I apologize I’ve been on other forums where people make claims i dont believe, that kind of bodyweight increase must be something serious. Either physical or psychological, any way your workout is fine try addind , some cardio before or after workout. Would help as well a couple high rep finishing exercises. That raise heart rate, you might need some blood work and a physical, also.
got a physical a while back and triglycerides, prolactin, and bioavailable T were hi, hi, and low, respectively. i do agree with you Yogi that i am WAY overweight and yes i am worried for my health… @dchris i do love my walks in the park where i live and use to go from anywhere from 1 hr to 2hrs when i was much leaner unfortunately (and i am not sure where this came from) i have shin splints, ie. i go for 20 minutes walk and at least 1 of my shins is flaring up… going to physio for that soon and have surgical bands in the basement for dorsiflexion and other mobility exercises…
i hate the fact that this is from one bad year of drinking and eating wings at the local pub i go to.
Whoa. Yeah that gut is quite an achievement!
-Def get off the program you are on and do targeted fat loss/metabolic programs for at least the next 6 months.
Elliptical is fine, just get some work in. Rower is also good for big guys…
Better eating habits.
3 days a week program
Complexes 3 times a week.
See you in 6 months for progress report.
Must be good wings, beer will put weight on you and reduce testosterone, try stationery bike is available, 110 pound bodyweight increasing in a year is hard on body.
Next time have testosterone tested also, i would stick with the seated cardio and gradually work up to walking again .
eating has changed and i have been logging my eating habits for the last 3 weeks (appoximately)… need more raw veggies, and laying off the beer and wings (yes, they are good and cheap)… will post a new pic in 3 months, end of Jan…
1 Like
I would simply walk instead of the second weight training session. Get yourself a nice pair of Merrell’s and/or walking shoes, a pack, and just start walking/hiking.
People underestimate how powerful a tool this is for weight loss.
My brother-in-law’s dad just finished a 40-day hiking trip (Africa maybe…) were they averaged about 12 miles a day. He lost 25 pounds and he said they actually ate really well the whole trip. A 65 or so year old guy lost 25 pounds in 40 days just walking. He didn’t do anything else. No weight training. No dieting.
1 Like
wow, i have been reading a lot of threads on this site and there is some great advice from some really nice, experienced people (good for some laughs too, i have noticed some people that love to blame their lack of gains on other things!)…
it’s almost like you experienced guys have a formula, and I have noticed a trend
pick a program and stick with it
eat accordingly
work hard
get good rest
wish i was reading this site when i was in high school!!
happy holidays everyone!
2 Likes
There is already great advice here, but here is my 2 cents. That is a lot of work for a poorly conditioned person. You need to start easy and work up. Especially at your level.
I would tell you to following Bob Hoffmann’s York Program. So start off picking 8-10 exercises, like squat, press, bench, row, curl, deadlift, calf raises, ab work, and etc… For the first month do 1 set of each exercise working up to 10 reps, once you get 10 add weight. The second month do 2 sets same rep scheme. The third third do 3 sets with the same rep scheme. By starting slow like this you will prepare you body, form good habits, slowly burn off the weight. Plus, you won’t burn your self out by tackling an advance program. After 3 months move onto a more intense program. Such as a 5x5 program.
1 Like
i am planning on trying starting strength end of january, i have lost at least 10 pounds since that photo and my strength is going up unfortunately have pulled a hamstring and hurt my back so hampered on that but still keeping a routine
my last post was mostly sarcasm based on reading some other threads, and yes i am way out of shape (usually no belly and decent strength)
will post another photo end of january and update on progress
update for me, i am down to 300 lbs… not impressed with my results as i thought i would have been down an extra 20lbs or more… still on the same program and looking at switching to starting strength within the month… diet is still okay but need to add some more cardio in… will post another photo soon
To move to a program where you deadlift or power clean every workout is like the worst thing you could do now. For your situation there’s like 50+ better programs on this site than either SS or the one you’re on.
Pretty much any Dan John, Wendler, Waterbury or Thibadeau template would be preferable for both cutting the fat down and long term strength gains
If reeeealy have to go Rippetoe route then do Texas method
okay thanks RB, didnt know there was a high volume of power cleans on SS. maybe will give Waterbury a try…
i havent bought starting strength, might in the future… basically i am looking for a good 3-4 day a week program with good volume… my hamstring seems to have recovered as i am doing RDLs with a decent weight however my low back is still nagging me…
anything specific program wise you can recommend? i have looked at Waterbury and it doesnt seem like there is that much volume.
5/3/1, Cube Method, Westside Barbell for Skinny Bastards and Juggernaut Method would all be great choices.
great thanks man, will look into these!
These are a good amount of volume, especially the SOB high rep days…
the 'Fatloss one I would do 45-60 mins intervals on bike/cardio machine instead of the skipping on off days
The Zombie Apolcalypse I posted before is a boatload of volume if thats what resonates
great, thanks so much for your input!
If you choose 5/3/1 there was pretty easy looking and good fat loss/strength template posted by Jim in the forum. It is not fresh, so the search engine in your friend.
cool, thanks man i will look into that as well… i am kind of leaning toward 10x3 for fat loss for now.