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Started By
Message
I come to you all with a need for help
Posted on 6/27/24 at 11:22 am
Posted on 6/27/24 at 11:22 am
I am in need of some help and thought this group would be a good place to start. Short background, about 8 years ago I was a traveling salesmen and ate whatever I wanted, i've always been thin but it finally caught up to me. I saw a picture of myself and was distraught with what I saw. I had let myself balloon up to about 225lbs, which for me was a lot. I went on a diet and for 5 years I stayed around 170 or so. Fast forward and i'm starting to creep up to 205 or so, and know i need to make some changes. The food part I am not worried about, I know how to change my diet to lose weight. What I am not so knowledgeable is the fitness part, specifically these man boobs that i've grown. Now, when I lost all the weight, I still had the moobs and just hid them with overgrown shirts and I was fine. I don't want to do that anymore, I want to be able to wear slightly fitted t-shirts rather than oversized golf shirts al the time.
What exercises can I do (would prefer body weight, dumbbells, bands, etc) to start tightening up this area. I'm assuming it will involve my upper back, to pull that area up and then also strengthen the pecs as well, but I don't know where to start.
As a sidenote, I do have some elbow issues with golfers/tennis elbow.
To make myself feel worse, I have posted a recent picture of me below so you can see what i'm referring to. I am by no means a fat guy, but I am definitely uncomfortable in what my body is currently.
Picture
What exercises can I do (would prefer body weight, dumbbells, bands, etc) to start tightening up this area. I'm assuming it will involve my upper back, to pull that area up and then also strengthen the pecs as well, but I don't know where to start.
As a sidenote, I do have some elbow issues with golfers/tennis elbow.
To make myself feel worse, I have posted a recent picture of me below so you can see what i'm referring to. I am by no means a fat guy, but I am definitely uncomfortable in what my body is currently.
Picture
11
Posted on 6/27/24 at 11:33 am to CHiPs25
How old are you? You need to start lifting, you will love it once you get into it and start seeing progress.
Posted on 6/27/24 at 11:35 am to CHiPs25
You can't localize fat loss but you can muscle. My advice is to stick with your diet of choice while working out with weights and getting your goal weight in grams of protein per day. I would google "Push Pull Legs with dumbbells" and pick the exercises you would like.
If the scales says that you are losing weight, you are losing weight and at some point you will lose the manboobs.
My diet advise is to know your macros and stay in a caloric deficit. If you aren't tracking, you are probably grossly underestimating the calories you consume in a day. I use Cronometer app. Many people use MyFitnessPal. Both work.
IMO
If the scales says that you are losing weight, you are losing weight and at some point you will lose the manboobs.
My diet advise is to know your macros and stay in a caloric deficit. If you aren't tracking, you are probably grossly underestimating the calories you consume in a day. I use Cronometer app. Many people use MyFitnessPal. Both work.
IMO
This post was edited on 6/27/24 at 11:38 am
Posted on 6/27/24 at 11:44 am to OysterPoBoy
quote:
How old are you?
I am 44 years old.
Posted on 6/27/24 at 11:45 am to Rendlo
quote:
My diet advise is to know your macros and stay in a caloric deficit.
Because i've done the diet before, I know exactly what I need to do in order to lose the weight. You are correct, it's a high protein diet and caloric intake is watched.
I will take a look at Push Pull Legs with dumbbells and see what I can find.
Thank you for the response.
Posted on 6/27/24 at 11:49 am to CHiPs25
If you are not lifting at all, start with a linear plan to build base strength. I think the 3 favorite plans here in order
1. Greyskull
2. Stronglifts 5x5
3. Starting Strength
Run one of those plans for at least 6 months, and start light. I am talking just an empty bar light. I did Stronglifts years back to start back into lifting in my 40s. Started with empty bar exercises and rode that into 1,000lbs club a little over a year later.
You do not have to go that far, just hop off the program when you feel you are at a good place in strength and go into another program. Just do not stop lifting.
Starting very light will help with form and the tennis elbow.
1. Greyskull
2. Stronglifts 5x5
3. Starting Strength
Run one of those plans for at least 6 months, and start light. I am talking just an empty bar light. I did Stronglifts years back to start back into lifting in my 40s. Started with empty bar exercises and rode that into 1,000lbs club a little over a year later.
You do not have to go that far, just hop off the program when you feel you are at a good place in strength and go into another program. Just do not stop lifting.
Starting very light will help with form and the tennis elbow.
Posted on 6/27/24 at 11:58 am to DarthRebel
quote:
If you are not lifting at all, start with a linear plan to build base strength. I think the 3 favorite plans here in order
1. Greyskull
2. Stronglifts 5x5
3. Starting Strength
Are you saying to pick one of these programs or do a combination of all 3?
Posted on 6/27/24 at 12:10 pm to CHiPs25
Posted on 6/27/24 at 12:33 pm to OysterPoBoy
quote:
Pick one.
Ok thanks. I will give it a look, I know nothing about lifting/working out.....it's not something I have ever done in my entire life. Sounds crazy but it's true.
Posted on 6/27/24 at 12:44 pm to CHiPs25
That's probably a good thing. I'm 46 and started from scratch with Greyskull a few years ago. Just start light and go slow. You will feel better mentally and physically after a few weeks.
Posted on 6/27/24 at 12:50 pm to CHiPs25
Go pick a workout from PPSA and stick to it.
You sound like myself when I finally decided to get my fatass back in shape. I saw a pic posted of me on FB and I went to the gym that day and I weighed 253 pounds. I'll never get back to that again.
You sound like myself when I finally decided to get my fatass back in shape. I saw a pic posted of me on FB and I went to the gym that day and I weighed 253 pounds. I'll never get back to that again.
Posted on 6/27/24 at 1:09 pm to CHiPs25
biggest problem is you are under muscled and lack strength
got a couple choices
if you are willing to get into a gym
1) pick one of the LP programs listed, i would go greyskull lp or the stronglifts due to the easy app
2) start with PPSA Grasshopper and do just the bar for 8 weeks and then run it as intended
if you are not willing to go to the gym, pushups and chinsups would be a good place to start, could even do something like P90x
or you could get a pullup bar and a set of gymnastic rings and start hitting ring pushups, ring rows, chin ups and ring curls and tricep extensions and doing lunges and similar leg lifts.
bottom line is, you need to add some muscle and some strength
if it was me, i would be doing one of the LP programs and then switching to PPSA.
got a couple choices
if you are willing to get into a gym
1) pick one of the LP programs listed, i would go greyskull lp or the stronglifts due to the easy app
2) start with PPSA Grasshopper and do just the bar for 8 weeks and then run it as intended
if you are not willing to go to the gym, pushups and chinsups would be a good place to start, could even do something like P90x
or you could get a pullup bar and a set of gymnastic rings and start hitting ring pushups, ring rows, chin ups and ring curls and tricep extensions and doing lunges and similar leg lifts.
bottom line is, you need to add some muscle and some strength
if it was me, i would be doing one of the LP programs and then switching to PPSA.
Posted on 6/27/24 at 1:16 pm to jose
quote:
PPSA
Assuming this is Pen and Paper Strength App?
Posted on 6/27/24 at 1:17 pm to CHiPs25
A lot of info here. I'm personally not a follow a strict program guy. As long as you have some sort of variant of the big 3 (Squat, DL, BP) and a military press, you'll be fine. Don't overcomplicate for yourself. If you choose not to do a program but want to keep up with your lifts and exercises, I've found Hevy to be a good app.
Posted on 6/27/24 at 1:18 pm to CHiPs25
Start doing DIPS. If you cant do a dip on your own use an elastic band to help. If you cannot do any with an elastic band, start doing decline bench. They will help target your lower pec. If you have never done any type of weightlifting, start by just doing some bench press with dumbbells until you get the technique of it all. Youtube is your friend with learning proper lifting technique and form. Dr. Mike Israetel and Jeff Nippard are usually pretty good about teaching form and technique.
Posted on 6/27/24 at 1:32 pm to CHiPs25
One piece of advice as somebody who started from scratch. Follow one of the programs mentioned at a light weight, know what you need to do that day and get in and out of the gym. Greyskull, SS, etc. cause very little if any soreness if followed correctly and the progress will come soon enough.
Don’t go in green and freelance a ton of exercises like you are still in high school. There’s nothing worse than starting your gym experience by becoming so sore you can’t go back for a week.
Don’t go in green and freelance a ton of exercises like you are still in high school. There’s nothing worse than starting your gym experience by becoming so sore you can’t go back for a week.
Posted on 6/27/24 at 1:45 pm to DarthRebel
You can fix the tennis elbow in 2-3 weeks with a 5 lb weight and doing some exercises 3-4 times a day on the edge of a table or counter. Stretch the forearms good first. Lay the forearm on the counter with the hand free off the edge with the weight. 7x curls palm up, then 5x twist/rotate full range to loosen, then 7x curls roasted 90 degrees (thumb at the top), 7x rotate full range again, 7x curls palm down, then finish with 7x rotate. I've had tennis elbow creep up on me three times over the years and this has fixed it each time. Now I try to just do it as part of my daily stretching.
Posted on 6/27/24 at 1:49 pm to calcotron
quote:
You can fix the tennis elbow in 2-3 weeks
I have done ALL of this and none of it worked. I went to PT for several weeks for this and nothing worked. Problem is that I keep playing golf which is what caused it in the first place. I did the PRP shot as well and have received a little relief, but it's taken a few months.
Posted on 6/27/24 at 2:33 pm to CHiPs25
An easy way to do greyskull is to download the Boostcamp app and do the phraks greyskull lp workouts. I advise you read the linked thread above as well.
Posted on 6/27/24 at 5:16 pm to CHiPs25
quote:
I have done ALL of this and none of it worked. I went to PT for several weeks for this and nothing worked. Problem is that I keep playing golf which is what caused it in the first place. I did the PRP shot as well and have received a little relief, but it's taken a few months.
That sucks, maybe you have some more substantial damage or something. Whatever the doc says, but I still think doing those things regularly while doing weights that increase grip strength will get you to a good state (pending a fix of any actual tear/issue).
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