I wanted to know if anyone could help me design a good and effective workout routine.I’m 6’1 and weigh about 290lbs,I’m an endomorph and would like to get down to about 235-240lbs.Thanks
Hey man. I’m no trainer, but i hope i can help.
Most routines on here will be suitable for you. I believe i’m endo-meso (broad shoulder and waist etc), but as i understand it, workouts will be the same.
Your diet will be what affects your body composition, providing you’re in ‘the habit’ of training regularly, intelligently, and progressively, using any of the plans on here.
Use your search function. Search for ‘the beast evolves’. Check out how an author from this site became more ripped. Of course that was just a superficial transformation.
Waterbury writes very good programs too.
And for endos, i’d recommend carb cycling or the anabolic diet (read ‘my experience on the anabolic diet’ in supplements and nutrition)
[quote]Ranger73 wrote:
I wanted to know if anyone could help me design a good and effective workout routine.I’m 6’1 and weigh about 290lbs,I’m an endomorph and would like to get down to about 235-240lbs.Thanks[/quote]
What worked for me was 3 total body workouts a week, with 1-2 days in between. Do 30-45 minutes of cardio on the non-lifting days. Use a lot of volume, but throw some low rep/high intensity (weight) work in there for strength to mix it up. Coach Chad Waterbury is often referred to for this type of program, he has several featured on this site.
On nutrition, make sure your supplementation is right on. You don’t need as many calories as the FSG/ectomorph/hard gainers. Like Berardi said recently, if you overeat any macronutrient, make it protien. Make sure you take a good post-workout drink after lifting.
I’d expect to lose about 2-3 lbs per week, depending on what your current body fat is, your training level, and the work you put into it. At that rate, you’d be at your goal in about 20-30 weeks, if you don’t put on any mass at all.
Should get some body measuremments and pics taken for objective measures of progress.
Hope it works out for you.
[quote]Patrick Williams wrote:
Ranger73 wrote:
What worked for me was 3 total body workouts a week, with 1-2 days in between. Do 30-45 minutes of cardio on the non-lifting days. Use a lot of volume, but throw some low rep/high intensity (weight) work in there for strength to mix it up.
On nutrition, make sure your supplementation is right on. .[/quote]
Agree with this 100%. I guess you can refer me as an Endomorph also, with some differnces tho.
I am 5’9" and April 16 of this year was 324# and as of this morning 247# so yes can be done, lifting like above and the cardio on off days. High protein/Low carb and fat has been doing this for me for now.
Best of luck bro, you can do it 
Guys,
First let me say thanks for all of the advice.I knew I could get some solid advice on here.So once again thanks…
[quote]Mr.Bill wrote:
Patrick Williams wrote:
Ranger73 wrote:
What worked for me was 3 total body workouts a week, with 1-2 days in between. Do 30-45 minutes of cardio on the non-lifting days. Use a lot of volume, but throw some low rep/high intensity (weight) work in there for strength to mix it up.
On nutrition, make sure your supplementation is right on. .
Agree with this 100%. I guess you can refer me as an Endomorph also, with some differnces tho.
I am 5’9" and April 16 of this year was 324# and as of this morning 247# so yes can be done, lifting like above and the cardio on off days. High protein/Low carb and fat has been doing this for me for now.
Best of luck bro, you can do it
[/quote]
Mr. Bill,
Can you elaborate on your success? When you say “High protein/Low carb and fat”, do you mean low fat? If so, what would you eat? Just lean protein and veg?
This diet I am on is sponsored by a local hospital, under their watchfull eye with blood work and all. Basically a MRP diet, or a ketogenic diet (sp)
The Total fat is 24g
Saturated fat 4g
Carbs 40g
Protein 108g
(this is all from the MRP shakes 4 per day)
I suppliment this with Surge, Creatine, BCAA and an evening bedtime Metabollic Drive Low Carb on my workout days.
And also extra protein in chicken breasts and some other lean meats. (Yea Cheated some LOL)
It is unusual really, as I have been able to keep my strength up and lose fat,
from a 50 pant size to currently 40’s
And I am sure I have lose some LBM but with the training it is not much if any.
So yes it breaks all the rules you see here on TN, but it worked for me so far,
Want to get down to 235 (my weight at 20 years old when married, I am 47 now)and build back up from there in the good (NOT FAT) way.
[quote]Mr. Bill,
Can you elaborate on your success? When you say “High protein/Low carb and fat”, do you mean low fat? If so, what would you eat? Just lean protein and veg? [/quote]
Tons of great info on this site to help you design a plan. Just make sure you don’t get lost in the info and forget that great effort is more important than how great the program is!
That said, a food journal and becoming knowledgeable about nutrition is going to be the most important and hardest part of reaching your goal.
Patrick gave some great advice but like I said lots of great info here.
Its a whole new lifestyle you are going to have to teach yourself so putting effort in the self education process is the foundation for effort in the gym and the kitchen.
Good luck!
Lift hard
Cardio hard
High protein, moderate fat, low carb
Works wonders. It doesn’t need to be any more complicated than that.
[quote]Ranger73 wrote:
I wanted to know if anyone could help me design a good and effective workout routine.I’m 6’1 and weigh about 290lbs,I’m an endomorph and would like to get down to about 235-240lbs.Thanks[/quote]
You’re fat because your diet is shit. Get your diet in order, pick a routine at random, and it will work for your “type.”