I know I know. I can read, but I am having a hard time deciohering some of these programs here. I am not a newbie to working out, but I am just returning to get back into shape. I need serious help. With diet and trainging. Any helpful advice will be well appreciated. Her is the skinny(not so)…I am 34(yes I cheated, I’m 6 months from 35). I am 6’4" 275lbs. The worst part is I’m 28% bodyfat. I bench about 285lbs. Squat 400lbs. I deadlift 275lbs for 10-12 speed reps. (I think my hands give out too quick).
I really would like to get down to about 240lbs in the range of 15% bodyfat. Can anyone please give me some direction and or guidance. My diet is not good by the way. I have a pretty nice home gym with a Woodway treadmill, BodySolid 3000 home gym and 85 lbs powerblocks. Any honest helpful advice would really be appreciated.
[quote]ddlingo wrote:
I know I know. I can read, but I am having a hard time deciohering some of these programs here. I am not a newbie to working out, but I am just returning to get back into shape. I need serious help. With diet and trainging. Any helpful advice will be well appreciated. Her is the skinny(not so)…I am 34(yes I cheated, I’m 6 months from 35). I am 6’4" 275lbs. The worst part is I’m 28% bodyfat. I bench about 285lbs. Squat 400lbs. I deadlift 275lbs for 10-12 speed reps. (I think my hands give out too quick).
I really would like to get down to about 240lbs in the range of 15% bodyfat. Can anyone please give me some direction and or guidance. My diet is not good by the way. I have a pretty nice home gym with a Woodway treadmill, BodySolid 3000 home gym and 85 lbs powerblocks. Any honest helpful advice would really be appreciated.[/quote]
Welcome to the site!
Please dont get discouraged over the wealth of information here, us newbies just need to stick to the basics at first.
First and most important is getting your diet and nutrition down.
I was 275 like yourself and used the tdawg diet to get down to around 225.
You can find the diet here… http://www.T-Nation.com/findArticle.do?article=243tdawg2
I would suggest just regular basic weight movements and very consistant cardio to get your weight down. Once you got down to a manageable weight, then build the muscle back up. It took less than a year for me to get down to 225.
Welcome to the site, im sure you will have a great time here.
PLEASE take some pics now while your heavier, I wish i had more before pics.
Look at the positives. Not only are you squatting 400lbs, BUT also an extra 50lbs of lard. This gives you a clean shot at 450 soon. Your deadlift isn’t bad in absolute terms (i.e. better than mine), but if your grip gives out, you should not do sets of 10-12. Try ten sets of three with a decent rest in between. This will preserve your strength.
I really don’t lift for strentgh(although I don’t want to loose any strength or muscle). I rarely bench over 185-195lbs. I lift for speed and explosion, usually 4 x 15 with 60 seconds rest and super set with 15-20 speed bosuball pushups. In the deadlift I lift for speed and reps.
I’m a former basketball player is why I lift the way that I do. Its a habit. I wll take some pics. I have started(hopefully continue) to do H.I.T in the morning for 20-25 minutes. And regular cardio(ie jog/ stepper) for 35 minutes in the evenings.