First week of my fat loss project is finished with mixed results:
No flex, pump cover on. January 6,2024.
Weight: up a couple pounds as of Sunday 1/6/24 Bodyfat %: steady
Nothing to get discouraged about at this point since I spent most of the week better understanding my current eating habits and figuring out where to make adjustments. The biggest adjustment is my old nemesis: Ronald McDonald. I have to find a healthier way to eat breakfast, which involves waking up earlier or staying up later to prep breakfast for the next day. Neither is impossible. Lunch isn’t a problem as I pack my own most days when I go into the office. Dinner, well, I’m in another play so I need to pack a dinner as well for the days I go into the office. Fortunately, my office has a shared refrigerator and microwave so I can at a minimum heat something up before heading to rehearsal.
I’m doing better on the activity front. I worked out twice last week and moved more during the week according to my Amazfit watch (think Apple Watch but less expensive). This coming week I start my dance classes again (once a week. Both tap and ballet barre – which is mostly stretching).
I also made a discovery with my weekly progress or accountability picture. I look a lot better, IMHO, with a sweatshirt or pump cover, as the cool kids say, on. I have to watch the camera angle though as it can make my shoulders wider and hips narrower. Next week if I work up the nerve I might take a side picture, too.
Anyone who has read this blog knows that I’ve had my share of health challenges, but despite that I’ve continued to exercise. Primarily with weights and an emphasis on building muscle. Well, after some thought, I’m changing tactics for the coming year. My number one goal is fat loss.
You’ll notice that I didn’t say “weight loss.” In my mind I don’t care if I weigh 150 pounds or 300 pounds as long as I have a low bodyfat percentage as compared to my muscle weight. Okay, truth be told, I don’t think I’d like to weigh 150 pounds. My skinny days are behind me and I’d still like to be able to bench 225 pounds!
2024 Goals
So today is the first of a series of weekly “accountability” posts. Here are my current stats:
Height: 5’10.5″ (179 cm) Weight: 236 (107 kg) Bodyfat %: 36% (too darn fat)
The last stat is the only one I’ll be focusing on lowering. The weight will come down along with the bodyfat, but I’m tracking out of curiosity. My goal is to get down to about 20% bodyfat which is just a little more of my all time low of 18%. I’m guessing that I’ll lose about 20 pounds (9 kg) to get there.
I’m not giving up on strength training. My cardiologist says I should continue that as we all need functional strength as we get older – and getting off the floor is tough enough as it is without getting weaker!
The plan for this week is simple. I’m not looking to make sudden changes that I can’t maintain so I’m easing into things:
Track everything I eat. You can’t change what you don’t know. My meal tracker of choice is MyFitnessPal (though I’m open to something else if you have a recommendation just comment below).
Avoid the drive-through and eating out for lunch. Homemade food, even a sandwich, almost always has fewer calories and fat than anything from McDonald’s or even Subway.
That’s all for now – more next week!
All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr
It’s been a while since I updated everyone on where my personal health stands. So, here goes…
The Good News
The good news is basically that I’m still here. I started taking Entresto for my heart “failure” over a year ago now and it seems to be doing what it’s supposed to do. While my ejection fraction is still low by most standards it is hire than it was without the medicine. So I’m in a range too close to normal to consider any kind of implant (i.e. an internal defibrillator) which is good news in my book.
The Better News
Since my surgery in 2018 and switching to Stelara my Crohn’s has remained in what the doctors are calling “deep remission.” I don’t think that anyone can ask for more than that.
The Bad News
Since my close call with Norovirus (see Wash Your Hands People for details) my kidneys have never fully bounced back. They do seem to be stable but I have now been officially diagnosed with Stage I Kidney disease. As long as it stays stable I’m good and at this point all I can do is stay hydrated to make sure that my kidneys don’t have to work too hard. Could be a lot worse.
What I’m Doing For My Health
Getting older doesn’t mean getting weaker!
I’m doing pretty much what anyone should be doing in my effort to stay healthy as possible. Exercise, eat right, and keep moving! My exercises of choice are still weight training/bodybuilding and my cardio is from walking.
I’ve slacked recently on the cardio – which is a mistake in my case as I need what’s left of my heart to be a strong as possible – but I’m catching back up. I did run in the Rose Run 5K again this year. I did not post my best time but it wasn’t my worst either. In fact, I actually got a medal for 3rd place in my age group! And yes, there were more than 3 runners in my age group. Looking ahead I think I can possibly take second or, dare I say it, first next year if I actually train for the race.
My weight training is still going pretty well. I’m focusing on getting leaner, again to keep my heart from working too hard, and as a result I am putting on more muscles. My arms look as good as they ever have in fact. I just need the rest of me to match. I want to be the jacked old man that the young guys can’t believe lifts that much.
Heck, I want to be that jacked old man that can’t believe he lifts that much himself! Barring that I want to be able to do 10 pull-ups…would you believe 5?
Summary
Barring a catastrophic health crisis (COVID, plague, whatever…) I plan to be able to be here next year reporting once again that all is well as can be.
I hope that you are reaching your fitness goals and are making sure to move every day. Keep pushing forward folks.
Onward!
All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr
It’s no secret that men are obsessed with size. In fact, men are so obsessed that we are constantly comparing ourselves to other men that we meet on the street, bar, gym, locker room, even office. “Is this guy taller than me? Stronger? Could I take him if I had too?” and other thoughts enter our minds. To most of us bigger, taller, stronger, and even longer, is almost always better. Just listen to any sports cast for proof of this. At some point you’ll learn the basic physical stats of almost every player whether it’s basketball, football or even golf.
When that man is a bodybuilder the size that matters most to him, outside of the bedroom or locker room at least, is his arms. As is evident by the popularity of my earlier post When is a Man’s Arm Considered Big which has had literally thousands of views. I’ll go out on a limb and say that he next size he’s concerned with is his chest or more specifically the width/circumference of the upper torso (shoulders/back/pecs). After all, arms are often hidden by sleeves but a wide back and a thick chest is evident even in bulky clothing.
Average Chest Size?
Not an average sized chest. You don’t need a chest shelf like Arnold in his prime to appear big. But it sure doesn’t hurt!
This may be the closest I ever got to having the “big chest” look.
Which leads us to the question – how big is the average man’s chest?
I thought this would be an easy question to answer by simply doing a little research and seeing what size shirts were the most popular. I was wrong. It turns out that there is some variation among clothing manufacturer’s as to how they determine shirt size. For example one company’s “large” may fit a 42″ (106.68 cm) – 44″ (111.76 cm) chest but another’s “large” is only 40″ (101.6cm) – 42″ (106.68 cm).
However, I did discover that almost everyone out there agrees that the most popular shirt sizes are large and medium. So I made an arbitrary decision based on the sizes that Hanes (the t-shirt and underwear people) use that a Large shirt fits up to a 44″ (111.76cm) chest. Using the approximate percentages of sales from several companies I determined that about 30% of all men (in the USA at least) wear a large shirt and, depending on whose sales you go by, between 65% and 80% of all men wear shirts that suggest a chest circumference of 44″ (111.76cm) or less.
So, the quick answer is that most men have a chest which does not exceed 44″ (111.76cm). You can consider your chest large if you exceed this measurement.
End of story, right? Not so fast bucko!
Does Size Matter?
While it’s true that your chest is big if you have more than 44″ (111.76cm) that may not matter if your waist is also close to the same size or worse is even larger than your chest. It should be obvious but, just in case, today – especially in the USA and other “western” nations – there is an obesity epidemic. So a lot of men have big chests because of bodyfat and a big chest with a big belly underneath it is just not impressive. You may be strong but you are not going to look like it (sadly, I fall into this category). People will see the gut and think “fat.” So if you want your chest to really stand out you need to keep the waist tight and bodyfat low.
So at what point does the chest start to look big? Well, again, the clothing industry gives us a clue. Most shirts and suits are designed for men who have what is known as a “drop” of less than 8″ (20.32cm). That is to say that their waist is between 0 and 8 inches smaller than their chest. A drop of anything over 8″ (20.32cm) is considered an athletic cut. So that’s our basic answer.
However, in my opinion and observation at least, this 8″ drop is just a starting point. To get that classic V shape (or X shape as it’s described now – don’t skip leg day) I think you need at least a 10″ (20.54cm) drop or larger. Sadly, this is easier said than done but certainly a goal to strive for.
The Final Verdict
Unfortunately, unlike arms or even legs, which can essentially hold their own in terms of size and visual impact, you really can’t consider the chest without looking at the entire torso. A big chest with weak shoulders just looks…odd. Big chest with big belly as I’ve already said just looks fat. Of course you can’t have a strong chest without a strong back. You really need to focus on developing all upper body parts to get that muscular well-built look that we all want.
Since I’ve been talking about clothes so much I should also mention that they play an important part in displaying your work in the gym. Most men won’t admit that they really don’t need a large shirt or XL shirt and end up hiding their chests under a layer of cloth that flaps like a tent awning in the breeze. You’ll look much better and bigger with a shirt that actually fits. So put the ego size aside and maybe try a size smaller to see how it looks. Warning – this only works with a solid chest and a flat stomach. If you don’t have both you risk showing off bulges and sags that you’d rather have hidden. Trust me on this…I won’t say how I know, but I know.
To Sum it All Up
Even if you can’t manage a 10″ (20.54cm) drop just having a flat stomach a few inches smaller than your waist will really set your physique apart from most men today. So when they size you up they’ll realize who the bigger man is (unless alcohol is involved then all bets are off).
And isn’t that what we all want in the end?
Timo Eherer (@newteemo on Instagram) demonstrates the importance of a proper fitting shirt to show off the chest (and arm!) gains. A baggy shirt will make you look smaller and hide your hard work in the gym. Note how the width of his delts contributes to a classic pec “shelf” and the overall size of his chest.
Photo Credit: Timo Eherer – used with permisson.
Bryce Gambler demonstrates the dramatic effect of a relatively wide upper body (44 inches/111.76 cm) and a small waist (32 inches/81.28 cm). A 12 inch/30.5 cm “drop.” Note that Bryce is about 6’4″ (1.93m) but doesn’t have that “lanky” look many tall men have – because he paid attention to developing his complete torso.
Photo Credit: Bryce Gambler – used with permission.
At some point in your training life you are going to decide that maybe you could do better with a personal trainer. Perhaps it’s to help you get started on your fitness journey, to take you to the next level, or even, as in my current case, someone to check in with on a regular basis to review form and monitor progress.
So the question is two-fold: 1) do you need a trainer and 2) how do you choose a trainer?
I’m a proponent of personal trainers for the most part and have had a couple now. It took me a long time to put aside my ego and realize that maybe I wasn’t the best person to judge my own form when lifting and that learning from reading books and watching the big guys at the gym really wasn’t cutting it.
But once I made the decision to work with a trainer I really haven’t gone back. My preference is to find someone you can work with in person, but in a pinch an online trainer can be helpful. I’ve tried both ways and for me the in person experience is just more useful.
The big question I think most people have is “how do I choose a personal trainer?” and this is an important one. Just because someone has a million followers on Tik Tok, Instagram, etc. and abs that could cut glass doesn’t mean that he or she knows how to train someone else. Especially if that someone else may be fighting years of poor diet and exercise.
Remember, choosing a personal trainer is not a decision to make lightly. This is someone that ideally you’ll be relying on for years to come and who will have a huge influence on the only thing of value that your really have (outside of personal relationships): your body and health!
Though I’ve been happy with the trainers I’ve worked with I have to admit that I could have been more methodical in my search. My experience in finding trainers has been haphazard at best – I found my first trainer at an amusement park of all places. Hey, you have to talk about something while waiting a couple hours in line for a roller coaster, right?
So, realizing my limitations I turned to my current trainer, Matt Elvey, who also happens to be an instructor in Exercise Science at Owens Community College and teaches future personal trainers.
Here’s the advice he shared with me about finding a trainer who you can work with.
What to Look for in a Personal Trainer
Certification- NSCA/ACSM/ACE are examples of the big name certifications in the field.
Experience training the clientele you would classify yourself as. Example-if a trainer has almost exclusive experience training bodybuilders and you are looking for fat/weight loss. This probably isn’t a good match.
Contrary to popular opinion, your trainer shouldn’t leave you like this after a workour!
What Questions to Ask Before Working with a Trainer
What is your training philosophy? Ex-my approach to training is to manage the minimums of every client, assessing left/right asymmetries and bulding a program off of that.
If you have injuries/health issues, do they have experience with these. Ex- chronic knee pain, diabetes, heart attack etc.
Price per session/availability
What Qualities Make a Good Trainer
Knowledge base, a trainer has to know muscles, different training techniques and when to implement them.
Having a “gauge”- knowing what your client can handle and when they are ready to progress etc.
Managing “downtime” in a workout. We do stretches for opposite muscles we are working in between sets of muscles we are working. Example-Pec fly machine/T-spine mobility with PVC pipe.
Probably just as important as any other factor-being personable and building rapport.
My Two Cents
In addition to the good advice Matt gives above I’d like to add a couple items you need to consider before working with a trainer:
Are you ready to commit to your goals? There’s no sense hiring an expert if you aren’t ready to make training a priority in your life.
Be honest about your goals. Do you really just want to be healthier or do you want abs? Believe it or not these goals are not as similar as you might think.
Be honest about your time and other commitments when discussing availability.
Be honest about your previous exercise experience.
On-Line vs In-Person Training
I’ve done both and personally, I get a lot more out of in person training so that’s what I would recommend. But if you choose to go with an online program, which frankly can be less expensive, be aware that you will need a very high level of discipline to make it work. You won’t have that extra motivation which comes from knowing that someone is waiting for you to show up.
Conclusion
So, there you have it. Advice from an expert and from me. Ultimately the choice is yours of course and the important thing is that regardless of whether you have a trainer or not that you start today to get moving!
Do you have any hints and ideas on choosing a trainer? I’d love to read about them in the comments!
Just me showing off my latest gains – thanks Matt!
All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr
Congratulations! It’s a new year and you have made the resolution to finally get into or back into shape. You have your new workout clothes, joined a gym, and are motivated to eat better. You’ve checked with your physician and she says that there is no reason why you should not exercise more and, in fact, encourages you to do so. In other words, you are ready to go!
Now what?
Here are a few quick tips to help you get off to a great start and be successful in your new quest.
Start slowly: the biggest mistake most people make when starting out is being too ambitious. No one walks into a gym never having lifted weights before and starts pumping out reps of 225 lbs. on the bench press. It is best to start out slow with a lower weight than you think you can handle. You need to learn to feel the movement and get used to using the equipment.
Stay Consistent: the secret to getting into shape is basic. Find a routine and stick to it. Make working out a regular part of your day and you’ll succeed in the long run. This means working out when you feel like it and even when you don’t – which is the tough part.
Don’t Get Discouraged: it takes time to see and feel results. You didn’t get out of shape overnight and you won’t get into shape overnight either. Don’t expect to notice change for several weeks. The good news is that progress is addicting. Once you notice the positive benefits of exercise you’ll find that you want more and it will get easier.
Move everyday: I’m willing to bet that you spend too much time sitting around. Learn to move more. Even if it’s just walking a few extra steps by parking farther away at the store, work, whatever. Being able to move is a gift and the more you do it, the easier it becomes. Today’s walk around the block might lead to next year’s marathon!
Fitness trackers: I’m a big believer in them. If nothing else they help you to better understand how you move through the day. 10,000 steps may just be a number but most people don’t get half of that. I say again – move more!
The Gym
There will be crowds: gyms are most crowded this time of year with all sorts of people who have made New Year’s resolutions. Sadly, most will be gone within the month. You don’t want to be one of them.
Gym Etiquette: just a few basics. Check your gym’s rules for details.
Rack the weights when you are done using them. This especially important as you get stronger – what might be light for you in a few months will still be heavy to someone else.
Wipe the benches and equipment off when you’re done – we all sweat.
Keep your stuff with you, don’t leave it on an empty bench while you workout across the gym – gyms have lockers for a reason by the way.
Mirrors are for checking your form. If you have to flex do it quickly – and in this age of “fitness influencers” and Instagram “models” everyone has to flex.
Speaking of influencers – some gyms forbid the use of recording equipment. If you are keeping a video log or whatever be sure to check.
Don’t hang around the equipment talking with your new gym buddies. Socializing is fine, just don’t hog stuff other people may need to use while you’re doing it.
Don’t be a creep – eyes on your own form guys and focus on your workout. Gym attire by it’s very nature is tight and often revealing. But that doesn’t mean the lovely lady on the treadmill wants you to stare at her for the entire workout.
Don’t be intimidated: everyone starts somewhere. Even the biggest, baddest dude in the gym was once a scrawny kid struggling to pick up a 2 pound weight to curl for the first time and the most bodacious booty started out as a flat or shapeless blob. Plus, these folks are focusing on their own workout. No one is paying much attention to you and most are applauding you for starting your fitness journey. And if they aren’t well who needs them? You are doing this for you and no one else.
Personal Trainers: do you need a personal trainer to get fit? Of course not, but many people find the extra accountability motivating. Plus, if you’ve never worked out in a gym before a trainer can really help you understand how exercises work together and the proper form to avoid injury. They also help get over some of that initial self-consciousness. I have a personal trainer who I meet with once a week and am still learning from him. If your budget allows it, I would recommend you try to work with one. If you can’t afford a trainer another option is to find a friend who already works out. See if he/she is willing to help you get started. Chances are they’ll be flattered you asked.
How Not To Diet
You just have to glance at me to realize that diet and nutrition are not my fortes. I’m pretty good at lifting heavy stuff but not at watching what goes into my mouth which is unfortunate because any bodybuilder will tell you that changing your shape is about 20% gym work and 80% nutrition. So, here are my top errors. Don’t emulate them:
Don’t clean out your refrigerator and cupboards by eating all the “bad” stuff first. Don’t think you can lose weight and still eat fast food every day (or twice a day, or three times a day for that matter). Don’t starve yourself in an effort to lose weight. You’ll only binge later.
Now for me, a lot of the usual tricks about eating don’t work and I’ve reached the point where I know why I overeat, when I overeat, and what I should not be eating. I’ve accepted that fat loss is in my hands (or mouth) and don’t feel guilt or remorse anymore when I miss goals. That’s why I’m still too fat. But, c’est la vie. Enough about my problems. I know that you can do better.
Oh, and by the way, I’m sorry to inform every nutritionist out there but if you really think that a bagel is a substitute for a doughnut you are missing the point. Granted they are both round and have holes but the similarity is only superficial!
So, Get Started Already
You have the basics – don’t be too ambitious, find a routine you can stick to, watch your diet. But the most important thing is just to get started!
Happy New Year and let me know how your fitness quest progresses through the year!
All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr
Timo before and after. Photo courtesy of Timo Eherer.
If you read part one of this blog, The Matter of Size, you already know that as much as we like to get big that lifting, bodybuilding, pumping up, whatever you want to call it, is much more than the quest of always having to turn sideways to enter a room. Through weightlifting and bodybuilding you have already gained confidence, better health, focus, and discipline (or you are about to).
But as someone who has always chased those fabled 19″ (50 cm) arms – I get it. Strength and flexibility are fine but sometimes you just want to be able to flex and watch your sleeves start to rip under the strain of your massive arms to the amazement of onlookers. Intimidate or attract others with your Thor like physique.
Okay, fine. So how do you achieve this? Well, I’ve covered it to some degree in earlier blog posts including The Secret to Building Big Arms. But why should you listen to some fat old guy who doesn’t look like he could find a gym let alone bench press more than his bodyweight?
First of all, I can bench more than my bodyweight which, yes, is considerably more weight than it should be. But I get your point – you want to hear from some juiced up 300 pound genetic anomaly or the latest Tik Tok influencer. Someone who looks how you want to look.
So let’s compromise. Let’s hear from someone who is about your age and has achieved a great deal of size and strength.
Meet Timo Eherer who is a young German bodybuilder who I somehow befriended on Instagram (find him @new.teemo). He’s been at the iron game for a little over 5 years and is a natural athlete. From his before and after pictures (above left) I think he’s clearly learned a thing or two about how to gain mass over the years. Agreed? Good, keep reading for a few tips on how to grow.
Eat Big, Get Big?
Curls for the girls – and bigger biceps! Photo courtesy of Timo Eherer
There’s a saying in bodybuilding circles that to get big you have to eat big. This has led to many a young bodybuilder stuffing himself with all sorts of food and not necessarily healthy food. So the result is a lot of fat strong guys out there (I say looking in the mirror and pointing at myself). While it’s true that in order to gain mass you need to increase your caloric intake, it’s not true that you can eat anything you want because it’s “bulking season.” Though calories per se don’t make you fat, eating extra fat seems to do the job pretty well. This is because fat is calorically dense. It doesn’t take much to deliver extra calories but the volume will leave you less than satisfied with your meal causing you to eat more than you plan. And where do all the calories your body doesn’t use go? That’s right – fat.
As Timo says:
“Do not dirty bulk! It’s just a waste of time. You won’t build more muscle with a caloric surplus of 1000kcal compared to 200-300. in the end, you just get fat.”
Trust me on this one – he’s absolutely right. I have spent a lifetime essentially dirty bulking (see Confessions of a Junk Food Junkie for details) and the results are not pretty.
So what to do? It’s pretty simple actually. Here are Timo’s 5 top lessons – so far – from his bodybuilding journey:
Do not dirty bulk It’s just a waste of time. You won’t build more muscle with a caloric surplus of 1000kcal compared to 200-300. in the end, you just get fat.
Always train harder is bull**** You also need breaks! Sure, Training hard is very very important. Going close to muscle failure to damage your muscle for growth is necessary. BUT you still need breaks. Deloads. Essential when you want to grow in the long run.
Protein is overrated More protein means less carbs and carbs are the main energy source. You DONT need more than 2-2,5G of protein per kg bodyweight. Everything else is junk. Better get those carbs.
Alcohol won’t kill your gains Sure, alcohol is bad in general. But you should not fear it. One drink here and there won’t do anything to your gains or performance. Just don’t consume it on a regular basis. That’s bad and a waste of money.
The weight you lift doesn’t matter It is what it is. I had to mention this at the end now. Mind muscle connection and technique is EVERYTHING. If you have to drop your weights for a better feeling and technique then always do it! Progression is important. Doesn’t matter what’s the base weight. 100kg doesn’t mean it’s better than 80kg. It matters how effective your training is!
But I Want Big Arms!
Camera angles can help you get big arms, too. I’m no Timo but I’m still trying. Here’s me in 2022 showing off the gains.
Don’t we all? But okay, arm development is something that Timo has clearly figured out. As he says:
“I told you guys, 3x arms per week is the key. Arms can’t be big enough, right? Destroying arms one time per week might be fun but it isn’t effective at all. Also, don’t use too much weight, go lighter and maintain control. Train them 3-4x/week, use lower weights and get a good pump due to a good feeling and you’re fine. Watch them grow and thank me later.”
No Magic Potion
So there you have it. Some advice from a peer. In the end I think it’s most important that you learn to listen to and learn from your own body. Record workouts, take measurements, figure out what you respond to and more importantly what you don’t respond to. I’m all for learning as much as you can about proper technique and even at my ripe old age I check out various YouTube videos, blogs, etc. on how to lift. But, you also have to learn to separate the hype from the facts. The more you know about basic anatomy and muscle structure the better you’ll be able to avoid injury.
There is no magic serum, vitamin, pre-workout, or protein mix out there. In fact, my suggestion is to get your nutrition figured out before you resort to trying any of that stuff – and yes, I have some protein supplement in my kitchen right now. But I don’t depend on it for my basic needs.
I think that you will gain a lot from your bodybuilding journey. Do it right and the weight room will be your home from a long time to come.
Good luck – and don’t be afraid to let me know what you’ve already discovered works and doesn’t work for you. It may help someone else along the way someday!
Onward!
All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr
Google analytics is an amazing thing. Using it tells a blogger all sorts of things about his or her audience. For example: if you are reading this right now you are more than likely male, between the ages of 15 and 34, enjoy sports and fitness activities, and you found my blog by searching for something like “average bicep size” or “how big is the average man’s bicep” or maybe even “is 13 inch arms a good size for a 15 year old” and even just the basic question of every man who has picked up a weight and made some gains – “do I have big arms?”
If this description fits you, keep reading. Everyone else please go enjoy some of my other posts – hopefully you find something you like. If you do, please be sure to leave a comment and “like.” I appreciate it – thanks.
For Guys Just Starting Out
Now that the casual reader has moved on to other things let’s have a little man-to-man chat. I know that you are worried about the size of your arms. I also know that you are not alone in your goal of having bigger more muscular arms. Based on the literally thousands of you who have read my blog “When is an Arm Considered Big?” this is a common goal of anyone who has picked up a weight.
Believe me, I get it. I was skinny once myself many, many, years ago with arms that were six inches thinner than they are now. Heck, I remember being excited that my flexed bicep passed the 13 inch mark (which is the average size of a man’s arm by the way). Even now that they tape closer to 17 inches, I still want them bigger – the quest for size can become an obsession. There’s a satisfaction to watching that peak stretch the tape a little more each workout, the feel of the pump swelling the veins in your arm, finding that you know longer can wear long sleeve shirts, and so on and so forth. It can even become a bit of a game sizing up the “competition” on the street (bigger than him, smaller than him, way bigger than that guy, holy crap! I gotta hit the gym to catch up to him, etc.).
But here’s the thing – it’s not all about size. There is nothing inherently better about a 16 inch arm over a 13 inch arm. In fact, in some cases, the 13 inch arm might actually look better and be stronger. Raw size isn’t the true measure of an arm. Shape and leanness should be considered. And speaking of shape…
You Can’t Change the Shape of Your Muscles
You might get that split but not this shape.
I don’t care how many concentration curls you do if you have football shaped biceps you will never have peaks so tall that they have snow caps on them in the winter. You can always improve what you have but some things just won’t change. Accept this and you will be happier in the long run. Besides, flatter biceps actually have more volume than short high peaked ones and are likely stronger.
Do The Big Lifts and Focus on More than the Beach Muscles
Okay, he does have decent calves.
Early on in your lifting career you’ll get the most bang from your buck by doing the big three – squats, deadlifts, and bench. In fact, I credit heavy benching for my tricep development (just about the only muscle group I regularly get compliments on). Activate the big muscles in your legs (quads, glutes, etc.) and you’ll reap benefits all over your body.
Once you gone up a shirt size you can start the concentration work. But make sure that your legs can support your torso first and avoid looking like a badly proportioned action figure doll (I’m looking at you He Man).
Keep Records
I suggest keeping some records. In this age of cell phones progress pics are literally a snap – in my day you had to buy film, take it to a little booth in the mall parking lot, wait two weeks, and get it back only to find out that the lens cap was on the camera the whole time (end of grumpy old man rant). Keep track of your weight and measurements. Trust me, one day when you are struggling to get in that 10th rep on your third set of curls at 60 pounds it will help you to look back and realize when you used to bench the same weight and thought it was heavy!
I have records going back decades! This one shows my obsession with gaining size and perfecting my proportions.
Don’t Make My Mistakes
The one thing I wish I understood from day one of lifting is that building muscle takes time. There is no magic workout, pill, or pre-workout that will get you bigger faster. Your body will respond but maybe not as quickly as the stud over in the squat rack curling 100 pounds for reps. But, maybe faster than the guy in your gym class who eats everything in sight but can’t seem to gain weight. Each of us respond to exercise a little differently, but we all do eventually respond. So called “dirty bulks,” weight gainers, and fad diets will lead to excess fat. And though that fat may be easy to burn off now the day will come – and it will come without warning – that it won’t come off so easily. What good is having a pair of 18 inch arms when they are flat and flabby? None at all. Trust me on this one.
Eat clean, stay lean. You’ll thank me later – and so will your heart.
Don’t Give Up
There will be times that you decide that your quest to get bigger and stronger just isn’t worth the time in the gym, the constant monitoring of your diet, the sacrifice of going out with friends while they are all going to the bar. Like I said earlier – it will take time. Not days and weeks, but months and years.
It’s Better to Train Alone Than With the Wrong Training Partner
Don’t fall into the trap of thinking that you need a training partner to properly workout. True, the right training partner is worth his weight in gold. He will have similar goals as you and be supportive of your goals, too. He will also commit to working out with you on a very regular basis. But, choosing the wrong partner who maybe has different goals, doesn’t show up when expected, keeps putting you down for your goals (“Why would anyone want big arms? Legs are all that matter!” as an example) will just slow you down and hold you back. In this case go your own way and keep looking for someone who is better for you. But I myself worked out alone for years. Did I like it? Not really but I kept trying to get the job done anyway.
Oh, and if you workout alone please don’t be afraid to ask for a spot. Most guys will say yes – at least until their set is done.
The Next Step
Okay, so now you know what I say. But, if you are still reading you may be thinking “hey, I’ve seen pictures of you old man. Why should I believe anything you say? You’re not built like [insert name of the latest TikTok or Instagram “influencer” here] and you don’t even have your own clothing line.
Okay, fair enough. So next week I’ll bring you part two of this discussion and give you tips from someone who might be more relatable to you. Stay tuned…
All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr
Okay, true confession time. Despite all my talk of working out, my “bodybuilding journey,” my cardio, so on and so forth, the thing that has always tripped me up in my fitness journey is my diet. Despite my best intentions and knowing all the rules I have never had good control of my weight. My leanest years have not been because of strict attention to what I put in my mouth they have been due to illness and other factors. Why is this? Simple really – I cheat. I justify. I find every reason I can to bend, ignore, and trash the rules.
Sound familiar? If so, welcome to the club. It’s a big one and not just because of the collective size of the members.
The Problem
I make a show of recording my meals, checking calories, and all that diet theater. But in reality, I eat things that I don’t record. Not just occasionally, but every day. Worse, I actually find ways to justify every single bite. Everything from telling myself that one treat won’t hurt to convincing myself that if the food has enough protein it’s actually good for me even if I go over my daily calorie limit.
I’ve tried every trick in the book as well: Food substitution (eat this, not that), low density and high volume foods (grapes, celery and the like), don’t eat gluten, don’t eat starches, don’t eat- well, you get the idea.
All these strategies have failed. Because the simple truth is that if you want to lose weight you need to expend more calories than you consume. That’s it. The only thing that actually works.
Simple, right?
Food A Love Affair
Like most of us my diet efforts have been sabotaged from day one. Not just from the usual suspects like the fast food and convenience food industries (worth several blog entries in and of themselves) and a very sweet tooth combined with a love of sugary carbs (I know, sugar is a carb) but also certain emotional and habitual triggers.
For example: I always have to have – and I mean have to have – a corn dog when I visit and amusement park or fair. It’s an urge that is as strong as any other I have. If I’m at a movie theater I need a bag of popcorn and a giant Diet Coke. At home watching television? Then it’s snacking from my “snack table.” These are for some reasons part of my eating habits or emotional triggers.
It doesn’t stop with those triggers either. After lunch I feel the need to have something sweet. But, I don’t eat chocolate like everyone else – so I choose a Pop Tart and these come in packs of two with twice the calories of most chocolate bars. Worst of all regardless of how well I’ve prepped for a meal at home – if I’m running late and am hungry I’ll swing through the drive-thru to get something to “tide me over” until I get home to pop my prepped meal in the microwave. Sometimes, I go so far as to eat both meals!
Sound familiar to anyone else?
Is There An Answer?
Obviously, some people over come whatever emotional feelings they have regarding food and are able to carve out their abs, sculpt their chest, and build the body beautiful. Are they superhuman? Have they discovered the secret diet, supplement, or pill? Do they really just love grilled chicken and plain rice?
Of course not.
What they have done is make a decision that their fitness goals are more important than any transitory pleasure that they get from eating a particular food. They realized that they control what they eat and are not slaves to their taste buds.
Was it easy for them? Maybe. Is it easy for me? Obviously not. If you are still reading this it’s probably not easy for you either. But here’s the ugly truth as I see it: if you want to lose weight it’s the only thing you can do that will work.
Expend more calories than you take in. That’s the only rule that you need to follow (why does this sound familiar?).
Don’t Beat Yourself Up – Learn From My Experience
However, I need to stress something else. Though I have failed in my weight loss efforts I have stopped making myself miserable over it. I used to stare at vending machines for far too long deciding whether I’m going off my diet or not. Finally take that “forbidden” treat, scarf it down and then feel guilty for the rest of the day. In short, I was making myself miserable over not being able to lose weight even though it is something that is actually in my control. I’m an adult. If I decide to eat something it is my decision and I know what the consequences are so I’ve learned to live with that fact.
Take ownership of the fact that you are the only one who can make the change. Be an adult and admit that you have are not reaching your goals because YOU are your biggest obstacle. Stop blaming your metabolism, getting older, and the fact that Big Macs are just so good (especially followed by a cheeseburger for “dessert”).
Lean or fat – my choice. It’s your choice too. Make the right one.
The Good News
Once you’ve taken ownership of the issue – you can now take ownership of the solution. If you are your biggest obstacle you can also be your biggest champion. You have the power, you can do it! Was it easy for them? Maybe. Is it easy for me? Obviously not. If you are still reading this it’s probably not easy for you either. It won’t be easy. You will feel hungry. You will get “hangry.” But own the solution, be the solution and eventually you will lose weight.
Or so I think. I’m willing to give it another try if you are!
From the Pumping Iron song – Written by Michael Small and performed by Joey Ward
In some ways this is an easy entry for me to write, in other ways it’s difficult. I started out thinking that I would write a blog about my journey to a 350 pound (160 kg) bench press and how you could achieve one, too (short answer: go to http://www.timinvermont.com/fitness/benchpgm.htm and follow the program there. It may take a few rounds, but you’ll gain a lot of strength and a lot of size each time). But, I got to looking at old records and started to reflect on my progress over the years. This reminiscing led me to a basic question about myself: am I now or was I ever an actual bodybuilder?
Let’s review the evidence…
First Impressions
If you looked at me today or at any point in my life your answer to the question “is Dave a bodybuilder” would be a pretty emphatic “no.” Sure, I have some size and statistically speaking there are very few men my age who can lift as much as I can in the weight room (see my blog How Much Can the Average Man Bench Press for details and to find out how you compare). But I’m clearly much too fat to be a bodybuilder in the popular sense, my waist and hips are too wide, etc., etc. At best you might think I’ve done some power lifting in my past. But I’m no Arnold. Heck, I’m not even a Richard Simmons. But in the broader sense of the term? Maybe…
The Early Years
Skinny me!
Not so skinny me.
If you look into my past it’s clear that exercise and weightlifting in particular have been part of my life for a long time. I actually started lifting in high school using my dad’s 110 pound plastic barbell set purchased at Montgomery Wards (we called it “monkey” Wards back in the day – what a laugh that was…eh, I guess you had to be alive then). Believe it or not at that time my school did not have a proper weight room. There was a Universal Gym that lived in a store room just off the gym by the custodial office but frankly, even though I was on the on the track team, I was too intimidated the “jocks” to actually use it myself.
Despite my self image of being fat (probably a blog post in and of itself) I was a skinny teen and not even remotely considered a jock – though I did finally letter in track my junior year. The earliest records I have indicated that I had average sized 13 inch (33 cm) arms in my twenties and benched about 90 pounds (40 kg) for reps during a typical workout. My 39 inch (99 cm) was barely larger than my 37 inch (94 cm) waist.
Not surprisingly, my goal back in my teens and twenties was simple: get bigger.
And not just a little bigger, I wanted to be huge with 22 inch (56 cm) arms and to be barely able to fit into a XXXL shirt. I wanted to look like the guys on the magazine covers – Arnold, Big Lou Ferrigno, Dave Draper, and a host of others. This quest for size, by the way, had nothing to do with attracting girls. I think it was for what may be a more common reason – I didn’t want to be small or perceived as weak. I also wanted to be satisfied with what I saw in the mirror. Narcissism isn’t just for politicians.
Reality vs Expectations
The picture is small and grainy – early digital photography – but I like the look of that tricep!
So in my younger years I had bought fairly heavily into the myth that anyone could achieve a Mr. Olympia physique. The myth that the secret to size and strength was to take the right supplement, do the specific workout that Mr. Current Trophy Winner did, curl the weight with you pinky pointing up, and so on and so forth. Do these things and the muscle would come. In my naivety I didn’t realize that to achieve a champion bodybuilder’s physique took a lot more dedication than I had, to the point of making it your life, extraordinary genetics, and chemical assistance well beyond a second scoop of creatine before your workout.
So, predictably, I wasn’t very successful in those early years. At least in terms of my progress matching my expectations. However, even without having someone to guide me in the gym and to follow me around slapping pizza out of my hands, I did start to make progress. My trial and error method of training, my research skills, and overall desire to make a change did serve me better than I thought. I had the tools to at least get closer to my goal – but I kept getting in my own way so to speak. There was also, of course, my health issues. Primarily Crohn’s Disease.
Adversity, Attitude, and the Middle Years
Big, but needed more definition.
As I mentioned earlier I had issues maintaining a consistent workout. Some were due to allowing conflicts to get in the way of my training (I’m looking at you theatre), but others were of a more serious health nature. The first being Crohn’s which is often a debilitating inflammatory bowel disease. People who are afflicted with Crohn’s can suffer from severe pain, nutritional deficiencies, and more than 75% of us end up with surgery (I’m one of the 75% in fact).
Because of Crohn’s I lost all the meager gains I had made in my early twenties during a serious and long term episode. I went from 180 pounds (82 kg) down to about 130 pounds (59 kg). I didn’t mind the sub-thirty inch (76 cm) waist. But it came with 10 inch (25 cm) arms – flexed – and no abs. To be fair, I never had abs. Even as a skinny teen I didn’t have them. They just hadn’t been invented yet.
During those two years or so before my Crohn’s came under some level of control I had trouble just getting through the day and maintaining a job let alone work out. I was having trouble eating enough food to stay alive let alone gain mass.
But, the day finally came that my appetite returned and so did my efforts in the gym. I have to admit that I actually hit my bodybuilding stride in my thirties and forties. In fact it was in my forties that I started getting compliments and comments about the size of my arms. Fun fact, today my forearm is actually bigger than my upper arm was when I first started lifting (it pays to keep records folks).
It was also in my mid forties that my strength reached it’s peak – unfortunately, so did my weight but that’s another story. It took a few decades but my 60 pound (27 kg) bench press soared to 350 pounds (not quite 160 kg) one time max rep. I stress “one time.” Only once, I never tried again, but I still claim it.
Today – A New Attitude?
Before and after my ileostomy reversal.
In the past 3 or 4 years began what I called my period of rapid decline. Not because I was having less successful workouts. But because suddenly multiple health crises started popping up.
First came the Deep Vein Thrombosis (blood clot in my leg). This was followed by the news a few months later that at some point earlier in the year I had suffered a heart attack which permanently decreased the function of my heart. Then Crohn’s decided to have another swat at my which led to a perforated bowel and an ileostomy bag for a long 6 months or so. During which time I contracted Norovirus which put me into kidney failure (see Wash Your Hands People for details).
But even after all the above, I still returned to lifting. The desire to want to be bigger and stronger has not abated over the years, but I have added a new dimension to my training.
A long time ago a personal trainer, who was a competitive bodybuilder, told me that you should never mistake bodybuilding for fitness. Bodybuilding, in the competitive world at least, is all about looks. In fact, many of the practices that professional and amateur competitors do to prepare for a contest can be harmful if not dangerous to the body. Water depletion, calorie restriction, and this is before any discussion of drugs is considered.
In my younger days, if I had the dedication and drive to be competitive, I might have followed that same unhealthy path in the quest to get big, look better and to win trophies. But today, now that the realization of how precious and rare good health actually is has become evident to me, I have changed my training. Sure, I still lift and want to have muscle to flex, but I now also work on cardio and fat loss. It may be too little, too late, but here we are.
Advice to Youth or Lessons Learned
The take-aways of my journey are simple. If you want to be a competitive bodybuilder that’s your choice and there’s nothing wrong with it. But understand that it is a lifestyle and one that will take you away from other things in life. Leisure time, outside activities, and possibly relationships. I may be over stating this as there are happy pro-bodybuilders. But they sacrificed along the way.
Here’s a few more tidbits of things I’ve learned over time:
To thine own self be true. When I first started training bodybuilding was an oddity. In fact, coaches were still actively discouraging weight training because they worried that their athletes would become “muscle-bound.” So to large degree the idea of lifting to get bigger and stronger was frowned upon. Today there is no such stigma and it’s almost expected that everyone will lift weights at some point. Just be sure that you understand your motivations for doing so. Is it to get stronger? Look better? Get bigger? Staying focused on your goal will guide your training.
Remember – you are doing this for you. No one else. Your goals are your goals and you don’t have to justify the why’s of them to anyone but your self. Keep that in mind when you are asked why you work out so much, watch your diet so closely, etc.
Don’t be afraid to ask for help. Likewise, don’t think that you know it all. There’s a world of information on bodybuilding out there. Arnold’s Encyclopedia of Modern Bodybuilding is still essential reading, too. I actually shared a hose one summer with a grad student who was clearly an experienced lifter and we never once talked about training. A missed opportunity for sure and I’m betting one of many.
Nutrition is key. Trust me on this, you can’t supplement your way past a bad diet. Speaking of supplements, you probably need fewer than you think (I know I’ll get some flack on this point). Some extra protein when you can’t get all your meals in, maybe some creatine but that’s about it. Especially when you are just starting out. In any case, get your diet straight first. Then you can experiment with supplements – but I bet you’ll find that you can get very far without them.
Your heart is your most important muscle. I know that it’s hard to think about heart health and keeping your body fat low when you are in your teens and twenties and your metabolism is firing at full speed. No one asks about your blood oxygen levels at the beach after all. But believe me, one day without warning your metabolism will suddenly slow down and instead of being that skinny guy with a natural six-pack you’ll be that fat guy with a full keg! You’ll have trouble walking up stairs, and a couple of squats will really make you sweat. You can avoid almost all of this with a little walking and running each day. Cardio – it’s not just for heart patients. It helps keep you from becoming one, too.
Be kind. Some day down the road when a gym newbie asks you for a spot or advice, give it. Remember where you started. Also, humor that old guy in the gym who tells you that he used to lift 350 pounds. If you keep working out and stay healthy someday that old guy will be you.
Posing in the “playroom”
There is no point of regretting the past, but I do wish that I was more focused on my training early on. However, I am happy with where my current training is taking me. Even with my prime training years behind me (I have to admit it) I still make gains. Granted, my challenges are different now. I don’t try to lift all the weights. I now have goals that involve running longer distances – or any distance – and I find I’ve become more of a cheerleader for others as they begin their own bodybuilding or fitness journeys. Which isn’t a bad thing at all. Done right, bodybuilding and weight lifting can be a life long activity.
So, Are You a Bodybuilder or Nah, Brah*?
Oh, that’s right I forgot we started with that question. I have to admit that even today, when I’ve had to begrudgingly modify my training style to focus more on cardio and cut back on the heavy weights, that I still have that old mindset of bigger and stronger is better. My training partner can confirm that I spend a little too much time flexing in the mirror and trying to find just the right light to make by biceps “pop” when I flex. I enjoy the feel of the weight as I push and pull it. I look forward to the “pump” as the workout progresses and the endorphins kick in and that feeling when even though you’re tired it feels like you could lift a Mack Truck off your chest and conquer the world. I like seeing new veins emerge and when muscle definition starts to show through the layer of fat (diet ladies and gentlemen). I enjoy trying out new exercises and figuring out what works for me and what doesn’t.
So yeah, I may not be good at it and you’ll never see me on stage in a pair of posing briefs with way too much self-tanner covering every inch of my body, but I think it’s time to admit that I am a bodybuilder. Proud of it, too.
Are you one? Leave your thoughts in the comments and let’s discuss!
All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr
*P.S. – I promise never to use “brah” in a header again.
Journeys With Dave 