New To Training - Looking for Advice Please

P911Guy · 01-12-2009, 01:05 PM

Folks,

I turn 39 in June, and after spending most of my 30?s in a very sedentary and un-healthy way, I?d like to change that. What?s motivating me is the fact that even climbing the stairs to chase my 2 year old is exhausting. Not to mention I seem to catch every little cold and bug my kids bring home. So, I woke up yesterday and finally decided to do something about it! What I?m looking for is some advice on diet and exercise that can give me more energy, but also finally not be embarrassed by taking of my shirt at the beach or in front of my wife. It would be awesome not having to walk around sucking in my gut at night! I?ve always wanted the classic muscular chest and flat stomach, but at 38, pushing 39 is it even possible to reach those goals?

So more about me:

39 June of this year
5?11
177lbs

Measurements:

Waist ? Measured across my navel ? 37.5?
Chest ? 38?
Arms ? 12?
Thighs ? 20.5?

All measurements were with a MyoTape

I guess I fall into the classic ?skinny fat? category. What I?d appreciate is some advice on how to muscle up as much as possible at 38, and lose my gut. Would I love to see my ab muscles? God yes, but I?ll take things one step at a time. So, what should my next steps be? I have an elliptical trainer, free weights, and a Body Solid G5S MultiStation Gym at home to use.

I guess I?m in that difficult area where I want to build muscle, but also want to lose fat at the same time. I realize that is fairly impossible, so not sure what my best steps should be. The thing I?m most embarrassed about is the gut, as it?s starting to show even when dressed.

Can anyone point me in the right direction as to what I should be doing to meet my goals?

Thanks so much for any help/advice!

DirtySanchez85 · 01-12-2009, 01:30 PM

First off i want to congratulate you on making this big decision on getting fit for all the right reasons. You?re just not on here to look good and get big. My main goal of working and doing what I do is for my military occupation. I highly suggest kettle bell training because not only does it produce lean muscles but it gives you a lot of energy and a full body workout with out having to use different machines and contraptions. It helps out with future typical old age wear and tear of the body, (typical back aches, Leg pains, cardiovascular problems, ect.) I?m no personal trainer on this special workout that not many people are aware of this particular workout. I back it up 100%. You can Google Kettle bell training and pretty much get the low down on what this workout does for you and how it can benefit you. I love it to death. Ever since I started training with Kettle bells my stamina has increased, my endurance has sky rocketed, ive also lost a lot of weight but that?s also because of my eating habits. My Physical Fitness Test for the Marine Corps has increased drastically by 44 points (245 to 289) 300 being a perfect score. In a matter of 5 months of training with kettle bells as well as running every other day. Well if you have anymore please feel free to ask away and pick my brain on this workout.

JD_Johannes · 01-12-2009, 01:30 PM

You know, the best cure for the late thirties paunch is more muscle in the chest, shoulders and upper back.

Maybe think about the old reliable 3 Exercises, 3 Times a Week.

Mon: Bench Press, Shoulder Press, Tricep Ext
Wed: Legs Leg Press/Squat/Leg Ext, Leg Curls, toe risers
Fri: Lat pulldowns/pull-ups, arm curls, shrugs

Keep a workout log in a notebook and try to gradually improve your lifts.

For us 'seasoned' guys protein is our friend and sugar is the enemy. And the enemy is hiding everywhere!

SledgeHammer01 · 01-12-2009, 01:59 PM

Pretty tough to gain muscle and loose fat at the same time. You should do the classic bulk & cut cycles. P.S. stop worrying about your weight and watching the scale. It will pysch you out. Look at the mirror for motivation. FYI, At 5'11", carrying a reasonable amount of muscle could put you over 200lbs rather easily. BF% is the thing to watch, not the scale. As ridiculous as it sounds, you need to eat like a horse and work out hard to gain muscle. You also need a specialized diet. 1.5g of protein / lb of body weight. Cut out booze / smoking entirely (if you do that).

P911Guy · 01-12-2009, 06:03 PM

Thanks guys... It's the nutritional aspect along with pre/post workout nutrition I'm trying to figure out. My thought was 30 mins of cardio (elliptical) 6 days per week, and weights 3 days a week. Does that sound like a good start?

SledgeHammer01 · 01-12-2009, 06:20 PM

Quote:

Originally Posted by P911Guy

Thanks guys... It's the nutritional aspect along with pre/post workout nutrition I'm trying to figure out. My thought was 30 mins of cardio (elliptical) 6 days per week, and weights 3 days a week. Does that sound like a good start?

You *must* get your diet down based on your goals, or you are wasting your time doing anything. Seriously. Diet is 85% of it. If not more.

Head over to the nutrition section on the forums and those guys will help you straighten out your diet.

But pretty much they'll tell you to get the 1.5x/lb protein, clean carbs, lean meats, fish, chicken breast, brown rice, whole wheat, healthy fats, etc.