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?
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?
