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Getting back in shape, how does this look?

Discussion in 'Strength & Conditioning' started by W Turner, Apr 28, 2005.


  1. W Turner

    W Turner
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    I have been overweight for most of my life, but I had always been active before, so I was in decent condition despite the extra poundage. Two years ago I was promoted to a desk job and have since gained about 35lbs. over the extra 25 or so I was already carrying.

    Now I am at 335lbs. and have a very sedentary lifestyle and all of the health complications to go with it (mildly elevated BP and cholesterol, easily winded, lower back pain) and I am going to make a change. My goal is to get back down to 260lbs. (+/- 10 lbs.) and to do away with the lower back pain. I am 6'8" so the 260 lb. number is right in line with a healthy weight for my size.

    Here is my plan:

    Diet:
    1-cut out the junk food, when I do have to eat out because of work, eat healthy
    2-drink at least 100 oz. of water a day
    3-limit my dairy to 3 servings per day (I have drank a gallon of milk a day at times w/o realizing it), mostly skim milk
    4- eat 5 smaller meals per day, not counting a post-workout whey protein shake
    5-limit complex carbs (whole grain breads, cereal, potatoes, pasta) to 1-2 servings daily, usually at breakfast and right before a work out
    6-Reduce my cholesterol to a healthy level by reducing my red meat and eating more oily fish (salmon and tuna) and replacing butter with Smart Balance for everything except cooking

    Workouts:
    -30 min. of cardio x 6 days a week in the am to go with this workout schedule...

    Sunday-off including cardio and a cheat meal
    Monday-Squat, Stiff-legged deadlift, standing calf raises
    Tuesday-Bent Row, DB Bench press, Triceps extensions, barbell curls, crunches
    Wednesday-Cardio only
    Thursday-Deadlift, Leg press, Seated Calf Raises
    Friday-BB Bench Press, Lat Pulls, Barbell Curls, Triceps extensions
    Saturday- Cardio + yard work/shooting/general weekend chores

    All of my workouts will include 10min of cardio at beginning and end to serve as a warm-up/cool-down and my goal is be at the gym no longer than 1 hour.

    I used to lift regularly in HS and college, so I know how to use proper form for the squat and deadlift(s).

    I plan to use this workout schedule for 8 weeks and re-evaluate then based on weight and measurements.

    What do ya'll think? Am I missing anything? I have already been cleared to start a fitness program by my doctor and given my lifestyle for the past few years, any regular physical activity is a vast improvement.

    Thanks,
    Bull
     

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  2. California Jack

    California Jack
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    I think you should follow the plan layed out in the book "Body For Life".
     

  3. testosterone

    testosterone
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    your training is ok....im not a big fan of working upperbody one day and then lower body the next. I would rather work one muscle group each day for the best results....Arms, Delts, Legs, Chest, Back, rest, rest and do it again. doing cadio before is a good idea but you just want to do enough to warm up...dont do cardio after your training.

    Do count your post workout meal and your shakes. you want 7 balanced meals...high protein, mod fat, low carb....an atkins style diet, ive seen it work wonders. drink atleast 1 gallon of water a day....the more the better.....you will have to pee alot but ohh well.
    Take vitamin C (atleast 1g), Vitamin E (1000 IU), a mulit vitamin and a multi mineral. I use only Great Earth brand. Take protein before you sleep also....best would be in the am, ater training and before bed.....
    it will be tough as hell but you can do it..good luck
     
  4. Justa_TXguy

    Justa_TXguy
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    Skip the vitamin E.

    If you want to lose weight you should focus on cardio. Lifting is still great, but focus on cardio.

    I am 6'5" and have gone from 325 to 272. Trying to get to maybe 240.

    I still lift maybe once a week. I do it more to maintain muscle then to gain muscle.
     
  5. W Turner

    W Turner
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    Justa Txguy.....I know that cardio is best for fat-burning, but I absolutely hate cardio with a passion and what I will be doing is the most I am willing to commit to.

    Unfortunately, I am somewhat limited as to what I can do cardio-wise due to arthritis in my hip and a knee that's missing some cartilage. The only gym that is local to me is geared more toward lifting too, it's not really a fitness center so I have to work with what I have. I used to live in an area that had a brand new YMCA with an Olympic pool. I swam every day and felt great. Then I went and bought a house.....lol.

    Testosterone-My goal is not to pack on mass, it's just to lose weight, moderately increase strength and increase my conditioning. Preferably in that order. That's one reason I am doign the lifitng the way I am. The mass gains will come later after I have lost much of the excess blubber. This is why the workouts are strictly upper body/lower body. I am just trying to build a good foundation. the cardio will be done in the am as soon as I wake up, the lifting will be done in the evening probably around 6pm or so.

    Trying to balance an 8-5 mon.-fri. job, a newborn at home, a wife, a house that needs repairs, and getting back in shape is a full-time job by itself...lol.


    Bull
     
  6. testosterone

    testosterone
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    skip vitamin e?? why? its a fat soluible anti-oxidant......

    you also need to remember that building muscle burns fat. Trust me, you wont get huge and massive by just lifting and taking protein. not unless you are a genetic freak. sounds like you have made up your mind so there was no point in asking for opiions.
    good luck with your quest.
     
  7. California Jack

    California Jack
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    Bull, a few things about "Body For Life". It only requires 20 minutes of cardio 3 days per week on non-lifting days. Plays to your cardio hatred.

    Second, three lifting days per week. Lifting workouts can be accomplished in 45 minutes or so. It is a good program for busy people. It alternates upper and lower body like you are interested in doing.

    As a side bar, Test and I disagree about training body parts. I don't understand why most people(except for maybe bodybuilders and sport specific exercises) would single out a bodypart to train. After all the body is one piece. My lifting goals are similar to yours, and I train full body 3x per week.

    Jack
     
  8. testosterone

    testosterone
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    From what I gather from your posts you are simply looking to look fit. My goals are to maximize muscle gains to the extreme. That dictates a heavy training program with target muscle groups. Please understand, I havent read a few books and claim to be an expert. Most of the advice I give out is from my own personal trail and error. You seem to be a big follower of Bill Phillips and his Body For Life. Its a great 'fitness' book. Its not an ideal bodybuilding book. I used to follow Bill Phillips when he was living in Venice and printing an underground newsletter geared towards the hardcore bodybuilding enthusiast. He started his whole empire by catering to the hardest of hardcore bodybuilders. His newsletter evolved into MuscleMedia 2000 which was the only magazine to lay down the facts about anabolics and other ergogenic aids...not many agree with their usage but I find the topic competely facinating. How different drugs intereact with different parts of the body to give certain results...to me that is just fascinating. Phillips soon realized that there was alot more money in the mainstream fitness population (which it seems you belong to). I believe he sold the entire EAS operation for well over 40 million dollars.
    Back to training specific bodyparts...the advantage of doing one part a week is that it gives your body enough time to recoup. Without chemical enhancement or being a genetic freak (which none of us prob is) it would more then likely lead to over training working the same muscle groups multiple times in one week.
    To each his own. We can agree to disagree. All I can say is that with my method I went from a skinny 140-145 at 5-8 to over 240 carrying arund 10 percent bodyfat give or take.
    either way good luck to the both of you
     
  9. California Jack

    California Jack
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    Sort of. Body For Life and Bill Phillips were a good starting point for me. At different times in my life I did things like run 10 ks or ride centuries. At 6'2", I got down to an anemic 170 pounds while biking. Than kids and the things that take time took their toll. I got in pathetic condition, soft adn fat. I followed BFL and got in decent shape and lost 40 ponds. I think BFL is a good starting point for people. I think BFL is a protocol that meets Bulls goals.

    Since than, I train for for practical strength and conditioning. I try Oly Lifting.I still incorporate Phillips "Hi-Point" cardio style on occasion along with sprinting and sled dragging. But as far as weights go, his BFL porgram seems to bodybuilding-like for my taste. I keep my reps at 5 and lower.

    One thing about training full body 3x weekly is that it allows for family commitments. And since I don't really care if I have bicep peaks it works for me.

    Now maybe I am way off base here but I think most people lift weight for strength and conditioning. That's why it surprises me that they try isolation style.

    I certainly don't mean anything personal. I've always had a lot of respect for your opinions.

    Good luck to you too.

    Oh yeah, I'm always open to trying new things too. I'm going to try WSB style training soon.

    Jack
     
  10. Mister Joshua

    Mister Joshua
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    10 steps to becoming a WSB Zealot

    1: Shave head, grow goatee.
    2: Eat 5 Monster Thickburgers per day from Hardees... for the rest of your natural life.
    3: Get a beanie with flames on it.
    4: Buy all the Mel Siff books, but don't read them.
    5: Spend 45 minutes setting up green jumpstretch bands to your squat bar and rack. Do one set of triples. Eat a cheeseburger and drink 2 quarts of Gatorade. Go home and post your log on your favorite message board.
    6: The next day, do light squats for 45 minutes as a "feeder" workout for the blisteringly hard green-band triples you did yesterday.
    7: Do all the AAS you can get your hands on. Make sure your stones shrink to pebbles, your face looks like a moon-shaped pineapple, and even with the shaved head, people know you are going bald.
    8: Use some sort of gritty smokeless tobacco product, and make sure that the flakes are all over your teeth during a max lift.
    9: Get in at least 300 internet arguements attacking HIT and any powerlifting program besides WSB. Make sure you call Arthur Jones, Ken Liestner, and Mike Mentzer NAZI Jedis, at least 4 times in each arguement.
    10: Deadlift once every lunar eclipse.


    :)
     
  11. W Turner

    W Turner
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    Testosterone- You're right, lifting and gaining some mass will lead to it being easier to lose weight and keep it off. I am not a genetic freak (other than my height....lol) so my concern is not getting "too big". My focus is just on building a good foundation to add mass too later. I would love to be 6'8"/275 with 10% bodyfat. One day I may do that, but for right now I would be happy with 6'8"/260 and be able to wear half of the clothes in my closet. As my overall fitness improves, I do intend to shift to more of a bodybuilding-type workout.
    And to a degree, yes, my mind is pretty much made up that this is best for me. I was just basically wanting people to take a look at my routine and see if I had any obvious holes in it.


    California Jack- I have looked at BFL and I think it is a good program. What I am doing is actually pretty similar except:

    1. 5 meals a day instead of 6 - this works better with my daily schedule

    2. My lifting days are split the way they are because I always seem to run out of gas when I do a full body workout that "feels" like a workout. This way I can keep my workouts at 1 hour or less and not feel wiped out when I get home.

    3. My cardio is 6 days a week because my first priority is to get the excess weight off. By getting the weight off I will hurt less and my quality of life will improve. To give you an idea, if I am on my feet for more than 30 min. at one time, my lower back tightens up to the point that sitting down is painful. Both my chiropractor and my MD have said that the #1 thing that will help this is to lose weight so that is where my priority is right now.


    Thanks everybody,
    Bull
     
  12. California Jack

    California Jack
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    Bull,


    BFL splits workouts into upper body and lower body workouts. They should take under 45 minutes to complete. The full body workouts are what I do now.

    As far as cardio goes, I found that the BFL method three times per week worked for me for shedding about 40 pounds. Additionally, the weight program is done with minimal rest, I think that contributes to the weight loss.

    Good luck,
    Jack
     
  13. garythenuke

    garythenuke
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    I was/am in exactly the same boat as you are. I do some running on a treadmill (barefoot). I also do stuff by a guy named Matt Furey, and I subscribe to MILO magazine. For weight equipment and inspiration check out www.ironmind.com . I lost a ton of weight when I took up olympic style lifting.
    If you want one quick workout, do cleans with an overhead press. Follow up with deadlifts and finally some front squats. If you still have any juice left do pullups. You have worked nearly every practical muscle group and you are only out about 30 minutes. If you want to burn your boilermaker harder, drop the weight on the bar and do more reps and sets. To put on more muscle, do the same exercises with more weight and fewer reps and sets. For example, 80-90% of 1RM for three sets of two or three reps.
    Deadlifts and cleans set my back straight, and helped me drop blubber from my waist line. I am not selling anything, I am just very enthusiastic about this subject.
    If you are trying to drop weight, you need to be in calorie debt. There are no magical foods or drinks. Your body responds best to real food, not chalk. If you are only in 100 calorie debt per day from adjusting your diet, and increase your output by only 100 calories,this will give a net 200 calorie per day debt, you will be on the fast lane to losing fat. Too much more than this and you risk injury and burnout. I have two kids, a mortgage, and a 12 hour shift job that is 75 minutes from my home. I understand time constraints brother. Good luck.

    garythenuke
     
  14. California Jack

    California Jack
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    Hey Gary,

    For starters I use to live in SLO. I live in Okla. City now. My next door neghbor is about 70. He was born in Paso Robles where his father was sheriff. Sorry about the thread hijack, back to training.

    My real question to you is; Do you do the full OLs? Squat style or split style? I like your style of training. BTW,in Schmitz' OL video, he says that a great way to lose "excess tissue" is to do the OLs in sets of 5.

    I'm attemting to teach myself the OLs. Don't have the time to get coaching. I'm trying to learn the Old School split style. I think this style is more forgiving of poor pulling.

    My workout is something like;

    I choose one from each catagory (squat push pull)and do a 5x5 workout

    push; Press, Inc. Bench, Bench
    squat/hip movement; front squat, squat, deadlift
    pull; bent rows, dumbell swings,shrugs, chins

    Than to finish each workout I do 2 cleans followed by one jerk for 5 to 10 sets and 5 to 10 snatch singles followed by gut work.





    Jack
     
  15. garythenuke

    garythenuke
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    Hi California Jack,



    What a small world. Why did you head to Oklahoma? Not that I can blame you. I imagine you and your neighbor would not recognize Paso or SLO anymore. Paso has nearly 30k people now.


    I am in the same boat as you in terms of OLY form. I have read as much as I can, and watched all the videos I can. I have a few friends who do it as well, but no real coaching.. Check the MILO magazines and ironmind.com , they have everything.


    I love the strongman stuff. Steve Jeck and the other rock lifters are very inspiring. Huffing stones over your head, tossing big barrels, and snatching duffel bags filled with sand do things that no barbell ever will. This may be a topic for another thread.


    Your workouts look good to me. I cannot do any benching as it kills my shoulders. I do weighted dips, coupled with overhead presses, that hits everything I need. IMHO a big chest is a liability in the real world. And since I am married I do not have to strut and preen anymore;Q .


    As far as jerk form, I am heading towards the squat style. I have a hard time with coordination necessary for a split. They also seem to affect my leg balance. One leg tended to get larger and stronger on top, while the other got loarger and stronger in the back. As I am into this for functional strength and not for competition and records, the squat style works best for me. I also started trying overhead squats. They helped my shoulders and back immensly.


    I love the snatch. I am still working on the final lock out. I tend to press a little at the end, I just do not trust my elbows and shoulders yet. 5x5's are great for burning weight. They are a great balance between the high rep cardio-type and the tendon/ligament building 2x3 or 3x3's. I very much like the 5x5's.

    One of my goals is to be able to do a one handed snatch with my wife's bodyweight. She is only 110# thankfully so I do not think it is out of the question. I just have to get off my butt and do it. My motivation is to get as strong as possible while staying as light as possible. The eastern weightclass lifters are my hero's.

    Thanks for the positive feedback.

    Gary
     
  16. Animal Mother

    Animal Mother
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    Not Enough Gun

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    Sorry to further hijack the thread, but I was checking out your website and wanted to ask the origin of the obvious, yet brilliant, statement "Gravity hates you, Hate it back."
     
  17. Mister Joshua

    Mister Joshua
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    I hate to say I don't have a source for that. I kinda came up with it. It is loosely based on the following quotes...

    "Gravity is a harsh mistress"
    - The Tick

    "God hates me" - Sgt. Murtagh
    "Hate him back, works for me" - Sgt. Riggs (Lethal weapon)
     
  18. Animal Mother

    Animal Mother
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    Not Enough Gun

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    It's a great piece of wisdom, and with your permission, I'll steal it for my own inspiration.
     
  19. W Turner

    W Turner
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    ***UPDATE***

    Well, I am almost finished with my first week of my new regimen so I have a few points...

    -I AM SORE!!!!!! I know this is a good thing, but I did my monday routine and my legs are just now getting back to normal. I take vitamin E (salmon oil) twice a day and this seems to haev helped, along with my early monrning walks. I did upper body on Tuesday and my chest and arms are still screaming. Didn't even feel like a real hard workout either.

    -I am seriously thinking about going to just lifting MWF in place of the MT-RF like I originally planned. I actually shifted my Thursday and Friday workouts to Friday and Saturday to give me more time to get over the soreness. I will keep the Cardio, but may up it to 2x 30 min. per day on the days I don't lift.

    -The am walks are going fine, I have been able to consistently make 1.8 miles in 30 minutes. Not exactly a blistering pace, but ok for me. I have a few low, but long hills that are good for keeping the heart rate up. Need to get a radio to listen to, helps me keep a better pace.

    -I have lost a lot more strength than I thought. I only did squats and standing calf raises with 135 and I thought I was going to puke. I did my bench with 40lb. dumbbells and my chest is still sore. Makes me realize how quickly you lose mass. When I quit lifting two years ago, I was working out with 155 for 12 reps, not exactly Dorian Yates numbers, but still not too shabby.

    Bull
     
  20. California Jack

    California Jack
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    Numbers don't matter. You're doing great. Keep it up.