n00b. hi.

[jackedburton]

Hey what's up everyone...

To be honest, I signed up just to get some free advice, hope you don't mind, but I've been lost at this for years.

I'm 29, 6'3" at 195lbs, probably 25% body fat? I don't know for sure, that's a pretty good guess I would say. I appear skinny, I feel. I've got a bulky chest, how I don't know, but my pecs are big. They always have been. Probably bigger than I'd like, but they are probably my only big muscle group right now.

Last year I was at 178lbs, maybe 15% body fat, still skinny, but pretty ripped. I got hit by a car and my foot was broken, and I stopped going to the gym altogether, layed around... and well, now I'm a little chubby.

I guess my main goal would be bigger arms and legs, to fit my body! Any advice on routines or supplements would be good. I'd prefer a lean look rather than bulky. I'll list what I currently do/take here (I just got the motivation to start again a few weeks ago):

1.) Run at an interval, 1 minute sprint, 2 minute rest, for 45 minutes 2-3 times a week.
2.) Run at an interval for 15 minutes on weight days (after lifting, maybe I shouldn't?)
3.) 3x a week I do the same old school routine, all not quite to failure:

Bench press 8-12 reps, 1 set
Behind Neck Press 8-12 reps, 1 set
Squats 8-12 reps, 1 set
Bent Over dumbbell Rows 8-12 reps, 1 set

4.) The supplemnts I take are:
1x daily complete, generic multivitamin
1x daily Flaxseed Oil 1000mg, with omegas 3,6,9
1x daily propecia for my hair (not sure if this affects test levels)
2x daily whey protein shake, Hydrowhey, 24g per serving
2x daily in protein shake, ribose supplement (had severe energy problems after foot was broken)

5.) Diet:
Breakfast: Protein shake, hardboiled egg, veggie bacon (10g protein), plain oatmeal with honey.
Snack: cottage cheese cup with triscuits
Lunch: 1/2 can tuna on 1 slice wheat bread with fake mayo (Smart Choice or something), baked Doritos
Snack: 1/2 can tuna on 1 slice wheat bread with fake mayo.
Snack/pre-workout: cheese stick or apple, protein shake.
Dinner: 1 Chicken breast, mixed veggies, whole grain rice.

Any tips would be appreciated, also, if you think taking Activate Xtreme would help me get ripped quicker, summer is upon us, and I'd by more than willing to try a few things. I really would like bigger arms, I've never had big arms.

I've tried personal trainers twice, the first worked me on leg presses until I hurt my back and was injured for a good 6 months when I was 24, the second was a friend, and while I trust him, he benches 450lbs and had me doing advanced things that I felt were probably too much for my calorie/protein intake.

I've been completely lost at getting myself to look they way I want to my whole life. It seems really hard to add muscle to my lanky frame. Any advice is greatly appreciated. At least I am back to working out and have somehow gotten the motivation to not let myself go. Before my foot injury I didn't have a six pack, but was damn close. I'm not so concerned with that now, I'd really like bigger arms and shoulders.

Thanks in advance, sorry for the length, I can move this post if it's in the wrong place.

 

[Arnold]

Welcome to our bodybuilding & fitness community

jackedburton welcome to IM!

We are glad you joined us, be sure to review our top selling bodybuilding & fat loss books

If you're looking for high quality supplements check out IronMagLabs Supplements

Sign up for our News Blog and our Newsletter!

 

[Marat]

Hey, welcome to the forum. You'll definitely find whatever information you are looking for here.

Give this a read: http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

It'll get you going in the right direction.

You already have some of the information posted that we are looking for, but we are looking for a little more.

 

[jackedburton]

m11,

Thanks for the reply. I went to FitDay and filled out what my current diet is. I am 194lbs, 6'3" tall and approximately 20-25% body fat.

I've attached a screen shot of my daily food intake. This is Monday-Friday. Weekends are hard to keep track of, but I try to stick to it. Plus some beer.

Do you notice any glaring errors, like too much fat or carbs? Too much protein from shakes/whey? Does that matter?

Any input is appreciated. I am sure I need to be lifting more than I described after reading your noobie guide, my only problem is finding a viable way to do squats without a station. I only have dumbbells and a machine and a gym is too far for me travel as it stands. Any suggestions?

I also am planning on cutting back on cardio to mostly fast walking unless I feel like running. I have that foot injury and if what your blog says is true, there is no need to run (though I do enjoy that runner's high).

 

[Marat]

Hey again.

I checked out the FitDay that you attached. By the looks of it, you are probably not really gaining or losing weight? The approx 2700 calories seems like a nice amount for maintenance. Would you say that is the case currently?

Also, you can do better than 1cup of vegetables. Throw in some spinach and kale and green leafy stuff like that. You want to be at about 25g of fiber a day.

Protein shakes as a protein source is fine if it is satiating for you. Many find that drinking their calories doesn't fill them up. If it works for you, it's fine.

I noticed your supplements in your first post. Drop the flaxseed oil and pick up some fish oil capsules. Most companies have 300mg of EPA/DHA in them. Check the label to make sure, and ignore that 1000mg or 1200mg on the front, you are looking for total EPA+DHA. Per day, you want to consume 3g of these essential fatty acids (EFAs), so quick math gives you 10 capsules a day. It sounds like a lot, but they are cheap and you'll get to popping them.
I'd also recommend some creatine monohydrate. Good stuff. Don't worry about loading, take 5g each day after your workout. If you are finding that you have any sort of gastrointestinal issues, give it a few days, and if it doesn't let up, you can switch to the creatine ethyl ester (CEE). However, mono is fine, no reason to pay more if you don't need to.

In terms of cardio, can you use a stationary bike?

Now that we got that out of the way, here's so more homework. The following links are courtesy of one of our lovely moderators, Built. Similarly, the newbie thing is her's too, not mine...the credit is all hers.

This first link will explain how to set up your diet. It's a simple plan to follow but its very effective and you will not be left hungry in the slightest.

Got Built? » How to set up a diet - basic carb cycling

This one will help you out with cardio concerns. Do what you can given your injury. If you cant do cardio you cant do cardio, no big deal.

Got Built? » How to do Cardio if you MUST!

In terms of your question about training, go ahead and check out the Training portion of the forum. I'm sure you have already, but if you havent, read the stickies there. If you have any more questions concerning your routine, feel free to create a new topic.

If you have any questions about setting up your macros, feel free to ask. You'll probably get more responses if you create a new thread in the appropriate section -- Diet & Nutrition.

Good Luck.

 

[jackedburton]

m11,

Thanks again for the response. I'll check out the suggested links when I get a chance. I JUST added about 800 calories to my diet yesterday after going through the metabolism calculator. I was on approximately 2000 calories a day. I've never eaten that much, I don't get hungry often, and eat small snacks throughout the day. I had to add the olive oil in because I just don't get that hungry. So I'm guessing, if anything, with the added 1000 calories I'll gain some muscle mass rather than shrinking back down to my previous 178 and stay up around 195, which is fine by me. I can't even believe that I've needed 3200 calories a day (Mifflin) to be this size. No wonder I've always been skinny and have a hard time gaining muscle mass.

I'll definitely pick up some fish oil if it's that much better than flax. I had no clue. I'm guessing that with my caloric/protein intake at the right levels, even moderate weight lifting is going to see gains unlike before. I've always tried to "eat healthy" but I suppose maybe too much so.

Thanks again, this is certainly a whole new world. The diet part especially.

 

[Dietguru]

Hi mate, post up your height. weight, waist and wrist measurement and I'll work out your body fat % (wrist measurement is taken above the hand but below the wrist bone)

 

[jackedburton]

Hey Guru, thanks!

I'm 6'3" Tall, Wrist is 7.25 inches, waist is 36" currently. (At 178lbs it was 32", currently 194).

Thanks again.

 

[Dietguru]

Hey Guru, thanks!

I'm 6'3" Tall, Wrist is 7.25 inches, waist is 36" currently. (At 178lbs it was 32", currently 194).

Thanks again.

Hi, from your measurements:

Your body fat percentage = 17.2%, Your total body fat = 33.36 lbs, Your fat free mass = 160.64 lbs

 

[jackedburton]

Interesting if it's accurate. I guess I carry most of my fat in my upper body, guts kinda big, but if I'm eating to gain some/maintain I suppose that's unavoidable. Besides that, I came off that stint of non-exercise and eat whatever I want for 5 months I've dropped a lot of what I had though in the last month alone since being more active.

 

[Dietguru]

Interesting if it's accurate. I guess I carry most of my fat in my upper body, guts kinda big, but if I'm eating to gain some/maintain I suppose that's unavoidable. Besides that, I came off that stint of non-exercise and eat whatever I want for 5 months I've dropped a lot of what I had though in the last month alone since being more active.

The charts that I use are quite accurate as I check them against the callipers that I use in my gym with my clients

 

[jackedburton]

That's awesome, thank you very much for your help.

Do you think it's feasible for me to gain muscle mass while cutting the bodyfat down a bit, to maybe 15%? My goal weight is a muscular, lean 210.

 

[lola1182]

welcome!!