first post - need some general input and advice

[LateGame]

Hello,

I'll quickly preface this by saying that I have never formally done weights, cardio for an appreciable duration of time (i.e. at least a few consecutive weeks), or even watched my diet beyond eating "healthy". I used to be in the 160 lbs range the last time I weighed myself, but that was about 7 years ago. I doubt much has changed though, as I was 20 then. I suspect my "base/healthy" weight didn't vary much from age 20 to 27.

Recently, I gained a lot of weight (probably around 20 lbs), as a result of a very sedentary lifestyle and horrible diet (in the form of overeating, and not eating clean most of the time I did eat). This went on for months to a year.

Anyway, I'm finally getting in gear. I not only want to go back to a healthy weight (which I'm assuming is around the 160 lbs mark for my height and body type), but I want to have a lower body fat % than before (no target currently; don't know my current body fat % either). I also want more muscle than before. To clarify: I don't want to be bulky. Rather, I want strength over all else, followed closely by noticeable muscle tone. Abs would be a bonus, but that's more of a body fat thing afaik.

Here are my stats (UPDATED EVERY WEEK):

sex: male
age: 27
height: 5' 9"
weight (starting; July 1, 2012): 177.6 lbs
weight (recent; August 18, 2012): 165.8 lbs
body type (not 100% sure on this): thin side of mesomorph

I've been eating clean. By clean, I mean the following:

• multiple smaller meals a day (4+)
• mostly water for hydration, and occasional diet soda, with 1% milk with cereal
• drastically reduced my carbohydrate intake (from 1 loaf of whole grain bread every 1-2 days to just 1-3 slices a day; also eating little to no pasta and avoiding sugars)
• drastically increased my protein intake to an average of 160 g a day (tuna, chicken, egg whites, and cottage cheese are a daily staple now)
• only taking in "good" fats (natural peanut butter, olive oil)
• increased fiber intake overall (i.e. greens, at least once daily, along with everything else)
• staying at or below 1800-1900 calories a day

My daily caloric intake is a bit arbitrary. I took my TDEE, being close to 2600 calories, and subtracted about 500 calories from it, given that 3500 calories = 1 lb of weight loss (afaik). I actually subtracted closer to 700 calories, to be on the aggressive side of things, without triggering a "starvation mode", which I understand is bad for fat loss.

It's probably about time to start weights. I was going to get a relatively cheap flat bench, and some dumbbells. However, I figured I'd post here for some advice before I invested in doing this.

First off, how's my diet? I've been losing weight at around 1 lb a week, which should be ideal (I want to do everything I can to avoid having loose skin).

Also: what types of dumbbell exercises would you recommend I start off with? And with what mass? I'm thinking around 10 lbs to start, to make sure I don't get injured, followed soon after by 15 lbs. Note that I've never been particularly strong compared to my peers, though I'm not exactly weak either.

So yea, that's all I got, for now at least. I actually registered years ago, but finally got around to posting. So now, my username makes sense in arguably three ways, not just two.

[RaycaII]

Dude, I'm a chick so not sure what you think of that but here goes. I'm not gonna advise you on diet cuz my way is not trendy and I'll get hated on. But as far as weights go, you want strength so you should strength train. If you're completely new to this (and you belong to a gym?), you would probably benefit from hiring a personal trainer for a few sessions. Just so you can get the feel of what weights you should be using, how to increase them and different exercises you can perform. If you try to learn all that online (from scratch), it can be pretty confusing and daunting. If you know basics then you should try a 5 X 5 routine. The 5 basic exercises are all olympic bar movements: bench press, overhead press, deadlift, squat, bentover row. You should start with the bar only (in your case). They weigh 45lbs. so if that feels like a lot, go to dumbbells but the same exercises. If it feels good, add weight gradually to do five sets of five reps of those 5 exercises. Once you can do 5 x 5 of each, you increase your weight and try to master 5 x 5 of each exercise again. Keep doing this and you will grow and get very strong. Go to exrx.net for videos on each of the exercises. That's all I would advise for now until you get the feel of it. --Hope it helps. (I'm new too to this forum)

[LateGame]

Your post is appreciated RaycaII.

I have been doing some basic dumbbell isolation training for about a week now (with 1-3 days rest in between workouts, depending on muscle soreness). The following is my routine thus far:

1. dumbbell bench press - 3 x 15 (15 + 15 lbs)
2. biceps curl - 3 x 15 (15 lbs)
3. shoulder press - 3 x 15 (15 + 15 lbs)
4. triceps kickback - 3 x 10 (10 lbs)
5. kneeling one arm row - 3 x 15 (15 lbs)
6. lateral raise - 3 x 10 (10 lbs)
7. lying fly - 3 x 15 (10 lbs)
8. upright row - 3 x 10 (15 lbs)
9. stationary lunge - 3 x 10 (30 lbs)
10. toe raise - 3 x 15 (30 lbs)
11. shrug - 3 x 15 (15 + 15 lbs)

I figured this was a decent start, just to get a feel for weights, and how fast my body can recover from some basic lifting. However, it seems like I need to do compound lifts, with bigger weights, to get some real gains and to speed up my metabolism. Isolation will likely be used just to "touch up", if anything.

Again, my goals are: losing fat, and building some muscle (in that order). I don't want to get super ripped, but I want, at the very least, a flat stomach. A 6-pack would be even better. That, and an overall muscular (though not huge) look.

I've been taking in anywhere from 1800-2100 calories a day, and trying to consistently hit at least 160 g of protein (I often get close to 200 g). I take no supplements at present, but that may soon change.

I'm thinking of signing up for the gym, just for access to compound lifting equipment. I'm going to start out with low weights, just to get good form going. Later, I will increase weights, and will likely aim for lifting in the 10 rep range and near failure, as opposed to 5 reps and failure.

I am most worried about injury, especially catastrophic injury. Thus, I will be taking it slow, and will focus a lot on my form.

Caloric intake? That will likely have to go up a bit (I'm thinking I'll do TDEE plus 300 calories to start; I'm rather paranoid of getting fat).

Again, any input would be appreciated. I will likely post later with another update once relevant progress is made. And as always, I will update my latest stats in the OP (usually on Saturdays).

[TooMuch]

You should do squats, deadlifts, pullups, cleans.

[Robert2006]

I agree with Toomuch you need a simpler workout plan concentrating on things like deadlifts etc. Your current plan is way too complicated for your goals.

I'd really suggest keeping an eye out for a squat rack or half rack.

Don't set a weight target . Maybe set a looks/BF% target. At 5'9" with your stated goals I doubt you'll be 160. More likely closer to 150.

[RaycaII]

I think your plan is fine, LateGame. What I like to do is have a day or two of the Big 5, as suggested by OPs and myself, and then do a couple days of isolation. That way, it mixes it up and you don't get bored as quickly. You're then able to do that program long enough to see what you're results are. Again, women are a bit different when it comes to diet. Although many women eat just like men. I'm not sure their results. I also don't know what your metabolism is like. You may or may not benefit from IFing, which is intermittent fasting. You're really cutting way back on your carbs. I'm not a fan of that. When you start increasing your weights, you're gonna need strength. You can only get that from carbs. You also need carbs (including micronutrients from vegs./fruits) to shuttle protein to muscle. There's all kinds of variables when it comes to how muscle grows, but carbs have never let me down when wanting to increase muscle size. Period. I also have heard complaints of "flattening out" when substituting protein for the missing carbs. It sounds like you just need to focus on lifting, now that you're out of the sedentary chair. It's not all that feasible to lose weight while gaining muscle. It can be done but it's tough. You need to be extremely focused on what goes in your mouth and your lifting routine. We're made of muscle, water and fat and that's what we gain/lose. Maybe you'll want to incorporate some cardio. Remember, fat from the stomach and lower back is the last to go for most guys. If you like your progress in other (bodypart) areas, then just be patient cuz it will eventually come off the abs. If that becomes really difficult, you'll need to opt for some difficult measures but you can discuss that after you've given yourself ample time with your current program. I'll check out your log, when time permits.