So I'm a huge fat piece of ****.

I'm about 5'10, 245lbs. and it's upsetting. I weighed about 255 in December 2006, and I worked my way down to 205lbs. And now I have ballooned back up to close to that weight which is the most I've ever weighed. I have always struggled with weight issues my entire life, and my parents are both fat slobs.

I have been lifting weights (weight training/bodybuilding) since I was 15 or 16 (I'm now 27), so I have lots of exercises that I use and enjoy. One thing going against me though is, I never really do leg exercises. I don't squat, do leg extensions, calf work, nothing really except for the workout my legs get on an elliptical machine, jogging, or walking. So I think I'm going to have to put some leg work in my routine.

My biggest problem is dieting. My diet is trash. I need to cut out nearly everytyhing, and just start cooking at home, making (much) healthier choices, and really cutting down on portions. I have been eating tons of whatever greasy fat lard food I want, and that's not going to help me do anything but die in a couple years.

My goals are I guess to get down under 200 lbs. Get back a lot of definition that I had way back when. Get back to the shape I was in high school, if that's even possible, or in better shape (which is certainly less possible).

My plan is to try to hit the gym in the morning for cardio before work (and if I can't do it then, then it must be done after work) eat right. Try to not have carbs after 4pm. Weight train at least 3 times a week and do cardio at least 4-5. And really keep on myself and post in here.

Any suggestions? Questions? Any help that anyone would like to provide would be much appreciated. Time to be strong.

i would eat at maintenance and do starting strength and see what happens.

I suggest doing this

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

(Workouts A and B alternate on 3 non-consecutive days per week)

It is called Starting Strength, and it's the best program out there for burning fat and building muscle = looking sexy. There is a lot of information about it on the SS wiki.

Really? I should do that instead of my normal routine(s) where I do 3 exercises per muscle group? Like do a chest/tri/abs day. Back and Biceps, then shoulders and legs. Of course do more than just three exercises for the legs. I really kind of loathe squatting...but I loathe it less than I do looking at myself.

And 3x5 that means 3 sets of 5 reps right?

Oh, and what's a Press?

Standing overhead shoulder barbell press.

yes, your old routine is trash. it neglected major muscle groups and had no focus on progression. in other words, how much did your tricep extension, curl, or front raise go up over the 10 years you spent bodybuilding?

I was certainly able to shove more and greater amounts of food into my mouth at an accelerated rate. So I would say there was at least some progression there.

true, but you would have been rewarded with actual muscle growth had you been doing basic, heavy barbell lifts at the same time. instead you just made yourself hungry.

Listen to these guys man, they speak truth.

Can you do squats on a Smith machine, or only regular squats? I ask because I work out alone and don't have a spotter so I"m concerned about doing squats without one.

no. read the FAQ and the SS wiki page and hopefully the book itself. all of this is answered.

1. read a guide to flexible dieting by Lyle McDonald
2. read starting strength
3. dont post again until uve done 1&2

So I gotta buy a book for you people to listen to anything I have to say? Sounds like a mammoth scam.

Oh no, he's onto us. Time to roll up the tents and move to another discussion board, guys.

in fact, 20% of all rippetoe book sales made by our members get distributed to a core group of H&F posters. i set up this referral deal a long time ago with coach rip when i visited him in wichita falls, and it has worked well. it's only $20, and no one complains when they see results and stop being fat idiots.

Various details about OP make me think he would do exceptionally well on SS. Like it seems like he has the basic eating habits of a powerlifter anyway, and he enjoys exercising.

Also self-loathing is a good motivator IMO.

In response to Micturition Man, I do plan on drastically cutting calories and what kinds of food I eat.

I am going to try the SS thing today, and use it for a few weeks at least and see where I'm at. I will keep everyone posted. If I deem it necessary, or have a huge interest, I will purchase that book, until then I'm milking the Wiki for all its worth.

you dont need a spotter for the squat, just a rack.

All right, day 1 is in the books.

This morning I walked at 3.8mph for 51 minutes, then after work I did

3 sets of 5 reps on the bench at 155lbs.
1 sets of 5 reps squatting 115lbs, then 2 sets of 135
1 set of deadlifts at 135lbs.

Walking down the stairs at the gym I felt the ol' dead legs that I remember from when I used to squat back in HS. I already know my legs will be dead tomorrow. I'll say this, I was getting a little drenched in sweat from only such few reps and way less exercises than when I would do the whole chest/tri and back/bi splits. Kinda anxious to keep going.

We'll see what tomorrow brings.

malucci,

congrats. take video as soon as possible so you can get any form problems resolved quickly. very standard sweat experience, too. somewhere during my first squat work set i go from sweating mildly to dripping off my nose.

I don't know that I'm one for taking videos of myself at the gym. I'm not bringing a tripod in there or anything either. Also, I have no means of recording either. Though I'm sure my form could probably use some work. I'm so inexperienced w/ deadlifting, this was probably the 4th time I've deadlifted ever so I could definitely use pointers there, and squatting too.

Either read the book or take videos of yourself. Doing squats or deadlifts with bad form can be very dangerous.

Also make sure you're doing proper warm-up, warm-up sets, and stretching before each workout.

So you guys who are on SS, do you do any exercises other than those? And how many days a week do you train? Do you do any cardio?

i don't do cardio, i only do those lifts, i train 3x per week. answers to all of these are in the wiki.