seat behind a desk 6hrs a day M-F at collage and I work 3hrs at collage moping swiping and Etc. and work out for about 15min a day on the beach they don't have very many weights so I jump rope for about 5 mins and try some stretches b4 my work out I incline bench 5 reps and 2 sets of 130lbs and curl 10 reps and 2 sets of 50lbs and the other two i am not sure what they are called but it has a bar with the cable that you lift the weights with I have 80lbs on it and do 10 reps and 2 sets of pulling it to my chest and 80lbs 10 reps and 2 sets pulling it down behind my neck.

Excuse me if I don't understand what I have been reading but I have never really worked out/excurse. so please any help will be appreciated.

I have bough me a weight bench but i have yet gotten any weights.

**P-funk** · 05-26-2005, 11:56 AM

well, first to do anything, build mass or diet down, your diet is the key ingredient. There is no standard amount of calories that you need to build mass or diet with as everyone is differnet (different genetics, different metabolisms, etc..). What you need to do is really start keeping a food log so that you know exactly what you are eating and how much (cals and macros) as this will be a valuable resource down the road when you decide what your goals are and how you want to achieve them. You will either want to diet down a bit first and lean out or you will want to bulk up. Either way, diet is crucial.

for training, you may want to post the routine you have been doing so that everyone can take a crazk at helping you out. If you haven't been doing anything, I am a big advocate of starting with a total body routine, 3 times a week with a day of rest inbetween each day. Focus on the major compound lifts for the major muscles groups. Really learn the form and how to perform each lift in a solid manner.

**bulletproof1** · 05-26-2005, 12:18 PM

listen to his advice jap. patrick is a freakkkkkkkk

**reg56** · 05-26-2005, 01:59 PM

Read this Guide to Cutting, Bulking & Maintenance

It provides excellent information on dieting correctly.

**jap901** · 05-26-2005, 08:11 PM

Thanks P-funk and reg56

I really don't have a routine what i posted above is what i have been trying to do with the limited resources i do have until I get me some weights and learn how I need to diet. My school hrs is from 8:00am to 2:30pm M-F I get a break at 9:00am,11:00am 1:00pm would this be good times to eat small portion meals/snacks?

You said If you haven't been doing anything, I am a big advocate of starting with a total body routine, 3 times a week with a day of rest in between each day. ( can I walk/jog on the rest days?)

I have no problem trying to do what you say but can you point me in the right direction to what consents in a full Baxy work out?

I did find this link to a websit on another post & i find it very informative http://www.exrx.net/ along with the link reg56 posted.

This i the weight bench i got I hop it will be good for at home workouts
http://www.walmart.com/catalog/produ...uct_id=2400609

I will be working out with a friend so I will not be alone.

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