hi there, im 38 y/o 6’2 and 345lbs, im looking too drop about 95 lbs and was wondering if anyone could suggest a solid workout routine to help me in my endeavors, ive searched the site but only ended up confused, it seems most of the routines here are for already fit people looking to drop a couple pounds to bring out more muscle definition. I worked out on a regular basis when i was younger but thru the years have become a couch potato and a big fatty. My arms are still pretty big, but the rest has all gone to hell,I havent seen my weiner in years! I have a solid diet plan ,all i need is some help on what to do in the gym on the beginners level. any help is greatly appreciated.
thanx in advance
Look for the Beginner’s Blast Off Program at http://www.t-nation.com/readTopic.do?id=459787. I didn’t link to the program directly (there is a link to it there) so the other T-Nation workouts will make a little more sense to you. Peace.
http://images.t-nation.com/forum_images/./1/.1119310954610.incredibles.jpg
If you worked out before, you should know that all you need to do is start again. Arnold’s Encyclopedia of Bodybuilding is a great reference. There are at least four different workouts avaliable. Start slow on your Cardio. I would reccommend a good walking program for about an hour a day at a moderate pace. Swimming is also a good activity. I have done 30 minutes on a tread mill, 30 minutes on a stationary bike and lap swimming. This is good to break up the monotony. It is alsoo good for big people and will not have a negative affect on your joints. I weigh in at 308 and could stand to lose a few pounds myself. I have been training since I was 14. So, everything I’m sharing with you comes from personal experience. Start slow on the Cardio because if you do not you will end up with an injury and become frustrated. Get a good training partner. DO NOT MAKE EXCUSES!!! The programs on this site may be for individuals who are trying to tone specific body parts but if you do something it is still better than nothing. If you feel uncomfortable than start by doing the abdominal routines. Tha is usually the most neglected muscle group anyway. I know it is for me. Make short and longterm goals and stick to them. Find a good nutritional program and follow it. But remember you can lift a lot of weights but without the cardio you will end up being fat and strong (like me!!!)
thanx for the replies, beginners blast off looks like something i can live with, I plan on starting with the mrp diet since i dont have much time to prepare 5-6 meals a day.
It all comes down to this. Burn more then you eat.
So with that being said a MRP based diet is a great way to start. Keep the carbs low and start taking a lot more of your cals. in the form of green veggies.
I’d also start slow with the cardio. For example start walking everyday, then maybe add some stationary cycling. Don’t build up to anything high intensity until you drop a few pounds and build up your endurance.
Keep a food log and be honest about it. Start with determining the level of calories it takes you to maintain your weight(w/o gaining or losing) and then cut 500 calories per day or burn 500 more, maybe do both.
Keep the faith and don’t give up. Try and lose a pound or two per week…that’s it. If you lose two pounds per week you will hit your goal of losing 90 ibs. in less then a year.
Good Luck and keep us posted.
MAKE time to prepare your meals. All 6 meals don’t have to be gourmet feasts, actually, they shouldn’t. An MRP diet will become boring and will be tough to stick to. Do you really want to lose the weight? You described yourself as a couch potato, which means you sit around on the couch. Get up and get in the kitchen. If you aren’t committed to getting your meals in line, its doubtful that you will stick with a fitness routine! Trying to lose 95 lbs. without having your nutrition in check will be fruitless! You will be able to drop a huge chunk of that alone if you eat right!
Whole food proteins are more thermogenic and takes more energy to digest than liquid proteins.
Whenever possible, eat meats as your protein and use supplements to get in the extra protein that you absolutley can’t get from eating meat.
Stay with something that you can stick to as well. It’s better to change your eating habbits to something you can live with than to eat 100% optimally for only a few weeks or months.
Take things gradually and give your body time to adjust. Remember that this is for long term results. Small changes here and there will help you stick with the new lifestyle of eating right and working out.
Most importantly, stick with it. Even if you’re not doing the best workout for you, doing something is a LOT better than doing nothing. Learn from your workouts as you go.
Good luck!
In early December I went to my Doctor and tipped the scales at 328 Lbs @ 6’3" 39 years old. He looked at me and said flat out if I did not change I would die with in 5 years.
So I set out on quest to weigh 250 pounds in 2005.
Here is the first thing you should do, BUY TWO bottles of HOT-ROX. It works. Don’t give me any shit about I want to to it naturally, you must fight you nature and HOT-ROX is the best wepon your going to find. It will give you power to over come the natural instints to eat and help you get results that drive you to do more.
Next don’t be afraid to push your self, The first article I read when I started was a interveiw with a resercher about his studies on what made people consitantly stick with there training. What he said his research showed that people who push and did more stuck with it and people who tried to ease into training failed.
Also you have to find a sport. People who trained for a sport were much more likley to stick it out. I choose Tennis.
Compund exercises are better than macines and if you finish traing and your shirt is’t sweaty than you have not done enough.
Be careful about what you read, most people who train are not traning to be smaller, if you want to lose 90 Lbs. That must be your goal, get smaller. Focus on strength and power not on size. I train Mon - Fri and play tennis on the weekends.
Yesterday I wiegh in at 275.
Remember that 90 Lbs. is your quest be driven and don’t let any one or any thing stop you.
Velocity Diet
Part I
http://www.t-nation.com/readTopic.do?id=546491
Part II
http://www.t-nation.com/readTopic.do?id=563877
With the amount of fat you are holding, just cutting your carbs to nearly 0 with this diet will make you loose a shitload of weight (and no you won’t loose any muscle since it’s a Casein based diet…Grow diet).
Try to do the exercices that require the most energy. Basically you go with the good old 3 lifts (Bench, Deadlift, Squat).
Incorporate some cardio in between those training and have a nice trip toward your goal and further!
my bmr is 2,891.3, according to the v diet my low calorie intake would be 2,200 and the high would be 2,640, does this sound right?
how’s it going wastecat?
so far so good, just finished week 2 and looking and feeling a lot less bloated, for me the first week is always the hardest but now ive got my momentum going and have no doubt i will reach my goals. thanks for asking
Aside from the great advice about what to eat and how to prepare your meals, go through your fridge, freezer and pantry. Get rid of your salty, sugary, high calorie, trans fat loaded, foods. Stock up your pantry with beans (not refried of course), nuts, seeds, dried fruits (without added sugar) and whole grain cereals (make sure there’s no soy added), brown rice (remember that this is perishable unlike white rice), rolled and steel cut oats, quinoa, etc.
Stock your fridge with tons of veggies - baby spinach (the prewashed stuff is great and can last 4-5 days in a crisper), bell peppers, celery, baby carrots, cucumbers, etc. Also have some egg whites on hand (come in cartons at your local grocer) and omega 3 eggs, yogurt (make sure there’s no added sugar and it contains live cultures), a large Brita or PUR water pitcher, some iced green tea (you can brew some yourself and add a little stevia for sweetness) and some lean meats like ground sirloin, turkey sausage and the like.
In your freezer, you’ll want some frozen berries (great for smoothies), frozen peas, flash frozen chicken breasts (last forever and thaw quickly), extra meats that you won’t eat before their expiration date and the like.
You will also want to load up your spice rack if you don’t already have one. Also, throw out the iodized salt and get some kosher, sea and grey salts (one, two or all three. Doesn’t really matter). They are much healthier than the iodized crap and make your food taste better without that “salty” chemical aftertaste.
As John Berardi says in his cook book “Gourmet Nutrition” make your home a safe haven of nutritious and delicious food choices.
Good luck!
good to hear wastecat! getting started is often the hardest 
wtg!
I agree with the last post abut sea salt vs reg iodized salt. I changed over to sea salt a couple years ago and what a difference! I won’t be going back to reg salt (ick!)