I have searched far and wide and found some good newb routines but none match the equipment I have available. The only thing I have right now is dumbbells and alot of determination.
I went with a 5 day split as I have about 60lbs to lose. I also am doing Cardio 3 times a week and holding off on abs till I get some mid section wieght off.
I'll take whey after about 1 week to let myself get into fat burning mode. Please adjust as you need your the experts I put this together based on what I read but I dont know anything compared to you guys.
You have a bench? You must because you are doing bench press.
Do you have a tree outside that you can do pull ups on? Or a beam in the garage or something? Or, maybe buy a cheap pull up bar to install in the doorway of your room.
I would stop doing the body part split. If you have actually searched this site, you will see that it isn't going to get you where you need to be.
There are tons of exercises you can do:
push ups (any variations)
DB squats
Db RDL
Split squat
Step up
lunges
Squat curl and press
Renegade row
pull up (find a tree)
DB row
I would go with doing circuit work for now, until you can get into a gym and challenge your loading.
Something like:
1a) Squat curl and press - 10 reps
rest 30sec
1b) chin up - 10 reps
rest 30sec
1c) split squat iso hold (hold the bottom position) for 20sec on right
rest 30sec
1d) split squat iso hold on left for 20sec
rest 30sec
1e) Jump rope - 60sec
rest 30sec and repeat
try and think in terms of just doing work, and not so much trying to train bodyparts and wasted movements.
patrick
Posted by: Built
Further to Patrick's excellent suggestion, please don't try to exercise off all that weight. Link in my sig has some info to get you started with your diet.
Posted by: sonictherevenge
Thanks, Thats why I asked I know Crapola, LOL.
I will start on this tom. You suggest 3 days a week for the compound workout you gave. I just misinterpreted all the hpye on bicep curls, ,and isolating muscle groups.
Posted by: Built
You'll go far - you have an open mind.
How's your diet? Got some figures for me? (I don't give a rat's ass about your food choices or meal plan - just the totals, please.)
Posted by: sonictherevenge
Well to many sweets but thats gone. Totals right now is about 1800 calories
I am going to buy the Burn The Fat, Feed The Muscle in a little while. I am also reading the stickeys in the new comer forum.
Posted by: Built
What is your maintenance, and how fast are you planning to lose?
What are your targets for protein, carb, fat, and total calories?
Posted by: sonictherevenge
Thanks again,
here is what I worked up--
Total Calorie goal= 2400
Total Protein =165g
Total Fat= 82g
Total carb= 150g
Posted by: Built
That's not what I asked.
What is your current maintenance?
Also, what is your approximate lean mass?
Posted by: sonictherevenge
My current maintance total 2900
My current lean mass 165 lbs
Posted by: Built
Quote:
Originally Posted by sonictherevenge
Thanks again,
here is what I worked up--
Total Calorie goal= 2400
Total Protein =165g
Total Fat= 82g
Total carb= 150g
This adds up to 2000 calories.
Bring your protein and fat up.
Try this:
225g protein
100g fat
150g carb
2400 calories
Eat most of your starchy and or sweet carb choices in the meal just before and or the meal just after you train. It'll be easier for you to manage your appetite if you eschew all but fibrous veggies and fruits through the day.
Posted by: sonictherevenge
Thanks Built I was going to read thru your blog but cant get into it.
Posted by: Built
Server's down right now but it'll get fixed shortly.
