So, here we go .. bulking up for the long haul

[md3sign]

Disclaimer: long read.

First, I'd like to say hi to everyone. I'm finally joining the forums.

A little bit about myself:

I'm 22 years old, finishing up my last year of college. I have good financial backing (though nothing remarkable), so moderate supplementation and a proper diet are ok.

Throughout my childhood I was a skinny/scrawny kid. I ate mostly chips & soda and was lactose intolerant for the longest time. Around my sophomore year of high school I remember weighing about 115lbs at 5'9"-10.

I first started working out about 5 years back. I never went to the gym or did sports on a team prior to that. That summer I hit the gym and [while learning a ton about everything I was doing wrong] managed to put on roughly 25 pounds of muscle. Had a six pack (though moderately defined) and everything. That brings me to 140lbs.

Throughout my senior year of HS I ran cross country (for a while, had an injury), then was on the swim team, then ran track. Didn't hit the gym much at all, but stayed in shape and more or less maintained my weight.

The following summer I did the same thing. This time I got up to 165lbs, peaking somewhere around 167lbs. This was the best shape of my life. I was very muscular, no visible fat. I should also note that during this summer I overtrained a lot, and constantly had my muscles hurting, but was stupid enough to continue anyway. I felt like I reached my peak.

Anyway, fast forward a few years. Since that summer (2002) I haven't done a serious routine. I have been fluctuating throughout the years between 140lbs-160lbs at extremes (usually somewhere between 145-155). This was based on stress, level of activity, relationships, etc etc. Life, in a nutshell.

I recently made the commitment to finish what I have started. I am currently 5'10", 153lbs. I just started working out again. I won't have access to a gym until the 19th of June, but I do have a bench at home, 20lb and 35lb dumbells. I can also purchase another set (probably 45s) if need be. I'd prefer not to make more purchases though as I'll be hitting the gym soon enough.

Here is my state of being:

I am currently unsatisfied with my physique. I have a bit of a gut. It's not busting out, my jeans still fit fine, but the 6 pack is gone. When I bend over there are ripples. If I suck it up/flex, sure there's some definition, but it's a problem to say the least. I also have a relatively small frame. I want to bulk up. I'm sick of being the guy who can "get his ass kicked" by over half the other guys in the world. There are plenty of other motivating factors (opposite sex being the main one, of course).

I'm currently working full time on coop, where I sit in front of a computer for 8 hours. 1 hour lunch where I ... sit. Total of 1 hour driving to/from work ... sitting. That's 10 hours every day where I sit and do nothing physical, excluding other meals/things I do when I get home. When school starts back up in 3 weeks the situation will pretty much be the same, except I'll be able to take more breaks.

My goals are:

165lbs by the end of June. Lose some fat. Become more defined. I don't have measurements yet (chest/arms/etc). Question: is there a guide as to exactly where you measure your arms/chest/etc to find out the "official" size?

180lbs by the end of August.

Ultimately, I'd like to break 200lbs, possibly more. I'd like to achieve this by the end of the year.


What I have:

A portable journal as well as a wall spreadsheet where I document my bedtimes, my workout times, my workout durations, what I worked out that day and the excersizes/reps/sets, and my calorie/carb/protein/fat intake for the day.

Flat bench.
2 x 20lb dumbells
2 x 35lb dumbells

Access to a gym that has everything in roughly 3 weeks.

I read a lot of what's on this site as well as forums, but I'm looking for some general tips on what to do/eat/sleep/who to go to, etc etc etc. Anything to help me on my way.

Particularly what I can do in the meantime while I don't yet have access to the gym.

[JoeyTS]

In the meantime you could do:

Mon: push
Tues: Pull
Wed: rest
Thur: Push
Fri: Pull
Sat: rest
Sun: rest

Push days:
Push ups do 3 sets and each workout add a rep to each set.
Various DB chest presses.
DB overhead press.
DB Flys.
Full deep squats holding the DBs.
Lunges hold the DBs.
lateral raises of various sorts (if they are not too heavy for you).

Pull days:
Find somewhere to do pullups.
DB bentover rows.
Rear delt rows.
Bent over raises (reverse fly).
Stiff leg deadlifts holding the DBs.
Shrugs of various sorts.


Until you get to that gym, you are very limitted with only 2 pairs of DBs. But this will still help.

[JoeyTS]

LOL no post of mine, to a new lifter, would be complete without these links =)


This is some info I give out to folks that are looking for direction and want to gain muscle mass. Many pages of good info here, try to read it all; you may find some of it to be helpful. If you can, order Starting Strength by Mark Rippetoe, these links are not a substitute but rather an addition to the great book. The book has a lot of great detailed info on solid training techniques and has helped many people reach their goals. Until then, here are some links.

Some good links to help you get started
Full Body Info:
http://forum.bodybuilding.com/showth...only+info+ever

Rippetoe’s Starting Strength:
http://forum.bodybuilding.com/showthread.php?t=712752

Priority exercises (pick from these if you make your own routine):
http://forum.bodybuilding.com/showpo...98&postcount=8

The ultimate in Pre, During, and Post- workout nutrition:
http://forum.bodybuilding.com/showthread.php?t=272067

Bodybuilding Supplements That Work!:
http://forum.bodybuilding.com/showthread.php?t=798593

Listings of many popular programs:
http://forum.bodybuilding.com/showthread.php?t=772206
http://forum.bodybuilding.com/showthread.php?t=786782

Hope that helps,

JTS

[md3sign]

Thanks I just ordered the starting strength book. Any other tips? By the way, I'm ok shape, just trying to get huge. Pics: http://www.myspace.com/gettough