|
06-29-2006, 07:40 PM
|
||||
|
||||
Looking for some helpful advise
Well I have read a lot and I'm still reading but having a real hard time finding a program for where I'm starting. I am 5'9" and weight 292. Not only do I want to lose fat but I want to gain strength too. What I been doing with my crazy big brother for about 2 weeks, tomorrow completing the 2nd week is
Monday: Chest/Back Tuesday: Arms/Shoulders Wednesday: Chest/Back Thursday: Arms/Shoulders Friday: Chest/Back Each workout followed by 20 minutes of Cardio on the bike. I lost 8 pounds doing this was weighting at 300. I keep telling my brother is not that good not letting the muscle rest but he's not hearing it saying is working for him. I really want to do the Max-OT program but I just don’t know if is for me. I do realize this workout schedule is bad but I’m going with it for now because I just felt anything is better than nothing until I find a good workout program for me. Is not my first time going to the gym I had gone for about 5 months only doing weights mostly following Jim's guide not to much on the diet(I know bad) but I stop eating junk food. For grandma falling and breaking a bone I had to stop for money issues but I also got very lazy. That was back in March (starting). I did get a lot stronger and weight about 250 but was still very overweight. Also a lot of the stuff I read for bodybuilding is for regular guys not fat so is really confusing. Now I really don't want to get ripped I just want to be healthy and strong. So basically I want to know what I should do more cardio less weight or balance it out, I am just so confused. Keep in mind I do weight 292. Sorry for the long post but just want to give the best possible information on my situation. Oh I almost forgot hey to everyone on the forums my first post and hopefully not my last. Looks like a great forum. 
|
|
06-29-2006, 07:48 PM
|
||||
|
||||
|
Ya, that routine should get switched up, try:
Day 1 - Abs/HIIT Day 2 - Chest/Triceps Day 3 - Quads/Hams/Calves Day 4 - Abs Day 5 - Deltiods/Traps/Forearms Day 6 - Abs/HIIT Day 7 - Biceps/Back The routine you were doing is over working your muscles not to good for them, and if you keep it up youl overtrain, as your freind prob will. HIIT is a good way to loss fat, basically alternate your speeds during cardio. From as fast as you can for 15-30 seconds to a moderate speed, then repeat.
__________________
19 yrs 5'6 145lbs Lifts... BB Press 220 x 1 DB Press 86 x 4 BB Military 130 x 1 DB Military 55 x 6 Squat 275 x 4 DL 260 x 1
|
|
06-29-2006, 07:50 PM
|
||||
|
||||
|
Lifting weights is a great way to loss fat, keep it up man!
__________________
19 yrs 5'6 145lbs Lifts... BB Press 220 x 1 DB Press 86 x 4 BB Military 130 x 1 DB Military 55 x 6 Squat 275 x 4 DL 260 x 1
|
|
06-29-2006, 08:16 PM
|
||||
|
||||
|
Quote:
Try this or this.
|
|
06-29-2006, 09:49 PM
|
||||
|
||||
|
Thanks For the quick reply's
Yeah I know that routine is not good at all I already plan to switch it but I just went with it because I thought is better than nothing for now until I can find a good workout program. Also my training partner, my big brother, was doing it. Yeah I wasn't training my legs because my big brother injured his calf but I do plan to train my legs. Before that though I was doing Jim's routine as stated in my original post.
Cammo the first link you gave me sounds alright but I doubt the three day split and the second link Day 1 Upper Body Training Chest/Shoulders/Triceps/Back/Biceps Isn't it a little to much. I like the routine you gave me Casey but I would like to hear from others before committing to that routine and HIIT sounds promising. Thanks for the quick reply guys. Last edited by BiGViC; 06-29-2006 at 10:02 PM.
|
|
06-29-2006, 09:54 PM
|
||||
|
||||
|
Quote:
|
|
06-29-2006, 10:11 PM
|
||||
|
||||
|
Well yeah you are correct the five day split I'm running now is horrible, sorry for not making it clear that I wanted to change it, but wouldn't a good five day split be better than a three day split? Also any advice for my dieting should I eat as much as someone who’s doing weights or no cause I’m so overweight?
|
|
06-29-2006, 10:24 PM
|
||||
|
||||
|
Working out 5 days a week will lead to overtraining & your gains will cease, you'll get fatigued & your workouts will suffer. There are heaps of posts on overtraining around here.
You should eat 6 times a day to speed your metabolism up: Here is an example of what I eat in a day (it's taken from my diet journal on another board). 1. Half cup oats w 1 cup water, 2 bits toast w peanut butter, 1 protein shake (24g) mixed with a banana & water. 1 sachet Animal Pak (won't bother buying these again) & 1 flaxseed oil cap. 2. PWO shake w 48g protein, 8g glutamine, 5g creatine mono. 3. Half a huge Omlette ~ 3 whites + 2 full eggs. chicken breast, cauliflour, brocolli, onion, a little mozzerella & salsa (all on the omellete). Multi-vit powder & fish oil cap. 4. Other half of the omelette 5. Baked Salmon fillet with pepper, italian herbs & cottage cheese, cauliflour & brocolli . 6. Protein shake (24g) mixed in low fat milk. As you can see, it's all reasonably healthy stuff but I'm 30 so can't get away with what I was eating when I was younger.
|
|
06-29-2006, 11:21 PM
|
||||
|
||||
|
Sorry I'm so stubborn but I was on a five day split before and never felt any symptom of overtraining. Here’s the split I was on before I stop going to the gym.
Monday: Legs Tuesday: Chest Wednesday: Back Thursday: Shoulders Friday: Biceps and Triceps I know I probably sound like I’m ignoring your helpful advice but please don’t take it as such, its just I never experience overtraining on that 5 day split taking the weekends off. The trouble was I did get a lot stronger but was still overweight, did no cardio, and was not on a strict diet. I would love a second opinion on the 5 day split, please don’t take it as me pushing your helpful advice aside. Is just that I hear one thing from someone and another from somebody else I don’t know if you get me. I am 16 I forgot to mention earlier maybe for a younger person is ok don’t know like I said before I would really love a second opinion. Yeah I’m eating every two to three hours small meals is hard but I’m trying. I also heard doing too much cardio is bad for muscle building but should I do as much as I can since I’m really overweight?
|
|
06-29-2006, 11:30 PM
|
||||
|
||||
|
The best thing you can do for fat loss is eat right!
Cardio is the second best and the best form of cardio that will burn fat & not chew into too much muscle is HIIT. If you read this post, it explains HIIT well. The other members that respond to this thread (when they get their butts outta bed) will all agree with me that your training too much, but hey....if you're happy doing it...... 
|
|
06-29-2006, 11:50 PM
|
||||
|
||||
|
Thanks
Thanks for the help and being patient with me and recommending the HIIT cardio because it looks real promising and effective. Well that's it for tonight and again thanks for all your help.
|
|
06-29-2006, 11:55 PM
|
||||
|
||||
|
Your best to start it easy so that you dont stall your routine by overtraining, you need to get yourself conditioned enough first. I wanted to start a 5 day routine, but decided I'd wait another 3-6 months no reason to risk overtraining, and lossing the good gains youl already make.
__________________
19 yrs 5'6 145lbs Lifts... BB Press 220 x 1 DB Press 86 x 4 BB Military 130 x 1 DB Military 55 x 6 Squat 275 x 4 DL 260 x 1
|
|
06-30-2006, 06:12 PM
|
||||
|
||||
|
I see so it wouldn't be a good idea to try the Max-OT program? I was reading it and it sounded real good and a lot of what I read made sense to me but if you recommend against it I won't do it I guess I could think about doing the three day split. It just that in my mind I'm not comfortable going to the gym only three days a week and again sorry for my stuborness.
|
|
06-30-2006, 06:29 PM
|
||||
|
||||
|
To be honest, most of us would go to the gym more if we knew we would benefit from it.
I do 3 days lifting & 3 days cardio (alternating days) & when I'm on my free day I'd love to go into the gym & pound away at more weights but I know that my body needs it's rest so I do the sensible thing & just relax! You may find that you will be able to add more weight to your lifts if you do a 3 day a week routine ~ you'll really need the break, your muscles will hopefully be screaming at you for it. Max-OT might be a little extreme at this stage for you. You need a basic routine that hits all the muscle groups (including your legs ) once a week (at least). TKD Guy's beginners routine is great for that ~ It'll get all your muscles used to being trained. Think about Max-OT a little later on down the track.
|
|
06-30-2006, 06:59 PM
|
||||
|
||||
|
ok I will try
I will give it a try then lol sorry for being so stubborn before, is just coming back to the gym is real hard and to see how weak you become is like damn I want to work out more, so I want to go back to what I was doing before to get me strong but at the same time I want to lose fat. Just in case you forgot I was doing This.
I did see impressive strength gains and I was working out legs (lol) but didn’t really lose that much fat. That’s why I was hoping for another five day split because I guess that’s the only thing I’m use too and have done before just in case you forgot I started on March of 2005 and went for like 4 and a half months doing that, not to much on a strict diet and no cardio. Oh yeah thanks to both of you for trying to help me. I thought more people would of post
|
|
06-30-2006, 07:04 PM
|
||||
|
||||
|
Quote:
|
|
06-30-2006, 09:53 PM
|
||||
|
||||
|
you can also do ab work on your days off.
The good gains you are getting right now is just from newbie gains, everyone gets them to start with, and you may get even better gains if you let your body rest. I know when I first came back to the gym after my injury i had for 7 months, I couldnt even bench 20lb dumbbell, 6 months later I am now at 60lbs+, it takes some time, but it ends up flying by.
__________________
19 yrs 5'6 145lbs Lifts... BB Press 220 x 1 DB Press 86 x 4 BB Military 130 x 1 DB Military 55 x 6 Squat 275 x 4 DL 260 x 1
|
|
07-06-2006, 05:30 AM
|
||||
|
||||
|
Omg
Holy crap thanks for recommending the HIIT cardio man does it work I'm exhausted just came from the gym first time trying it wow. Man does it work thanks again. So I am doing the three day split with Tuesdays and Thursdays doing HIIT cardio. Should I do regular cardio after working out with weights, for only 20 minutes? And again thanks (lol) loved it so exhausted right now still breathing heavily.
|
|
07-06-2006, 02:10 PM
|
||||
|
||||
|
Quote:
|
|
07-06-2006, 02:32 PM
|
||||
|
||||
|
Quote:
|
