Should I find a program? Which one [Forum Archive]

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Should I find a program? Which one

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Posted by: rbmedic75

I had let myself get WAY out of shape. Over the last year or so I had cleaned up my eating habits and done well with that lost a fair amount of weight (about 27lbs) Then my fulltime job put in a mandatory PT program (they bought us corporate memberships to Golds, Planet Fitness, and the Y) pretty cool as we are required to go a minimum of 1.5 hrs per shift (I'm a Paramedic/FF and work 24/48 hr shift, 24 on duty 48 off) Timing of this was great it hit me right when I had been contemplating my next step in Diet/exercise. So long/short I started going to the gym and really cleaned up my diet (thanks to BFFM Book). I never imagined myself enjoying the gym, but I do, I love it and have been going 4-5 times a week (2 on shift 2 or 3 off) for about 2 months now. I have dropped 21 lbs and feel great. Still have 20lbs to reach my BFFM goal of 200lbs. I started this at 241 and around 27%BF. My goals are to continue to cut to 200lbs (if my numbers are right that will put me at about 12-14%BF, im 6'-6'1".

My current work out consist of a Full Body Workout. at least 2 exercises per muscle group 4x week. I know by most standards this is probably overdoing it but I was really out of shape and probably have not even gotten to my normal "full potential" let a lone over working. So far it has been going great strength has increased most of my sets have increased by 100Lbs or more since the begining running 3x12's. I can see a difference but still a long ways to go. Diet consist of Macors 35-40%carbs 40-45% protien 20% good fats. Im taking creatine mono and Syntha-6 protein post workout. Just bought Jack3d to see what it does for me, so far only taken it 4 times, Still undecided on it.

I have done a ton of reading on here and come for advise on some workout programs. So should I continue on with my current Full Body every trip to the gym or Do i need to find a focused program. My long term goals are not BB competiton but they are for a much improved health and look. end up some day at 220lbs and 10% or Less BF. I have been reading on the GST program Growth Stimulus Training | Train Hard, Train Smart, Grow thoughts or suggestions on this on or others

Posted by: bjg

just diet as you are doing i would reduce a bit carbs and fat and increase protein , you don't need creatine in fact better without. protein shakes are ok.
it seems your doing ok .... so why change ......keep doing full body workout but alternate between running and working out..that is you do full body workout one day then the next day you run/walk 1 hour do not lift weights every day give your muscles time to recover. keep your reps high when you are lifting.
1 month like that then start splitting your workout.
this would be my strategy maybe others have other ideas. the most important part is not to rely on any medicine as long as you are getting results no matter how slow.
it is good that you are enjoying the gym that is the most important part and don't rush things, you are doing great

Posted by: rbmedic75

Thanks Bjg I appreciate the help. Yeah I have not taken any thermo's or anything like that just relying on diet and exercise to cut the weight. Been doing the full body routine since about Sept 19th. I was doing 30 min cardio on an eliptical and then pushing the weights in the same trip to the gym but it started taking a really long time 3 hrs or so to go through everything i was doing. We bought a nice Livestrong treadmill for home and I had decided to split out the cardio and do that at home, problem there is it's easy to get distracted at home and not do it, so I got to tighten that up a bit and be more regular with it. The one thing that everyone seems to agree on is keep things ever changing, different lifts, orders, focu points etc. So I always try and start with a different muscle group and change the exercise's up as much as I can. Care to elaborate on why i'd be better without the creatine, understanding it retains water but even BFFM reccomended it while cutting and leaning out.

Posted by: bjg

changing your way of training is good: changing your lifting routine is good but start with bigger muscles like chest, back (you can alternate between sets of back and chest) then go to arms (you can also alternate between sets of biceps and triceps), however if you are doing legs too leave legs till the end. If you start with legs you will not be able to do the upper body with the same energy your heart will be tired and pumping. you can do 15 minutes treadmill after lifting weight. the next day no lifting weight it is only for running and walking: you can run on a treadmill, or outside, you can vary that by walking fast uphill (on a real road), you can go on a bike or swim few laps (if available) after you have jogged for 20 minutes. the next day i would give myself a day of rest this way your joints will not hurt..remember your joints are not used to your actual weight. You can train abs every day if you want.
as far as creatine is concerned, i really have no concrete reasons why you should not take it besides water retention... i am still questioning its benefits some people swear by it and some don't , so logically speaking it probably helps if your body needs it.. excess of it is not good for kidney, and liver in the long run. so the question is: do you need it? is your body in shortage of creatine????? ... more is not better ...anyways if you feel you need it just take half of the recommended dose to be on the safe side if you plan on taking it for a long time.
like i said one more month like that since you seem to improve fast and you can start doing a split routine on weights. i'll help you get a routine that suits you.

Posted by: rbmedic75

Thanks again, I appreciate your taking the time to answer some questions for me. I will probably continue to do my homework through xmas maybe the first of the year and hopefully have found a new program to start at that time. I have been cycling like you mentioned starting with chest one day then back the next time. I want to start incorporating in the more compund lifts like squats, bench press, etc. Most of my sets thus far have been on issolation machines, so i want to get into the others.

Posted by: bjg

Originally Posted by rbmedic75

Thanks again, I appreciate your taking the time to answer some questions for me. I will probably continue to do my homework through xmas maybe the first of the year and hopefully have found a new program to start at that time. I have been cycling like you mentioned starting with chest one day then back the next time. I want to start incorporating in the more compund lifts like squats, bench press, etc. Most of my sets thus far have been on issolation machines, so i want to get into the others.

ok great but i think you should start by now replacing machines with weights on some exercises like press exercises (bench and shoulder presses) you don't want to get used to machines , except hammer strength machines or equivalent which i think are great.

Posted by: rbmedic75

over the last 3 weeks or so I have searched through Golds gym and found the hammer strength machines and moved most all of my exercises to them, not sure why but they just felt more complete than the cable machines. But im glad that sounds like it was a good move. Definatley working my way to using more of the free weights.

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Should I find a program? Which one

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