Former fat dudes who are now buff and ripped.....HELP!!

ND_Figgzie
ND_Figgzie Posts: 1,480
in Motivation and Support
I would like to pick the brains of gentlemen who may have started where I am starting now (fat but with a lot of muscle). I am very interested in seeing the different approaches regarding cardio, lifting weights, diet, supplements and the results that followed. I currently weigh 224 lbs and somewhere around 28% BF. I want to keep my muscle (183 pounds when last calculated), lose the fat and get ripped! HELP ME PLEASE!

Replies

  • ND_Figgzie
    ND_Figgzie Posts: 1,480
    Please help!!
  • RGv2
    RGv2 Posts: 5,789 Member
    Please help!!

    Mild Caloric Deficit, Lift Heavy, hit your protein macro, cardio for cardiovascular health and so you can eat more.

    Starting Strength would probably be a good place to start off at.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Not a former fat dude....
    But I am decently "ripped".

    I would say eat below your TDEE by ~20%
    Make sure you are getting in adequate protein and fat.....carbs can be whatever you want....

    And just hit the weight room....
    As noted in the post above, Starting Strength or Strong Lifts would be good places to start.

    Make sure your routines include the staples of compound exercises.
    Squats, Deadlifts, bench press, shoulder press, chin/pull ups, dips.....

    But it will require a caloric deficit to to burn the body fat
  • erbell3
    erbell3 Posts: 22 Member
    Not a former fat dude....
    But I am decently "ripped".

    Yes...yes you are ;)
  • usmcmp
    usmcmp Posts: 21,219 Member
    How about formerly fat women? We aren't that different from men.

    Slight calorie deficit (TDEE-20% www.1percentedge.com/ifcalc/), lots of protein and lots of heavy lifting. I prefer traditional bodybuilding hypertrophy routines (like PHAT), but any program that uses the main compound lifts is great.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Not a former fat dude....
    But I am decently "ripped".

    Yes...yes you are ;)

    :blushing:
    Thank you.
  • MityMax96
    MityMax96 Posts: 5,778 Member


    I prefer traditional bodybuilding hypertrophy routines (like PHAT), but any program that uses the main compound lifts is great.

    I have been doing Layne Norton's PHAT for the past couple months and I like that one a lot....
  • usmcmp
    usmcmp Posts: 21,219 Member


    I prefer traditional bodybuilding hypertrophy routines (like PHAT), but any program that uses the main compound lifts is great.

    I have been doing Layne Norton's PHAT for the past couple months and I like that one a lot....

    The original version or the new version? I prefer the original over the new.
  • MityMax96
    MityMax96 Posts: 5,778 Member


    I prefer traditional bodybuilding hypertrophy routines (like PHAT), but any program that uses the main compound lifts is great.

    I have been doing Layne Norton's PHAT for the past couple months and I like that one a lot....

    The original version or the new version? I prefer the original over the new.

    Didn't know he had another one out there..
    I have been doing this one::
    http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

    Tweaking a few things here and there, so it better fits me.
  • usmcmp
    usmcmp Posts: 21,219 Member


    I prefer traditional bodybuilding hypertrophy routines (like PHAT), but any program that uses the main compound lifts is great.

    I have been doing Layne Norton's PHAT for the past couple months and I like that one a lot....

    The original version or the new version? I prefer the original over the new.

    Didn't know he had another one out there..
    I have been doing this one::
    http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

    Tweaking a few things here and there, so it better fits me.

    That looks like the new one.

    Here's the original:
    http://forum.simplyshredded.com/topic/2032/a-few-questions-about-phat/
  • journey_man
    journey_man Posts: 110 Member
    Tagging this thread as well as I still have significant muscle mass under those thick layers of adipose.

    It's only been nearly 3 weeks of this but the weight is dropping so fast I'm getting concerned about the muscle. But I can't really hit the gym for another week or two for unrelated reasons.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Ok...
    Maybe I will give that routine a shot.....

    But the one I listed above is still pretty good.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Tagging this thread as well as I still have significant muscle mass under those thick layers of adipose.

    It's only been nearly 3 weeks of this but the weight is dropping so fast I'm getting concerned about the muscle. But I can't really hit the gym for another week or two for unrelated reasons.

    Are you not lifting right now?

    If you are not able to hit the weights for now.
    Then do some body weight exercises in the house....
    And make sure you are getting the protein you need. :wink:
  • MaryJane_8810002
    MaryJane_8810002 Posts: 2,082 Member
    Not a fat dude but:

    bodybuilding.com
  • tigersword
    tigersword Posts: 8,059 Member
    Please help!!

    Mild Caloric Deficit, Lift Heavy, hit your protein macro, cardio for cardiovascular health and so you can eat more.

    Starting Strength would probably be a good place to start off at.
    /thread
  • devodev44
    devodev44 Posts: 50 Member
    Please help!!

    Mild Caloric Deficit, Lift Heavy, hit your protein macro, cardio for cardiovascular health and so you can eat more.

    Starting Strength would probably be a good place to start off at.

    I'm a former-fat-guy (went from 250+ to 175) and was always an overweight kid.
    The above advice is solid as I wish I would've had it and spent more time lifting heavy with exercises that attacked my entire body instead of the "bodybuilding program of the month". When I first lost the weight, I did not look the way I wanted (this was pre-internet when mags were the only place for advice)

    If you're over 40, I'd recommend using caution going all-out-heavy and always leave one-rep in the tank. But don't be afraid to put weight on the bar either, and focus on being strong in deadlifts, squats, dips, shoulder presses. instead of curls, tri. extensions and other "single-joint" movements. Eat enough to support the training (protein macro like above) and get your sleep. Get out and walk as often as possible for mental and physical health and start living an active life, rinse and repeat and you'll get to where you want to go.
  • ND_Figgzie
    ND_Figgzie Posts: 1,480
    Thanks for all of your advice, I am not afraid to lift heavy that's for sure. I just started carb Nite about 2 months ago and I like how I feel and how it controls my hunger. TDEE - 20%.......does not sound too painful. Seems that cardio isn't too important at this stage, just a slight deficit and pound the iron.......sound correct?
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Thanks for all of your advice, I am not afraid to lift heavy that's for sure. I just started carb Nite about 2 months ago and I like how I feel and how it controls my hunger. TDEE - 20%.......does not sound too painful. Seems that cardio isn't too important at this stage, just a slight deficit and pound the iron.......sound correct?

    As long as you have got your TDEE number correct, then yep.

    Make sure you track your calories, and hit your macros. :wink:

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