Baby Bodybuilder

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againwiththerelapsing
againwiththerelapsing Posts: 24 Member
in Goal: Gaining Weight and Body Building
I’m brand-spanking-new to anything bodybuilding. I know pretty much nothing. Looking for a good lifting routine and some high-protein foods to add to my grocery list. My stats are 148 lbs, 5’2”, and around 25% body fat. Trying to focus on the whole body, but my highest priority is my core (arms are a close second). Any advice is welcome and appreciated! I’m so happy to start working out again :)
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  • AnnPT77
    AnnPT77 Posts: 32,325 Member
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    Just as a piece of background, what's the source of the 25% BF estimate? You say you're new to bodybuilding: What's your athletic and lifting history more generally (number of years of relevant this or that, say)? How old are you? Knowing those things would make it easier to tailor advice.

    For high protein foods, lots of good info here:

    http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

    There are some strength routine suggestions here (not just lifting, despite the title):

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    I'm not going to be mamma expert on the lifting programs at all, but I think the answers to those questions might be relevant for those who are. I might be more helpful on the eating side, though, depending on this issues.

    All the best!
  • shelley_sieben
    shelley_sieben Posts: 1 Member
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    Hi Ann, I tried viewing your workouts on my mobile, I couldn’t get any of them to load. I’m hoping it’s just a bug issue, I really like your information. Your food spreed sheets are amazing. Thanh you for sharing.

    Namaste
    Lou
  • DancingMoosie
    DancingMoosie Posts: 8,613 Member
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    Lifting for strength and simple routine, I go for strong lifts 5x5. I know it gets flack for how quickly it adds weight, but you can always add less per workout or not add for a week or 2, as needed. You can add more core-focused exercises to this routine, but compound lifts do engage the core. As for arms, add an extra day for accessories, like biceps curls, tricep extensions...
  • cupcakesandproteinshakes
    cupcakesandproteinshakes Posts: 1,092 Member
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    Read the most helpful posts above.
  • sijomial
    sijomial Posts: 19,811 Member
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    I thought you were/wanted to be a boxer?

    Boxers and bodybuilders are going to train very differently so what is your priority?
  • againwiththerelapsing
    againwiththerelapsing Posts: 24 Member
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    sijomial wrote: »
    I thought you were/wanted to be a boxer?

    Boxers and bodybuilders are going to train very differently so what is your priority?

    Right now the priority is bodybuilding. I’m going to incorporate boxing into some of my exercises so I don’t get rusty, but my main focus will be getting in shape in general!
  • againwiththerelapsing
    againwiththerelapsing Posts: 24 Member
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    JBanx256 wrote: »
    icankickyourass wrote: »
    sijomial wrote: »
    I thought you were/wanted to be a boxer?

    Boxers and bodybuilders are going to train very differently so what is your priority?

    Right now the priority is bodybuilding. I’m going to incorporate boxing into some of my exercises so I don’t get rusty, but my main focus will be getting in shape in general!

    Genuinely not trying to sound like a jerk here, but....

    -On Nov 9, you posted your aspiration was to go pro as a boxer.

    -On Nov 14, you posted you wanted your body to "stay squishy" (translation: keep a good bit of fat to keep your bod "soft") and said you're eating 2100 cal/day

    -On Nov 16, you posted that your goal is to get "ripped as hell" and said you're eating 1700 cal/day

    -On Nov 17, bodybuilding is now your #1 priority.

    There are a lot of conflicting statements here and you're at risk of giving some of us forum regulars a bit of whiplash. Whether you want to pursue boxing or bodybuilding, patience is going to be HUGE. Years, if not decades. Not trying to sound discouraging, but whatever you choose, understand it's gonna be a long haul.
    cwolfman13 wrote: »
    Bodybuilding requires some pretty intensive, high volume work that you will have to work up to. You're not going to be able to just come out of the gate with zero lifting experience and dive into a full on bodybuilding program.

    Your best bet is probably to start with a beginner full body barbell program given it sounds like you have limited to no previous experience with strength training...I would personally go with a strength centric program as a beginner in order to lay a good foundation. From there you could advance to a more intermediate hypertrophy program that is going to incorporate more volume and more isolation movements in addition to your compound movements and assistance work.

    At any rate, bouncing around between various goals is only going to leave you spinning your wheels. If you want to bodybuild, understand that it's not something that happens overnight. I know a couple of bodybuilding bikini competitors and a women's physique competitor and it's taken them years of dedication to their craft...patience is going to be a big time player in this. Workouts are necessarily strenuous and longer than just "hitting the weight room" like your average Joe/Jane trying to up their fitness game and look pretty good pool side.

    It is a sport and they are athletes, and they train as athletes...they also eat like athletes which means their diets are pretty on point nutritionally as well as calorically. To that end, and forgive me if I'm thinking of someone else, but are you in ED recovery? If so, I would proceed with caution here. Bodybuilding requires seasonal cycles of bulking and cutting...bulking to put on muscle mass, but you're also going to put on fat...and cutting to reduce BF% to pretty low levels to reveal the muscle and very low levels for stage competition. That can be pretty hard on the psyche for anyone, let alone if you're in recovery.

    Both of you are 100% right, I need to stay focused on what I really want and stop bouncing from one goal to the next. I tend to have trouble with that, so I’m probably going to have to work on it first. As for the intensity of bodybuilding and my ED, I’ve got plenty of support to keep me from relapsing, so no need to worry! I think this is what I want, but I know that’s not good enough. I need to KNOW this is what I want. I’m going to keep working out and tweaking my diet to be healthier, but as for now I’ll think hard and do a bit of soul-searching. Thanks to you both for your help!
  • JBanx256
    JBanx256 Posts: 1,473 Member
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    icankickyourass wrote: »

    Both of you are 100% right, I need to stay focused on what I really want and stop bouncing from one goal to the next. I tend to have trouble with that, so I’m probably going to have to work on it first. As for the intensity of bodybuilding and my ED, I’ve got plenty of support to keep me from relapsing, so no need to worry! I think this is what I want, but I know that’s not good enough. I need to KNOW this is what I want. I’m going to keep working out and tweaking my diet to be healthier, but as for now I’ll think hard and do a bit of soul-searching. Thanks to you both for your help!

    If you decide to ultimately consider competitive bodybuilding, some coaches/companies actually have mental health specialists on staff. A lot will do intake questionnaires that will ask you about your history with ED and just make sure you are 100% open and honest with them about it, and of course as you progress if you start feeling a particular way about anything, speak up! The degree of...for lack of a better word, obsession...will play mind games with you for sure. It is a wild mental ride without the background of ED, so just make sure you take care of you first & foremost.

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