New to the forums...and I need serious HELP

[bigbriguy1]

I'm a newbie to these forums so please be patient.

I stumbled upon here on my quest to improve myself and I have a few questions. First of all, will NROL be right for me? Let me provide some background:

I am 33 yrs old and weigh 230ish pounds. I am carrying about 22% bodyfat. My goal is to shed this darn fat! I want to, for the first time in my life, be able to see at least one of my ab muscles. For my wight, I am not very strong. My max bench is 225 lbs x 2, squat is maybe 275 lbs? (never tried to max out), and I deadlift for reps of 8 275 lbs (never maxed this either). I can only do maybe 3 unassisted pullups. I can do sets of 8 dips with a 45 lb plate hanging from my waist but I don't think that is too impressive.

I'd like to drop some serious fat and increase my strength while making it so that one can actually see some muscle on my body. Is this possible?

I have already changed my diet. I eat every 3 hours, 5 small meals a day consisting of 20-30 gms of protein usually in the form of tuna or chicken/steak, I eat only brown rice, sweet potatoes, whole wwheat bread, oatmeal, etc for my carbs. I also eat alot of fruit and raw veggies. My fat comes from cheese/dairy products. For example...my morning breakfast is 2 scoops of vanilla whey powder, 1 scoop dry natural oatmeal, 1 packet splenda, 1 cup skim milk, 1 tablespoon natural peanut butter, 1 teaspoon glutamine, 4 ice cubes all mixed in a blender. I think my eating habits are ok.

I just wanted to get someone's opinion on whether buying this book would benefit me or not. Also, maybe get some insight on what I can do to start a training regime while I wait the 2 months (yuck) before this book actually arrives.

Thanks all.

[Lost Dog]

Two months? They don't have bookstores, wherever your are?

NROL is a great book with great programs. It should be good.

Check out the Fitness FAQ section. At the top, is a whole thread of programs to look into.

What's your program now. You obviously know how to lift. Despite your claims of being weak, those numbers are better than a lot of us who've been lifting for a while.

[bigbriguy1]

Honestly, I just go to the gym 3 times a week and do a few sets of each exercise. Mostly made up of compound lifts like assisted pull-ups, dips, bench press, squats, deadlifts, bent over rows, and romanian deadlifts. Nothing else. And I don't really follow any set routine. I pick what I feel like doing that day and then on the next workout day, I do the exercises I didn't do on the previous workout day. I try to do a little cardio on my off days.

BTW, thanks for the reply. The two bookstores in my town are Books-a-million and Barnes and Noble. The first doesn't have and for some reason can't order it. The second has ordered it but said it may take up to 2 months to get.

[Lost Dog]

Can you get it at Amazon.com? That's fast.

[Cynic]

Originally Posted by bigbriguy1

BTW, thanks for the reply. The two bookstores in my town are Books-a-million and Barnes and Noble. The first doesn't have and for some reason can't order it. The second has ordered it but said it may take up to 2 months to get.

Order it from B&N or Amazon online. I ordered it through Amazon last week and I just got it today.

[Lou Schuler]

I've never heard of a bookstore not being able to order books, or not being able to get them for two months. They'd be out of business if they routinely treated customers like that.

NROL is a midlist book -- far from a bestseller, but even farther from being out of print. There've been at least two print runs since the original, and I believe it's still selling several hundred copies a week. (It may have fallen off during the summer, which is traditionally a slow time for workout books.) When I've looked for it, I've usually found it on the fitness shelves of the bigger stores, but not the smaller ones.

And, as others have said, it should always be available on Amazon or B&N.com.

[beeeeef]

what I don't get is,
estimated 1RM for squat is 275
and 8RM for deadlift is 275?

I dunno if dip and pullups are directly comparable, but your upperbody push and pull seem way out of balance too.

I'm not an expert and I dunno if Lou and/or Alwyn think these imbalances need fixing (or your squat/deadlift push/pull are actually out of balance) before doing the programs in NROL, but I think it's worth asking.

[bigbriguy1]

Well, I was able to find the book today in Waldens Books in the next county over so I now have the tool needed to begin. I'm going to read as much as I can tonight, take a bunch of "before" pics and measurements tomorrow morning, and then commence my first workout tomorrow sometime.

As for imbalance, please keep in mind that these are definitely estimates. In regards to pullups versus dips, I believe my arms are strong because for years I spent way too much time working on cosmetic muscle building. I hung out with guys that wanted to bench more and have big arms. So dips always came easy to me. Pullups, I am convinced, are a matter of shedding alot of fat and maybe focusing more on developing my back.

Deadlifts versus squats: well, I just discovered that I can deadlift a little more than I thought. I have been deadlifting with improper form for a long time it seems. As far as squats go, maybe I could do more, I'm not sure. The most I have ever loaded onto the bar and squatted to where my thighs are just at parallel is 275. Maybe I'm just scared to try more.

Either way, my immediate goal is to lose fat. I figure after I shed some bodyfat, then I can switch to a strength/hypertrophy program at which point I can "iron" out wrinkles of imbalance.

I'm really fired up about this. I just quickly read the break in program. I'll do that for 2 weeks and then begin Fat Loss I. I especially like the lunges! I absolutely hate to do them but I find that overcome obstacles like that really motivates me. Besides, I have the best fat loss results when my legs really get worked.

As an aside, would it be acceptable to maybe incorporate some 20 min HIIT cycling or treadmill runs on off days? Or will I be coming dangerously close to over-training?

Sorry this is so long but once I get started...I can't stop. =)

**EDIT** Disregard the question on HIIT. It looks as though, from what others have written on these forums, that the Fat Loss programs will be more than enough if done properly.

[Bill2380]

Check page 198 and read the program for lifter #4. This guy sounds like you in many ways, big strong guy who hasn't used a professional program before. Alwyn recommends HIIT in addition to the workouts for him. By the way, I'm impressed as hell at the effort you made to get the book. You may want to consider posting your workouts in the "Training Log" here. I know that it helps make me more accountable. Good Luck.

[bigbriguy1]

Originally Posted by Bill2380

Check page 198 and read the program for lifter #4. This guy sounds like you in many ways, big strong guy who hasn't used a professional program before. Alwyn recommends HIIT in addition to the workouts for him. By the way, I'm impressed as hell at the effort you made to get the book. You may want to consider posting your workouts in the "Training Log" here. I know that it helps make me more accountable. Good Luck.

Oh wow! That Lifter: #4 is definitely me! Thanks alot for pointing that out to me. And thank you very much for the compliment.

I must say that I am thoroughly enjoying this book! I read it while eating dinner, stopping only long enough to do the dishes. Normally, on Friday nights, I meet some co-workers and hit a local bar for pitchers of beer and plates of wings. Not tonight! I'm staying home and reading up.

As for posting my workouts, that is an excellent idea! This forum looks to be a great support unit! I fully intend to use it to my advantage.

[Lost Dog]

I don't think you're out of balance. Your push/pull is close enough. 225 bench x 2, chinups (bodyweight of 230) x 3.

I'm off between my squats and deads. I've squatted 275 x 3 (barely), although I couldn't do that now. I can deadlift 285 x 6 or 375 x 1.

You said 275 on the squat, but didn't say the reps. Is it close to the same amount of reps as the deadlifts?

[ambar]

FWIW, I remember remarking to Chip that I was surprised at how much more I could deadlift than squat (we're talking 95 vs 45 at that time, not huge numbers :-) and he said that was actually pretty typical. Don't know if it's desirable, just typical.

[Cynic]

Originally Posted by ambar

FWIW, I remember remarking to Chip that I was surprised at how much more I could deadlift than squat (we're talking 95 vs 45 at that time, not huge numbers :-) and he said that was actually pretty typical. Don't know if it's desirable, just typical.

I would say it's expected since the weight is distributed across more muscles in the deadlift vs. the squat.

Looking at "Strength Training Anatomy," no other exercise uses more muscles to accomplish a lift than the deadlift.

[beeeeef]

well, I looked at dip more as vert push so I used that to compare with chin-ups (instead of bench).
dips: sets of 8 with +45 (so I suppose you could do 10 or more)
chin-ups: maybe 3.
chin-ups will improve if you lose fat, but so will dips. I suppose the programs have push and pull balanced so things will improve.

I too have easier time with deadlift (if I used sumo stance, my limbs are short), but I thought same weight being 8RM deadlift and 1RM squat was kinda weird. But I'll admit I have no idea where they become unbalanced. Maybe my squat is close to deadlift because I'm more used to squatting with ass.

I'm not trying to start an argument or anything. I just thought (from my pov) they are kinda off balance, and worth looking into.

good luck with the program.

[bigbriguy1]

I just completed my first "Break-In" workout. It felt very effective. Here some stats/observations/questions I have:

Squats: I stuck with 135 lbs since this is a new workout. 2 sets of 15 reps was easy. I used Alwyn's advice of not completely straightening the legs at the top of the movement and instead dropped right back down into the squat. It was a nice burn.

Static Lunges: OMG! All I can say is, WOW! I knew I would hate lunges but I see that I will need to seriously work on these. 2 sets of 15 using a total of 65 lbs of weight.

Two point dumbbell row w/ elbows out: These felt pretty good. Especially after a grueling set of lunges. 2 sets of 15 using 35 lb dumbbells.

Push ups: No problems here. 2 sets of 15

Swiss Ball Crunches: It's amazing how doing the crunch on a swiss ball can make the exercise so effective. I felt these crunches like I never have before. 2 sets of 20

I then did the Metabolic Overdrive program since I am probably close to being a "Lifter #4" type. I chose the elliptical machine. Started out with 5 mins on lvl 1 maintaining 120 strides per min. I then bumped up the intensity to lvl 8 for 1 min while maintaining the 120 spm range. Dropped down to lvl 3 for 2 mins. That seemed easy, so on the next high intensity min, I jumped to lvl 9. On my last high intensity minute, I was up to lvl 10. The entire workout felt great and I was sweating my ass off after it was all over.

Some questions:

1). In the Break In program it says "Superset with full rest". How long is that exactly? I was resting 60 seconds between supersets. Too much or not long enough?

2). This next question should probably go in the nutrition section of this forum but I will give it a shot here. According to the formula in the book, at age 33 with being somewhat active and weighing estimated 230ish pounds, I need to eat 3400 calories a day to maintain my weight.

By how much do I need to cut my caloric intake to actually lose fat? Say 2 pounds per week?


**EDIT**--Another thing I wanted to ask. I was looking at that Adam's Diet that is stickied at the top of the Nutrition board. Has anyone had a good results from it? I hate counting calories and the diet seems to be a good general guideline for weightloss success. I am worried though about undereating. A few years back, I restricted my calories way too much and actually ended up gaining fat and losing muscle.

[Cynic]

Originally Posted by bigbriguy1

Squats: It was a nice burn.

Who are you? Ron Burgandy?

Static Lunges: OMG! All I can say is, WOW! I knew I would hate lunges but I see that I will need to seriously work on these. 2 sets of 15 using a total of 65 lbs of weight.

I've never done them yet, I can't wait!

Some questions:

1). In the Break In program it says "Superset with full rest". How long is that exactly? I was resting 60 seconds between supersets. Too much or not long enough?

Sixty seconds is the prescription.

2). This next question should probably go in the nutrition section of this forum but I will give it a shot here. According to the formula in the book, at age 33 with being somewhat active and weighing estimated 230ish pounds, I need to eat 3400 calories a day to maintain my weight.

By how much do I need to cut my caloric intake to actually lose fat? Say 2 pounds per week?

I'd say cut by 20-33% and that should be good enough to induce a steady weight loss. If you plateau, adjust caloric intake.

[beeeeef]

when it comes to rest, i usually rest 10-15 secs less than prescribed then get back into the rack or whatever... that way the rest doesn't become 60 + time it took to set up. but I do have the tendency to take quite a bit to get set in lifts like squat, deadlift, and clean. I don't do well when I just jump in.

[bigbriguy1]

Originally Posted by beeeeef