Getting in physical shape need some help

[Derp]

Hey people of TalkBass, I'm just eighteen yet I have I'd say about 12-15 lb of extra fat. I'm getting really tired of the extra weight, especially now in the summer heat. I have kinda let myself go for the last couple years suffering from depression, I have been drinking heavily for a while now and not so long ago I started smoking on occasions. But as I said, I really wanna get over my mental suffering and get back on track with my life. Because I haven't done any physical activities in almost two years, I need some guidance on where to start.

I'm an mesomorph body type, about 6'4". What workout program can you fit TBers recommend me? Should I burn off all of the extra fat first, and then proceed to building muscle, or should I start working on my muscles straight away? Not that I strive to become Mr Olympia, but in my current state my body is so limp that I can barely support my own frame and keep myself properly upright.

What I'm looking for is a well rounded, properly powerful male body, not too lean, not too fat. I want my body to be functionally strong, not just flashy looking. I'd like a to have a thin layer of fat over the muscle to look a bit meaty and full rather than dry and lean, while having a strongly pronounced solid and powerful muscular structure underneath. Kind of a softcore-strongman/crossfit hybrid sort of body structure if you know what I mean.

If any of you would be kind to give some suggestions better yet provide full workout program examples I'd very much appreciate it. Thank you.

 

[theduke1]

My son is a personal trainer and states that you can't work out of a bad diet.
You must make a lifestyle change. Eating right in hand with a consistent workout plan will take you where you want to go.
Make no mistake you will slip up from time to time, but remember each day gives you the opportunity to start again.
Good luck with your journey.
Duke

 

[Downunderwonder]

Check out the fat bassist weight loss thread.

You are young, as soon ss you eat right and do any sort of regular exercIse the fat will go.

If you want to go hard: Strength weights alternating days with aerobic blasts and lots of little meals of low fat protein, carb and veg. One day off eating a bit of sanity junk which tastes weird after eating clean all week.

 

[jmattbassplaya]

Definitely check out the weight loss thread as there is a lot of good info there. A few other points:

1. Quit drinking. It honestly adds nothing of value to your life, even if it makes you feel better at the time. It brings unnecessary calories into your diet, it gets expensive over time, it damages your body, etc... and doing just this would likely remove all the pounds you're trying to shave off.

2. As duke said, you can't out lift a bad diet. Cut out sodas and overly processed stuff. If you're like I was at that age, you probably eat too much pasta and not enough veggies and fruit. Making healthy alterations to your diet will yield big results, and you'll feel better and have more energy.

3. Go ahead and start lifting weights now. You're at the age where you'll throw on mass quickly and easily, so take advantage of it while you can. However, don't lift weights if you find out that it doesn't interest you. Find what exercise routines get your excited and active and pursue those. For me, I do a mix of circuit training and long distance running. I enjoy it, and at 26 I'm in the best shape of my life.

 

[JCooper]

Yes to what has already been stated!
Besides specific aesthetic goals you might have, if you find something physical that you really like to do, it can make all the difference.
(How can any of us work out or exercise and expect to make gains if they 'don't want to'?)
(I'm 48 and my body still responds well to healthy diet and training)

IMHO, find some active things you like to do, and have fun doing them.

 

[Gravedigger Dav]

Along with the diet and exercise, go trade the video game controller for a basketball. I really don't mean to rag on younger people, but your generation doesn't naturally have a physically active life style.

 

[Jim Nazium]

... if you find something physical that you really like to do, it can make all the difference.

This. Find some physical activity that you like. It doesn't matter what it is. It can be bird watching, if you go to the park and walk for half an hour to see the birds.

 

[richntiff]

Seriously - it's at least 85% diet. That is NO JOKE. Don't think about 'earning your calories' - like, well I ran two miles, I can eat that entire pizza and drink 6 beers now - it does not work like that. Minimize sugar and salt - eat lots of fresh fruits, veggies, and good protein. Truly a lifestyle change - and it's tough, but you can do it!

 

[theduke1]

Also
Physical well being will bring with it mental well being. They go hand in hand.
If you have a smartphone try the
My Fitness Pal app. It's free and offers a easy way to track you food intake.
Also Cradio Trainer is another app to track you workouts.
It will map a bike ride or a walk .
You can pm me if you need to talk or vent. I'll help if I can.
Good luck
Duke

 

[Gaolee]

Start now and keep it up. When you are in your 50s you will thank yourself. I am in my mid-50s and have been on and off in shape, and on and off doing heavy physical work. If it was always on, then my back would be in far better shape than it is, most likely. If something hurts in a good muscle way, you are doing it right. If it hurts in a nerve or joint way, modify what you are doing. Aside from that, the comments about alcohol and food are right on. That's something that's both easy and very hard to control. And, this is a great place to talk about it so when you have the inevitable bad week, you can get back at it with others who have been working on it back and forth just like you are.

 

[Fleebag]

Like richntiff said the food you eat/drink is by far the biggest factor, laying off carbs and sugars is a very good start. Think mostly meat and veggies. Paleo is a good way to go. Good luck on your journey.

 

[Derp]

Thank you guys for all the advice. A lot of you, JCooper in particular suggested picking a favorite activity. I really like cycling but in the six years of steady cycling I haven't lost nearly any weight. My legs got rock hard, but as far as losing weight it never really worked for me. Am I doing something wrong? Any advice?

 

[Gravedigger Dav]

Thank you guys for all the advice. A lot of you, JCooper in particular suggested picking a favorite activity. I really like cycling but in the six years of steady cycling I haven't lost nearly any weight. My legs got rock hard, but as far as losing weight it never really worked for me. Am I doing something wrong? Any advice?

note most of the posts are about diet. I suggest a visit to a doctor to discuss your goals. He may have some insight. It wouldn't hurt to consult a nutritionist as well. But, keep up the cycling.

 

[repoman]

Why are you asking for fitness/health advise on a music site?
Go here, Strength Training, Bodybuilding & Online Supplement Store | T Nation (or another of the thousands of fitness sites on the web) register, log in, and then ask your question.

 

[Luke19Boarder]

As others have said, it's all about your diet. I cut out burgers, pizza, and beer and lost about 20lbs in 2 months. Minimal added exercise

 

[richntiff]

one more thing - NO SUPPLEMENTS. NONE. Eat real food.

 

[anavar]

If any of you would be kind to give some suggestions better yet provide full workout program examples I'd very much appreciate it. Thank you.

lifter checking in.

work out​

day one - push day/chest
Flat bench barbell - 4 sets, 1 warm up set, 8-10 reps per set with as much weight as you can handle
incline bench, dumbell - 3 sets, 1 warm up, 8-10 reps per set with as much weight as you can handle
Dips - use assisted dips if you cant do bodyweight, as many reps as you can do.
Tricep pushdown - go heavy, do as many as you can until you can no longer lock out your arm,
skullcrusher/dumbbell tricep extension - go a tad lighter, lots of reps 10-15.

day two - Legs
Squats - Heavy and many. dont use a pussy pad or catch rails, learn to squat right and know your limit.
leg press - heavy as you can, be mindfull not to fully lock your knees out - 12-15 reps
walking lunges or stiff legged deadlift - use a weight you can control but be challanged. 20 metre walking lunge rounds, or 10-15 reps for stiff legged deadlifts
hamstring curl/ham gluet raise - go lighter on this, heaps of reps, focus on the squeeze at the top
Calf raise - heavy and many

day 3 - pull/back
Deadlift - be a man and do them, take the time to learn the correct form and get amongst it. 5 sets of 5 reps working up in weight.
bent over, barbell row - this is THE workout for back thickness and mass/strength - high reps.
Wide grip pullups/Lat pull down - as many reps as you can
rear delt fly

day 4 - Shoulders/misc
Overhead dumbbell press - heavy as you can go 6-8 reps
dumbbell shoulder flys, go light, 15-20 reps
Barbell/dumbbell shrugs - HEAVY, dont twist your shoulders, just go up and down
Abs - whatever you want, heaps of crunch variations. Dont expect a six pack, they just help maintain a strong core to assist in compound lifts like squats, deads, bench.
Arms - barbell/dumbbell curl to absolute failure.

do the work out in any order you like. a good way to allow a break for sore muscles groups is go Push/rest/legs/pull/rest/shoulders-misc/rest

supplements​

If you cant hit your daily macro nutrients to either bulk (gain weight) or cut (loose weight) then supps can help. will you get jacked? no. download the "my fitness pal" app to track you calories and learn about the calories in/calories out method to lose weight or gain weight, depending on your desired goal. There are some supps to help performance in the gym to aid possible positive benefits to your goal body

Creatine - Controlled labs green mag is the only one worth taking
pre workout - something like Game day by Man Sports/Awaken by Platinum labs will make you train like a bull on heat
Multi - controlled labs make a good multi vitamin
fish oil - again, controlled labs make a killer one.

Go heavy, go hard. dont fall for the trap of crossfit, paleo diet, low carb high protein diets, 5 small meals a day. Only idiots who make zero progress fall for it and they will never be able to maintain the crap progress they make. Its a simple process to getting in shape, dont complicate it and it wont be complicated.

 

[Derp]

lifter checking in.

work out​

day one - push day/chest
Flat bench barbell - 4 sets, 1 warm up set, 8-10 reps per set with as much weight as you can handle
incline bench, dumbell - 3 sets, 1 warm up, 8-10 reps per set with as much weight as you can handle
Dips - use assisted dips if you cant do bodyweight, as many reps as you can do.
Tricep pushdown - go heavy, do as many as you can until you can no longer lock out your arm,
skullcrusher/dumbbell tricep extension - go a tad lighter, lots of reps 10-15.

day two - Legs
Squats - Heavy and many. dont use a pussy pad or catch rails, learn to squat right and know your limit.
leg press - heavy as you can, be mindfull not to fully lock your knees out - 12-15 reps
walking lunges or stiff legged deadlift - use a weight you can control but be challanged. 20 metre walking lunge rounds, or 10-15 reps for stiff legged deadlifts
hamstring curl/ham gluet raise - go lighter on this, heaps of reps, focus on the squeeze at the top
Calf raise - heavy and many

day 3 - pull/back
Deadlift - be a man and do them, take the time to learn the correct form and get amongst it. 5 sets of 5 reps working up in weight.
bent over, barbell row - this is THE workout for back thickness and mass/strength - high reps.
Wide grip pullups/Lat pull down - as many reps as you can
rear delt fly

day 4 - Shoulders/misc
Overhead dumbbell press - heavy as you can go 6-8 reps
dumbbell shoulder flys, go light, 15-20 reps
Barbell/dumbbell shrugs - HEAVY, dont twist your shoulders, just go up and down
Abs - whatever you want, heaps of crunch variations. Dont expect a six pack, they just help maintain a strong core to assist in compound lifts like squats, deads, bench.
Arms - barbell/dumbbell curl to absolute failure.

do the work out in any order you like. a good way to allow a break for sore muscles groups is go Push/rest/legs/pull/rest/shoulders-misc/rest

supplements​

If you cant hit your daily macro nutrients to either bulk (gain weight) or cut (loose weight) then supps can help. will you get jacked? no. download the "my fitness pal" app to track you calories and learn about the calories in/calories out method to lose weight or gain weight, depending on your desired goal. There are some supps to help performance in the gym to aid possible positive benefits to your goal body

Creatine - Controlled labs green mag is the only one worth taking
pre workout - something like Game day by Man Sports/Awaken by Platinum labs will make you train like a bull on heat
Multi - controlled labs make a good multi vitamin
fish oil - again, controlled labs make a killer one.

Go heavy, go hard. dont fall for the trap of crossfit, paleo diet, low carb high protein diets, 5 small meals a day. Only idiots who make zero progress fall for it and they will never be able to maintain the crap progress they make. Its a simple process to getting in shape, dont complicate it and it wont be complicated.

Hey man that sounds like some serious training. Thank you. What about cardio? Power walking long distances or running short? What do you think?

 

[anavar]

Hey man that sounds like some serious training. Thank you. What about cardio? Power walking long distances or running short? What do you think?

you can always half the amount of training to 2 main lift and 1 accessory. instead of 3/4 main lifts and a couple of accessory lifts.

Cardio is great man, good for a healthy heart and to stretch out. Cardio is more of a weight loss tool unless you do real hardcore cycling and like the pro Olympic cyclist.

at 6'4 and being meso, you'll get strong and huge like its nothing. Fat lose is easy, gaining size and strength is the hard part.

 

[pedroims]

I am 44 and I have lost 25 pounds in the last two years, this is what I been doing.

- No magic diet.
- Reduce alcohol, zero soda.
- No smoking, no other drugs.
- Eat healthy: veggies, fish, poultry, pork, in fact everything but processed food, avoid all that frozen and cans crap, cook your own food so you know what is in there.
- Weight lifting 5 days at week: Chest, Back, Arms, core, legs.
- 30-40 minutes of cardio 5 days at week: I do intervals: 2 minutes walking 3 minutes running.

Good luck !