Down from 300. Plan is to bulk. Emphasis on consistant workouts and bringing overall size but especially to the lats and quads/hams. I have no standout muscle group yet obviouslly.

.....

vid hope it works

vid working nwo. have a solid clean bulk diet. still doing cardio 5 days a week at 20 mins.

Lifts (for reps working sets)

bench - 110
squat - 185
deadlift - 205

^^ what you said sums it up perfect. not only a fatty but alcoholic. sober now and my strength coming up. have some vascularity.

my bulk diet is a clean one. no sugars, complex carbs, quality protein. focusing on developing a steady exercise regime (going every time) and just packing on as much muscle as I can.

I'd definitely check your diet, and include cardio 3x a week.

I honestly think you should drop the term/thouught/idea of "bulk" right NOW.

You don't workout. You are going to be able to build muscle mass and strength while eating at maintenence levels.

The first year I was lifting I was actually losing significant body fat simultaneously. Losing significant bodyfat AND building significant LBM simultaneously. You should epect to do the same.

I'd go with a very clean diet either @ maintenence or even run a slight cal def.
I'd go with 2 HIIT and 2 Steady State a week too just cuz thats what I did LOL.


What is your current height and weight?

In the video I'm 5'11, 193 lbs. in the pictures i'm hovering around 200 from what i started of a bulk.

Taking everyones advice and doing a full year of eating at maintenance or a tad lower. Concentrating on making every day perfect diet/training/rest wise. Not going to take many pics for the next year as I tend to think I look better than I do and then slow down. I will of course take some to gauge some progress but won't be facebook'in them for show.

Also going to be cutting my tv watching down. It's not alot now but at times I can be wanting to see a show and will skip the gym. That just can't happen. The workout would have been more beneficial than knowing what happened in a movie.

I will start to posting in the sections here as a good community is good for morale. Definately am not going back to drinking. I'd rather be a fatass than a drunk tbh. Drinking was like death. Can't even remember most of my 20's.

So I'm just going to be focusing on making this thing happen. Thanks to everyone for support. G;ad people weren't just like "lol you fat!". I like the honest truth as long as it has some constructive criticism behind it.

So unless I misread I didn't see anything on your lifting experience. It would appear you don't have any really, except maybe some high school sports and occasional workouts? Have you been consistent in the past or is this a brand new idea? Your strength levels indicate you are at a very low level, especially the 110 bench.

The good news: If you are in fact at a low level, you can expect a lot of strength and conditioning gains right away, and probably some cuts for that desired "stand out muscle group". I agree you don't have one right now.

You need a steady diet of conventional and hard hitting exercises like deadlifts, squats, military presses...maybe a barbell row thrown in there. These will definately give you the most bang for your buck and throw some "mass" on you, but in a good way.

While I agree with everyone here that you don't really need to bulk up, it would be interesting to see what kind of raw mass you could put on by eating slightly more than maintenance in terms of calories and sticking with those big lifts...you might be able to slab on some back and shoulders that "stand out"

good luck.

Got my gameplan down. Everything down to the minute detail planned out from what to read, what to watch, what time to get up and go to bed. This is really the only way I will be able to make it work. I know how I am when I get distracted.

So 378 days until I unveil my success. Dec 1 2012

BTW Nice beard.

I'm setting this up so there is no failure. I know from quitting drinking attempts what entices me to drink or be lazy. I gotta go pretty much into an obsessive mindset but that just work for me. If I keep my focus one 1-2 things at a time I can do it. Then gradually add more.

This is gonna be a great year!

Mate I wish you all the best with this and it is all better from here because the hardest thing is to admit to yourself that you need to change and have the balls to do it, so well done. It is not an easy road but the destination is much better.

Have you considered starting a log on here? It would be a great way to get constant flow of support / advice from fellow lifters.

Spook

Logs are iffy for me. I end up feeling I'm not doing as well as I should and can get discouraged. I'll see how things go. I took new pictures tonight in all poses and am going over them with red marker on spots that will need significant improvement. I want to be able to see the super trouble areas disapearing.

It was just a thought, but you need to remember that if you eat well, train hard with intensity things will happen as they will. Its a long term goal and if in your head you are doing the best you can well there is nothing to be discouraged about that.

Have you looked into crossfit? It will strip fat of you quick and put on some lean muscle mass, although it will not bulk you up muscle wise to the degree and inspirations of many on this forum it will make you fit as fuck for general day life. + every one knows crossfit helps makes chicks hot and you get to train with them its a win win situation.

But if you inspire to be a body builder then train like one.

cheers mate, keep up the good work.

forget cross-fit. Do some good old interval training and running. (build up to it slowly) sprinting. Hiking with 50 pounds or 70. (build up to it) There's a lot of things you can do, grab a medicine ball and toss it around. sledge work is a bit dangerous but start small and take all the proper precautions and it might work out.

Your lifts are coming along, just keep at it!

Also start the farmer's walk if you don't do it already. It's too good of a compound exercise to leave out if you want good/fast progress. It'll really test your resolve when your forearms start to feel like they're ripping apart. Start with a controllable weight, move up. It'll probably test your cardio too.

acutally cross-fit is kind of cool if you make your own routine, blast some sledge work, pick up some farmers walks, do some sprints between two areas, throw in some other crazy shit. It'll get you sweating.

make sure you pour sweat on all your workouts too.

I'm going with the basics. Compound movements. Cardio 5 days a week 30 minutes stairs.

I admire what you have done and I have traveled that same road. I was 365 and went down to 235 with 4% BF. I too entertained the thought of "bulking" at about 280lb. A friend of mine, a pro bodybuilder, said you have to see what you have before you do that. So just over a year later we saw it, all of the patience paid off and was worth it.

Take the advice of the others on this thread about bulking right now, wait. Continue to reduce your BF so you can see what your base looks like. Its hard, and can get old but stay focused. I suggest getting a BMR- Base Metabolic Rate done and then build a clean eating plan based on it findings. Trying to do anything else is a crap shoot on nutrition. No magic pill or system about that part.

Seek out a QUALIFIED mentor who you check with and on a weekly basis review your food logs with, measurements, and overall progress. Preferably a professional lifter who will help you. Make sure when you find this person who will help you you respect their time and knowledge and be a good student. You make adjustments off of their feedback and continue to dial in everything. Then once you get down where you need to be there is a way to reload and "Bulk" so that you are putting on clean mass and reloading the muscle correctly. This link www.usda.gov can help with the nutritional side of what you take in. Good Luck!