Hello, im currently needing assistance on workout routines. Im trying to build muscle while losing fat. Im currently around 30% body fat, im trying to go below 22. At least for now. I domt quite have a set routine other than trying to walk 2 miles a day. I go to the gym, but no set routine yet. Figured id come here to try to see if anyone could help me find routines to try.
I am dieting as follows
2000 calories
190g protein
What are you currently doing in the gym?
Have you used any programs in the past?
How many days a week you have to train?
Do you have a preferred style of lifting? High volume etc…?
When did you start dieting and how much are you losing per week? I don’t like 2000cals for where you are currently at body comp wise.
Do you know your maintenance cals?
I recommend using an existing program written by a professional and sticking with it for at least eight weeks, the longer the better. You will have to do some of your own research, but a few suggestions are Dan John’s Easy Strength (40 days), Mark Rippetoe’s Starting Strength (don’t kill me peeps), or Jim Wendler’s 531 for Beginners.
I go to the gym 5-6 days a week. I dont really have a preferred lifting style. I just feel like im too basic when it comes to lifting. The only free weight i really use is curl bars and dumbells.
Dumbell- 40lbs, w sets of failure, 35, 2 sets til failure
Tricep rope on cable- 50lb 2 sets til failure, 40lbs 2 set til failure
Bicep hammer curl machine- 110lbs w sets til failure, 95- 1 set til failure, 80- 1 set til failure
Shoulder press- 180- 3 sets til failure, 140- 1 set til failure
I do other machines, but ill log as soon as i figure out the exact machine. I use back machines like the lat pull downs and rows, but ill get the exact name of machines when i go tomorrow.
Leg press machine- 380 (max weight for machine) 4 sets til failure
Leg quads- 140, 4 sets til failure
Calf machine- 145, 4 sets til failure
Ive also just started this diet 3 days ago, i was pulling in closer to 3500 calories a day without realizing it. I just couldnt lose the weight. I was at a steady 226 and i was not decreasing. My protein intake was garbage
In the last 3 days i lost 1.5lbs from 2000 calories. Im not 100% on my mainteanace, im just starting to learn about a lot of this. Just been kind of getting into the gym and doimg stuff for the last year. Figured its time to actually learn things before i start goimg any heavier
Eating around 3500 i would gain, it was a lot of carbs. I work in the food industry around lots of bread. I would fluctuate a lot with eating havits as well, so id gain and lose.
I always like to recommend this program because it is complete. No guess work. It’s not the Holy Grail but IMO it is excellent at helping figure out how to proceed. It has the main lift, accessories and conditioning.
Not everyone likes a high volume program but if you give an honest effort it is pretty good for recomp.
So this should be a week to week of weight loss, not a couple days. If you just started it is water dropping off but you are not eating enough currently to make this successful.
What are your stats?
Start a training log and just log what you are currently doing in the gym along with cardio and more importantly your foods.
I would like to see you starting macros closer to this:
2500cals
250g protien
250g carbs
55g fats
Start a training log and eat these macros diligently for 2-3 weeks. If you eat more log it so we know. Be as consistent as you possibly can.
If you need food recs check out my log. I log everything/every day including WO’s.
As far as training goes I have been very pleased with the RP Hypertrophy app. It’s an investment but I think well worth it.
If your not interested in that I have a couple plans that I have have built that I would share if you like. It would at least get you structured in the gym.
If you wouldnt mind sharing, ill jot it down. I can always make changes later once i learn more man. Any help is appreciated! This is a big learning curve for me. Im in college as a full time studen and a full time manager. I dont get too much time to research a lot, so i figured forums would be of more use for now.
Are there any extra supplements youd take? Vitamins, fish oils, Etc…
Gonna try to get some blood work done soon to see if i have any deficiencies, but id still like to know what extra other take
Here ya go. Legs1/legs2 are meant to be done on alternating weeks.
It’s a 5 day push pull legs plan.
If you need any help or have any questions my email is in my profile.
You can import into google sheets or use excel online and then you will have it on your phone to use at the gym. That’s what I used to do.
Get macros to where i suggested and get a log going. Tag me.
Take a look at my log. I list everything supplement wise that I take and all workouts/diet daily. Most important IMO are fish oil and fiber.
Once you start your log post your bloods when they come back and we can help fix anything off or suggest supps based on what we see.