[Dr. Kahn]

This thread will document my journey to get fit and buff. I am a newly minted Ph.D student, spent most of my life in academic settings. Now that i have that on locked down and i am about to start a fairly lucrative job; i want to shift my attention to working out and game. This thread is for my workout program, i expect the journey to take me no less than 1 to 2 years minimum.

Current stats:

Body fat is at 23%

6 feet tall

Weight is 240lb

Wrist is 8 inches in circumference(at the smallest part of the hand)

Biceps is 14 inches in circumference

Chest is 43 inches in circumference; with my shoulders it is 51inches

I am thinking of doing a DEXA scan to determine the exact body fat.

This is RVF, not misc; i am not sure it is okay to post pictures here. (no homo.) with a newspaper date.

Then to give regular update on diet and exercise.

I expect the journey to take 1 to 2 years minimum, so this is going to be a long thread.

I plan on later posting about my dietary changes and exercise routine. I was interested in starting strength as a beginner's choice, but some people advice me against it.

[RexImperator]

Well, the good news is that with 185 lbs of LBM "you're already fuqqin' jacked brah."

In fact an FFMI of 25 puts you near the max for a natural lifter, even having never lifted before.

The bad news is, with a 43 inch chest, apparently all your muscles are in your thighs.

However, I'd say with that much muscle you could deadlift 405 within a couple of personal training sessions to get your form correct and you should easily hit a 500 deadlift within 2 months of regular training.

Of course, the alternative is that you're a lot fatter than you think.

[Dr. Kahn]

I am impressed. You are good. You are able to read a bunch of stuff about my body. Thanks, man.

One thing i forgot to add to the above list is my belly.

My belly circumference is at 41.5 inches-- my gut at its fullest.

The length of my legs(from the feet to my hip) is around 44 inches.

The distance from my hip to the top of my shoulder is around 22 inches.

I wear size 13.5 shoes. (will this affect the kind of shoes i will need for deadlifting giving the ratios of my body?). I have been told that with size 13 shoes i should be 7 feet tall or close to it. But i am only 6 feet tall.

I appreciate the input


p.s. +1 rep from me.(before i forget)

(01-10-2016 11:40 AM)RexImperator Wrote:  

Well, the good news is that with 185 lbs of LBM "you're already fuqqin' jacked brah."

In fact an FFMI of 25 puts you near the max for a natural lifter, even having never lifted before.

The bad news is, with a 43 inch chest, apparently all your muscles are in your thighs.

However, I'd say with that much muscle you could deadlift 405 within a couple of personal training sessions to get your form correct and you should easily hit a 500 deadlift within 2 months of regular training.

Of course, the alternative is that you're a lot fatter than you think.

[RexImperator]

For deadlifting I prefer little to no heel.

Chuck Taylor's with the cushioning ripped out, barefoot/socks, or I'd consider those Reebok Crossfit Lite TR (High Tops).

For Squats, something with an elevated heel like the Nike Romaleo or Adidas Adipower.

I don't think shoe size matters other than the difficulty of finding your size. With 8" wrists you can can get absolutely huge.

[Anabasis to Desta]

You are 6 foot, 240 lbs with a 41.5 inch waist and claim 23% bf?

My guess would be around 32-37% bodyfat. Lift heavy 3 times a week on a 500-750 calorie deficit until you get to around 190 pounds. Do not hop on any program designed for skinny guys.

Re-measure your wrist size. 8 inch wrists are almost impossible on an Indian unless you're some genetic freak. Are you telling me your wrists are the same size as Ed Coan?



Check with the mods regarding posting topless pics. If they're cool with it, I'd like you to post a picture of your body.

[Dr. Kahn]

I used one of those body weight clippers to measure it. I will redo it again. That is why i want to do a DEXA scan to get the true body fat.

I like your advice to lift heavy 3 times a week.

How about cardio? No cardio? No intermittent fasting? I was originally planning intermittent fasting where i eat my first meal at 6pm and my last meal of oatmeal between 12am and 1am. I don't usually go to sleep until past 2am - 3am

I want to burn off that belly fat.

I just re-measured my wrist again, digging into my skin to get 7.5 inches in total circumference.

Thanks for the advice, A2D.

(01-10-2016 12:56 PM)Anabasis to Desta Wrote:  

You are 6 foot, 240 lbs with a 41.5 inch waist and claim 23% bf?

My guess would be around 32-37% bodyfat. Lift heavy 3 times a week on a 500-750 calorie deficit until you get to around 190 pounds. Do not hop on any program designed for skinny guys.

Re-measure your wrist size. 8 inch wrists are almost impossible on an Indian unless you're some genetic freak. Are you telling me your wrists are the same size as Ed Coan?



Check with the mods regarding posting topless pics. If they're cool with it, I'd like you to post a picture of your body.

[PhDre]

With your frame size you have awesome strength potential and 3x5 linear periodization programs are made for you.

Listen to Anabasis, lift heavy 3 times a week and eat a caloric deficit.

I recommend the Greyskull LP program (with added back work, such as Phrak' variant: http://i.stack.imgur.com/OUcEY.png)
It leads to a more balanced physique than SS/Stronglifts and has a far superior reset mechanism. With your frame size you can become very strong and you should see gains for a long time on this program.

[Hannibal]

Second on the Greyskull. Don't be scared to hit arms, for christ's sake.

We don't want you coming back in six months wondering how to get a V taper like everyone else who did starting strength.



Here is the base program. The reason why it's "better" than starting strength is because you have a better ratio of upper body to lower body lifts (as in you're not hitting squats 6 times in two weeks versus bench press 3 times in two weeks). Then there are "plug ins", where you add shit to the base program to achieve a desired effect, like bigger arms.

The dynamic rep ranges also encourage hypertrophy. Pick a weight for each lift, do five reps, then another set of five, then the last set (with the +) is an all out set to failure. Once you hit a weight you cannot perform 5 reps with the last set, you subtract 10% of the weight and start over. Most folks notice that they build a good amount of hypertrophy every time they reset. It's beautiful in it's simplicity and you never feel like you're wasting your time.

I believe you're supposed to add 5 lbs to the bar for upper body lifts and 10 lbs for lower body. It's been a while since I read the book.

[Beyond Borders]

Cheers on pushing forward, but this is a real misleading thread title.

Makes it seem like you're an authority posting a workout program for other guys - not a newbie creating a progress thread. Perhaps something to keep in mind on future threads.

[The Beast1]

(01-10-2016 01:19 PM)Dr. Kahn Wrote:  

I used one of those body weight clippers to measure it. I will redo it again. That is why i want to do a DEXA scan to get the true body fat.

I like your advice to lift heavy 3 times a week.

How about cardio? No cardio? No intermittent fasting? I was originally planning intermittent fasting where i eat my first meal at 6pm and my last meal of oatmeal between 12am and 1am. I don't usually go to sleep until past 2am - 3am

I want to burn off that belly fat.

I just re-measured my wrist again, digging into my skin to get 7.5 inches in total circumference.

Thanks for the advice, A2D.

(01-10-2016 12:56 PM)Anabasis to Desta Wrote:  

You are 6 foot, 240 lbs with a 41.5 inch waist and claim 23% bf?

My guess would be around 32-37% bodyfat. Lift heavy 3 times a week on a 500-750 calorie deficit until you get to around 190 pounds. Do not hop on any program designed for skinny guys.

Re-measure your wrist size. 8 inch wrists are almost impossible on an Indian unless you're some genetic freak. Are you telling me your wrists are the same size as Ed Coan?



Check with the mods regarding posting topless pics. If they're cool with it, I'd like you to post a picture of your body.

K, what was your methodology with the body fat caliper? You need to sample a few areas of your body and then average the results to get an accurate reading.

The easiest and quickest way to get a rough body fat estimate would be to use something like this:
http://www.amazon.com/Omron-HBF-306CN-Fa...B000FYZMYK

There's a margin of error of about 5-6% if I recall correctly. Immediately when you wake up, get your weight and if you can use this. Take the number and add on whatever the margin of error is for a good idea of what your bodyfat is.

Most gyms have one of these in their personal training area. Since I see you're in Boston, may I recommend Boston Sports Club. Their training departments have one of these stocked. Some of the gyms , like the one in Allston, are only $30 a month. Not sure about the ones in Central, Kendall, or Harvard Square. Check with the front desk.

I have a workout routine that is a four phase linear progression program that was made by a powerlifter dinosaur who could squat and deadlift 500lb plus. I made some minor adjustments and added the over head press to it. I've made some good gains from it and I think the document is ready to be shared with the world. Let me clean it up a bit.

[Dr. Kahn]

Thanks for all the advice on working out. I am doing more research and learning

I will keep you guys updated as to my results.

[Engineer]

You're already jacked and have superior style game:



But seriously good luck on your program and report back. I have similar numbers to yours and also want to burn off the gut.

[MiscBrah]

Good luck brother. I would advise getting a DEXA scan done as soon as possible. That way you know your true starting numbers for sure.

You will be happy you did in a year or two when you get another DEXA done and see how far you've come.

I would also recommend morning fasted cardio. Wake up, drink 32 oz of water to get the body ready, do 30-60 minutes of fasted cardio then take a cold shower. This right here has helped me a ton.

[polar]

(01-14-2016 05:13 AM)The Beast1 Wrote:  

What was your methodology with the body fat caliper? You need to sample a few areas of your body and then average the results to get an accurate reading.

The easiest and quickest way to get a rough body fat estimate would be to use something like this:
http://www.amazon.com/Omron-HBF-306CN-Fa...B000FYZMYK

There's a margin of error of about 5-6% if I recall correctly. Immediately when you wake up, get your weight and if you can use this. Take the number and add on whatever the margin of error is for a good idea of what your bodyfat is.

Most gyms have one of these in their personal training area.

What's the point of doing a body fat analysis if the margin of error is 5-6%? Those things are notoriously unreliable. At that point you may as well compare your reflection to a picture like this :





There, I just saved you $35. You're not going below 9-10% without pharma anyway.

If you want 6% margin of error, just figure out which category you fit in. Shredded like a bodybuilder; cut like a superhero; visible obliques; six pack, four pack; two pack; "I kinda work out"...

And the undesirable categories: love handles; muffin top; fat; obese; bariatric; walrus; fat fuck; hamplanet; feminist.