Evaluation and program recommendations

[skeen]

Hey all, I posted a thread like this before, but arguments ensured between members and I was left a little daunted. Additionally, I got my measurements wrong (I hadn't been measured since I was a kid!) so I'd like to start afresh. I am 5'7, and weigh just under 155 pounds. I'd like to bulk up a bit, but more importantly as you'll see, get rid of some unsightly fat. My (much) upper body is pretty good - I like my shoulders, my arms, and upper torso. I have skinny legs, so I'll need to work on that. I think I probably have about 10 lbs in my mid-section which just needs to go. It is not in proportion with the rest of my body. I'm in a bit of a "skinny fat" stage right now. Now, for the past couple of weeks (well, a week and a bit) I've been doing pushups, stomach crunches, and lifting some weights (we have some weights in the house, and a small and large bar). I think I've done about 5 workout days in total. The gains on my are arms substantial. They are bulking up really easily, so I see no problem getting them into shape. Additionally, I'm seeing some gains on my chest, so pretty good there, too. As for my stomach, abs are really coming through, I can see them even through a thick layer of fat! I have some pics to post. I took a pic of my back, but I didn't even know it was that bad, and I cannot post it. The upper area, again, is fine, but have these big...muffin tops I think it's called? Well, I can't bring myself to post it! Mostly, I just want to be in proportion. But seeing how well my arms and chest are bulking up, I think I'd like to go for a slightly bulkier appearance. For the past couple of months, I've stopped eating badly. No sugar-filled drinks, no obviously bad food. I haven't been eating wonderfully, but certainly not explicitly badly. I'd like to continue doing this if possible, because I'm living with my family right now, and it's a difficult and expensive solution to have my own food. Also, I can't afford to join a gym right now. I'm hoping that with the weights I have, and my access to a very large open space for running, I could get into shape. With that said, I'm willing to do whatever it takes. I've already made the step to cut out bad foods, and I'm happy with the weight training. Also, I can jog about 3 miles, so if jogging would be a good thing to put into the regimen I'll be happy to include that. If anyone can recommend a program using what I have at my disposal, taking into account all that I have said, I will really appreciate it. Thanks!

 

[Threadbearer]

Too bad you're not up for a gym membership. Seems like you'd be a good candidate for Body for Life.

How old are you, and what kind of weights and other exercise equipment do you have on hand?

 

[PolePosition]

I'm going to say that it will be hard to bulk up without a good set of weights or gym membership. In addition to a proper diet, strength training is the key to building lean mass. Without pushing your muscles with heavy weights, they will not grow. Its the tearing and repairing that builds up muscle.

So with what you have, list exactly what equipment you have. I'm going to assume its not substantial for long term strength building, so have you looked into cutting? As in just cutting fat. High Intensity Interval Training is excellent in helping you to achieve that. Lots of info online about it. You can do it with running, biking, or swimming.

Diet is the kicker here. You've got to figure out how many calories your body needs in order to maintain itself, then take into account your level of activity (look up BMR for calculations) and then adjust your diet. You are wanting to get big but really you should cut first, because otherwise that large chunk of fat (I have it too) is not going to go away anytime soon. There are 2 main diet types that I think are excellent. One is carb cycling. The other is ketosis. Both have their pro's and cons. Noir on this forum is a big proponent for carb cycling. thekunk07 on this forum seems to be having alot of success with ketosis. So you can probably PM them to get their opinions on each of those diet plans.

Hope some of that was beneficial.

 

[skeen]

Thanks for the advice guys. It looks like cutting is what I might have to do then. I'd like to build a good base physique from which to bulk up.

The non-ability to get a gym membership is just temporary. In a few months I should be okay. But I don't want to wait.

The equipment I have at my disposal is simply a long bar, and a small bar and some weights to attach to it. As I said, this has been great for my arms, as well as the pushups, but what I really need is to see improvement in the ***** areas.

The thing is, the fat I don't like is the only fat I have. So surely of any fat is going to come off, it will have to be in those areas.

 

[why]

Originally Posted by PolePosition

Its the tearing and repairing that builds up muscle.

 

[skeen]

I think I'm going to do some HIIT running 4 times a week, as described here: http://musclemedia.com/training/hiit_table.asp Not that I'm trying to rush things, patience is my only option anyway, but how long until you think I should start seeing some gains (well, losses)? It would be a real motivational boost seeing some of that weight come off; this has certainly been the case with my current weight training.