Thread: My new plan

OK, so I have decided it's time to drop some weight. First off let me give you some quick background info. For the first 24 years of my life, I was a very overweight person. I am 5' 10" and at my heaviest weighed about 315 Lbs. One day I decided it was time to drop some weight, did some research and went to town. I did it the old fashioned way using hard work and discipline, counting calories and working out/ staying active. After one year I dropped down to 215 Lbs and was in pretty good shape. I kept it off for about a year and a half. However, things change, and I lost my focus, and I stopped keeping track of my diet, exercising less and eating like an animal again. I kept lifting during most of this time, but that was really it. So in the last 6 months or so I went from about 230 Lbs, back up to 275 lbs. Before this gets out of control, I have decided to start regaining focus, and I want to drop about 30 Lbs by May, and want to keep it off. So I am switching gears, and changing my training/diet, and here is my plan.



Strength Training:

3 day push/pull split, nothing special. Trying to maintain my muscle mass more than increase it.

Push Day

Squats/front squats: 3 sets 8-10 reps
Various chest/bench presses: 3 sets, 10-12 reps
Military Press: 3 sets, 10 - 12 Reps
Dips: 3 sets x as many as possible


Pull Day

Deadlifts/SLDL's 3 sets 8-10 reps
Pull Ups: (assisted) 3 sets as many as possible
Various Rows 3 sets 10-12 reps

Minimal Isolation, when I feel necessary


Cardio: 5 times weekly, Treadmill, elliptical, bike (keep it interesting) starting at roughly 20 minutes working my way up

Eventually in the spring when it gets warmer, I want to add some sprints


Diet:

Start out aiming for 2800 to 3000 daily

30/50/20 c/p/f ratios, divided up over 6 smaller meals

I will stick to lean meats, quality carbs, and fats, and eat a shitload of vegetables to keep satisfied


sugar and crap fats will be pretty much off limits except for the occasional cheat


I am trying to keep this as simple and manageable as possible.

Sorry for the long winded post, but how does this look?

Originally Posted by NordicNacho

looks like good plan. the best way for me to lose fat is to swim it melts it off and you can put on some nice muscle.

no more running for me

Thanks for the feedback... I wish I had access to a pool, I love swimming, but I'll have to stick to other means of cardio until the summer time.