I'm 36 and want to get a decent physique using bodyweight only - advice please

[Darkesy]

After a couple of years of trying 'this and that' (the gym, then P90xish) I have found comfort/enjoyment in bodyweight only exercises. Its something I can do with little equipment and a small amount of time and ive even been known to do an impromptu workout at work!
I honestly couldnt do a single pull up, I can now do about 8 and chin ups I can do about 12-15 on a good day.

I was 240lbs, I'm now 224lbs and I believe about 20% Body fat. I have certainly gained some mass over the last 2 years shoulders seem good my chest needs some work.

I dont want to be a meat head (no offense) just a lean slightly muscular physique maybe bodyfat around 10-12% (for visible abs). I work out 2-3 times a week to failure but wondering whether I should split this into separate body parts and or cardio on non strength days or on the same day. Everyone doubts that I can get visible abs and a generally decent physique which annoys me and I want to prove them all wrong. Just general advice needed including diet as I dont know whether I should be in a calorific deficit or maintenance calories or more??
I loosely use a paleo/low carb diet approach as I believe i'm an endomorph.

I often read that if you have high bodyfat sometimes its best to cut first as youll be surprised what muscle is lurking underneath the fat and you may not need to bulk. Whats anyones take on this?

I'll try an post a pic when Ive got one that isnt a selfie of me in my underwear...lol

I'm 6ft quite large framed.

Thanks in advance

[Old-Time-Lifter]

You're not likely to get many responses on this one.

[EjnarKolinkar]

Paleo, body weight, endomorph, abs, surprising amounts of muscle. You hit every hot button possible in one post.

This thread is where you need to go for this stuff.

http://forum.bodybuilding.com/showth...hp?t=140521351

You will enjoy Paleo's interview with Alan Aragon

http://paleomovement.com/alan-aragon-paleo-critic/

[-=FLEX=-]

I dont want to be a meat head

No offense? Really?

[GKC45]

Amazing thread. Will read again.

[DuracellBunny]

My advice would be to accept that it's probably not going to happen. It can be done; but not many people will ever get that great a physique just from BW exercises.

[Darkesy]

Thanks for that -= FLEX =-, you obviously took offence! Just wanted advice, why post on my thread at all if it wasn't going to be helpful. A slap generally isn't unless you're being hysterical and need to 'snap out of it'.

[azstrengthcoach]

It's possible to do, look at gymnasts, but it's not easy. Getting very muscular doesn't happen by accident, don't be afraid that weight training will magically make you huge.

[induced_drag]

Meat head checking in.

My advice would be to accept that it's probably not going to happen. It can be done; but not many people will ever get that great a physique just from BW exercises.

Dont underestimate calisthenics. This 64 yo guy is in better shape then many on this forum. He is certainly not the biggest guy ever...but heck his is 64. Did it all with bodyweight. Started at 56.

[azstrengthcoach]

Meat head checking in.



Dont underestimate calisthenics. This 64 yo guy is in better shape then many on this forum. He is certainly not the biggest guy ever...but heck his is 64. Did it all with bodyweight. Started at 56.

I know some former gymnasts that are amazingly built

[DuracellBunny]

Thanks for that -= FLEX =-, you obviously took offence! Just wanted advice, why post on my thread at all if it wasn't going to be helpful. A slap generally isn't unless you're being hysterical and need to 'snap out of it'.

You are new to this stuff and are 224lbs with what you estimate to be 20%bf; which means you are probably actually 25%. You want to get down to 10% for abs doing BW exercises. Realistically you are talking about being ~150lbs, as when you start getting lower on BF, you are going to shed any muscle you do have as the stimulus from the BW stuff won't be enough to retain much of it.

[DuracellBunny]

Meat head checking in.



Dont underestimate calisthenics. This 64 yo guy is in better shape then many on this forum. He is certainly not the biggest guy ever...but heck his is 64. Did it all with bodyweight. Started at 56.

Like I said, it can be done, but not many manage it. The ones that do manage it tend to be very knowledgeable people as they didn't get there by accident or overnight.

[Darkesy]

Here's a couple of pics for your scrutiny... Don't be too harsh

[-=FLEX=-]

Don't be too harsh

Harsh how? Like make derogatory comments or something?

Don't worry; no one will mistake you for a "meathead" based on those pics.

Crisis averted.

[x-trainer ben]

Try here

https://www.google.com/search?q=body...hrome&ie=UTF-8

[RealAthletics]

Hi everybody, I guess I'm new here. (Not to the world of fitness though)

Darkesy, bw is cool, here are few things you might want to consider

- given your parameters I bet you got some muscle there, probably just need to reveal them a bit more
- it's much easier to focus on either gaining or cutting so the best strategy here might be losing some fat first and seeing what's up with your physique (you should be rather happy I'd guess) and setting further goals from there
- abs are made primarily in the kitchen (and the best exercise is table push-ups lol), diet is primary here - more precisely cutting calories while having enough protein to retain the muscle. Both low carbs and low fat or some combo work, so the ratio is up to you. Personally slow carbs worked very well for me allowing for a steady energy throughout the day, legumes (beans and lentils) working best
- any bw exercises will do as long as they make your heart rate really go up and your body sweat. Easiest way to compile a list is to look up for "bodyweight conditioning" on YouTube. Bw squats, burpees, lunges, rock-climbers, push-ups, core stuff etc. etc. so it's somewhat p90xish indeed. Shouldn't lose any muscle in the very worst case as the exercises are pretty athletic anyway
- interval training should suit this great - just doing like 30 sec in, 30 out non-stop for 30-50 min at a time a few times a week. Will cut the weight by both spending calories and revving up your resting metabolism rate
- another great tool is kettlebell conditioning. Just one kb all you need. Doing ex-s like kb swings for like 20-30 minutes (interval/tabata or even style) will smoke you out like no other thing. Totally cool both in terms of efficacy and time efficiency. Check Ferriss' 4 hour week body, he described the process quite clearly. (But it's on YouTube as well I think, no rocket science). Also bear in mind kb swings/snatches work posterior chain which is very functional and a bit harder to work on just with bw (still doable though)
- another cool book and now an app is Your Body Is Your Gym, it's just great. Probably these two books and a kb as a one time purchase might be just the money spent very well.
- to sum up just smoking yourself up a few times a week and really cutting the calories should do the trick (like per laws of both biology and thermodynamics lol). You'll probably even get what you want by just diet approach and the workout part being the same, but conditioning is a fast track, I'd say.

[PowerPlantPT]

My advice would be to accept that it's probably not going to happen. It can be done; but not many people will ever get that great a physique just from BW exercises.

Sorry dude I HAD to reply to this - have you ever heard of Frank Medrano? Please look him up and then repeat the line about bodyweight exercises.

I'm not calling you out in particular but just think bodyweight movements are dismissed way to easily - he is a great example! 4% BF year round!

[Darkesy]

Thanks for some great references/help apart from -=FLEX=- who's ego and head are obviously far too big for a mere mortal like me to ask advice. He must be surrounded by mirrors and people whooping and hollering as he walks as he must be some kind of god.

[mtpockets]

This thread is going to the dogs

[-=FLEX=-]

He must be surrounded by mirrors and people whooping and hollering as he walks as he must be some kind of god.

Only on my birthday do the mortals rejoice.


Enjoy the rest of your time on our "meathead" forum.

[DuracellBunny]

Sorry dude I HAD to reply to this - have you ever heard of Frank Medrano? Please look him up and then repeat the line about bodyweight exercises.

I'm not calling you out in particular but just think bodyweight movements are dismissed way to easily - he is a great example! 4% BF year round!

Reading comprehension ftw. Read what I wrote - it can be done, but not many people will ever get that great a physique just from body weight exercises. I damn well know it can be done, but many people will never achieve it. To get a certain physique with just BW exercises is harder than to get the same physique with weights; it requires more knowledge/dedication for the same level of development.

I swear that people on this forum can not read. Several people have jumped it saying it can be done; well derp I said that myself at the very beginning; you even quoted me saying it /facepalm

[induced_drag]

Thanks for some great references/help apart from -=FLEX=- who's ego and head are obviously far too big for a mere mortal like me to ask advice. He must be surrounded by mirrors and people whooping and hollering as he walks as he must be some kind of god.

Listen....dont be a d!ck. You came in here and insulted the goals of 90% of the people on here.

"Dont want to be a meathead"

What does that mean? Am I a meathead?

I did not attack you initially, but you should not be surprised at the response you got by guys who have dedicated themselves for years to this pursuit.

Just get over it and move on. Dont be such a d!ck next time you are searching for answers from the guys you insult.

[mtpockets]

[ironwill2008]

Thanks for some great references/help apart from -=FLEX=- who's ego and head are obviously far too big for a mere mortal like me to ask advice. He must be surrounded by mirrors and people whooping and hollering as he walks as he must be some kind of god.

Good luck meeting your fitness goals for 2013, opie.

[Dencio]

After a couple of years of trying 'this and that' (the gym, then P90xish) I have found comfort/enjoyment in bodyweight only exercises. >>>>>

I dont want to be a meat xxxx
I'll try an post a pic when Ive got one that isnt a selfie of me in my underwear...lol

I'm 6ft quite large framed.

Thanks in advance

Im interested on those pics...
call me a freak for underwear...

[SillieBazzillie]

I won't pile on to Opie.

You have a decent base but are way higher than 20%. In order to hit your goal of that low a bodyfat, if you're 224 in those pics, you'll need to get around or likely below 200. Eat at a deficit and continue your pushups and pullups. You'll lose most of your muscle but at least you'll be able to see your abs.

[RealAthletics]

So glad I joined lol

[cactusflower]

after a couple of years of trying 'this and that' (the gym, then p90xish) i have found comfort/enjoyment in bodyweight only exercises. Its something i can do with little equipment and a small amount of time and ive even been known to do an impromptu workout at work!
I honestly couldnt do a single pull up, i can now do about 8 and chin ups i can do about 12-15 on a good day.

I was 240lbs, i'm now 224lbs and i believe about 20% body fat. I have certainly gained some mass over the last 2 years shoulders seem good my chest needs some work.

I dont want to be a meat head (no offense) just a lean slightly muscular physique maybe bodyfat around 10-12% (for visible abs). I work out 2-3 times a week to failure but wondering whether i should split this into separate body parts and or cardio on non strength days or on the same day. Everyone doubts that i can get visible abs and a generally decent physique which annoys me and i want to prove them all wrong. Just general advice needed including diet as i dont know whether i should be in a calorific deficit or maintenance calories or more??
I loosely use a paleo/low carb diet approach as i believe i'm an endomorph.

I often read that if you have high bodyfat sometimes its best to cut first as youll be surprised what muscle is lurking underneath the fat and you may not need to bulk. Whats anyones take on this?

I'll try an post a pic when ive got one that isnt a selfie of me in my underwear...lol

i'm 6ft quite large framed.

Thanks in advance

trx!!!!

[MNIMN]

pull ups are the greatest invention. you see people having a good time with how there doing it and you get bored with how your doing it. intensity defeats boredom. push up if you want to balance the pull. calisthenics aint extreme, there complete.

[hammerfelt]

Negged for use of "(no offense)"


Stop eating. You will have visible abs in no time.