New Workout Number Check

Training Bodybuilding
1

Greetings everyone.

My fianc? and I are about to start working out again after a long hiatus for each of us. Neither of us is new to weights or working out (we were both active in sports through college), but it has been long enough (several years each) that we are looking to get a check on our numbers and a review of the programs we want to follow.

Here?s the stats. We?re both 32. I?m 6?0, 350, body fat unknown right now, she?s 5?4 235. According to the T-Dog2.0 diet numbers:

For me: (35015)=5250 cal/day, -1000 = 4250cal day
Protein numbers: (3501.5) = 525 g/day

For her: (23515) = cal/day, -1000 = 2525 cal day
Protein numbers : (2351.5) = 352g/day

Obviously, we?re looking at using Surge and Low Carb Grow!, but I would appreciate any other suggestions for supplements.

As for cardio work, we both like the article on interval training, so we?re looking at sprints or jump rope work, as mentioned in some of the beginning articles.

We?re taking pictures for motivational purposes, so we know how to really see ourselves.

She?s pretty healthy with no injuries, I had back surgery about a year ago, and I have some rotator cuff injury that has yet to have surgery, but as far as I know, that?s my only limitation. We both like old school iron workouts, but until our Y is finished being built, we only have access to machines at our apartment. Suggestions for an appropriate work out are appreciated.

I?m sure we?ll think of other things to ask, but that?s about it for now. Comments would be appreciated.

Best Regards,

Gug

2

Gug, no offense, but it looks like both of you have gotten a little bit heavier than you may like.

Unless I am mistaken on that, you may want to think about basing your calculations on an approximation of your lean body mass (LBM)…

Otherwise, you risk overeating, as only your LBM contributes significantly to your metabolic rate.

3

Gug

vroom’s advice is right on target so adjust those #s.

First and foremost start moving. Get the blood flowing and use this site and anything else you can get your hands on to get you motivated and informed. Begin weight traing as soon as you are comfortable doing so.

Not to bash any sup., but right now forget them and shed some bf. I’ve been there man. 6 years ago I was almost 400lbs. First I shed some significant weight, then I began to refine my goals and found that I enjoyed lifting weights.

Start slow, but start now.

Keep us updated as you progress, it really is going to be a life changing time for both you and your wife.

Good luck

4

[quote]vroom wrote:
Gug, no offense, but it looks like both of you have gotten a little bit heavier than you may like.

Unless I am mistaken on that, you may want to think about basing your calculations on an approximation of your lean body mass (LBM)…

Otherwise, you risk overeating, as only your LBM contributes significantly to your metabolic rate.[/quote]

I second this motion.

5

Vroom, Beast et al;

Thanks for the replies. I was kinda skeptical of those numbers, as evidenced by my asking the questions. Thanks for helping. Yeah, heavier is a kind way to put it, especially as athletic as we used to be. I put on a load of the weight during the year I wasn’t really sure I’d walk again after I broke my back, and now I just want to run/jump/anything again. We are both yearning to be free in this regard.

So, how do I need to do the computations based on mass, then?

We’ve been walking the treadmills together(30 mins) for the last week as a starter.

So fat loss is our main goal here.

Gug

6

[quote]sasquatch wrote:
… 6 years ago I was almost 400lbs…[/quote]

Holy Shnikies! You FPOS! We may have to modify Shug’s FFB to FFFPOSB!

BFG

(all, of course, in good humor) BTW, my girlfriend got mad at me when i told her she was a FPOS baby. some may think that is insensitive, but damn you should see her baby pictures!

7

Gug

To get started just reduce your caloric intake and up your physical output. However you achieve this is your start.

You may want to take a bodyweight of say
275lbs. What are maint. calories for average person of this size who is fairly sedentary. That may be a baseline of desired calories for now.

This # may be to big or small, but my point is you need to adjust your daily caloric intake to a point that puts you at a level that will allow you to exert some physical effort (ie don’t starve yourself) and yet put you into fat loss mode.

Don’t get to hung up on protein/carb/fat calories right now. As you begin to lose weight you can begin to work on your micro-nutrition.
That said, empirical evidence would suggest that limiting carbs to clean,
whole grain, and eaten earlier in the day would boost your fat burning motor into a higher gear.

And for goodness sake–remember I was there–no crap snacks after supper. In fact I’d go out on a limb now and say if you start an exercise habit right now AND stop crap-snacking into the night, the initial weight loss will suprise you.
I look forward to your updates.

8

Gug,

I’m also 6’ tall. So, I’m going to guess you have 200 lbs or so of LBM at this point. Just a rough guess though.

Anyway, at this point nutrition is going to be the biggest factor in your ability to drop fat. I’m going to echo sasquatch with respect to recommendations.

The carbs you eat should be eaten in the morning or very early afternoon. All afternoon, evening and night try to keep your carbs down to a minimum. This isn’t Atkins or anything, just scheduling. Things to remember:

  1. Never drink a non-diet soda or a fruit juice drink. Diet drinks, or preferably water, will do. Try crystal light or something.

  2. Never eat a candy bar, bag of chips, ice cream, cake, sugared breakfast cereal or any other yummy tasting death treat.

  3. Do not eat large amounts of carbs and fats in one setting. Foods like pizza are notorious for combining these substances. High levels of carbs raise your insulin, forcing your body to store whatever is in your bloodstream.

  4. Plan ahead. Always know where your next meal is, so that you don’t get hungry, as you’ll make bad food choices if you allow yourself to get into that state. Take healthy snacks with you if you plan to be away from your kitchen for any length of time.

As suggested, continue doing what you can to work towards being in shape. I know when I was at my apex of weight that I didn’t feel comfortable going to the gym – hell walking was an exertion at that point.

Don’t stop. Do what you have to do to keep at it. That might mean buying shades and wearing a walkman as you motor around outdoors (the treadmill will get boring). As the weight comes off it will get easier and easier to get back into the activities you once were doing.

As suggested, get into weights as soon as you are able – but make sure to follow good advice concerning your back. Putting on muscle will make your life much easier with respect to looking good and burning off fat.

The same applies to your wife, but find a physically fit women at her age to guess approximate LBM (and not some starving skinny waif, a healthy fit woman).

Good luck!