Need a routine

[gnj5]

Hey guys this is my first post, I've been reading up on all the good threads here very informative, thanks. My question is i need a good routine. I'm trying to lose weight but gain strength at the same time. I'm 5'10 260 pounds a little over weight. I plan on doing and have been doing cardio 5 days a week. I plan on going to the gym 5 days a week as well. Any ideas would be greatly appreciated.

 

[Gazhole]

Firstly welcome to IM!

Second - http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html read that and follow it's instructions to the letter.

Third - Cardio and weights both 5 times a week is far too much.

 

[ceazur]

Well ^^ doubt I can top that link cuz its da shit. But other that bro your on the right track.. Cardio is awesome for helping burn cals but the thing is sprints or other HIIT methods are Elite for some folks.. So look into HIIT first of all, second, cals in compared to cals burned is where the majority of your loss comes from. Post an example diet and we will see what we can scavenge up for you. If you are just about to start liftin hardcore i wouldnt suggest a 5 day split since it seems thats what u have in mind according to your post. I would say 3 day full body? or 3 day split. I do alot of super sets and stuff in my lifts. Im no rook but Im no pro. stopped lifting for a while and had to ease back into it. PM or ask any more questions here. I can help with diet and workout routine. Lets get some more input from the others first tho

 

[Phineas]

I agree with Gaz that 5 days each is overkill (at least at this point).

Also agree with Cezaur that your fat loss should come from diet adjustments. Of course, training is important, too.

With your situation you need efficiency. Spending hours with weights and on the elliptical will likely be counterproductive, as it will stress many of your body's processes and inhibit fat loss and/or muscle development (generally, the two don't go hand in hand, though there are some minor exceptions..).

I think you could handle 3 days of each at low volume. You need to focus on intensity. This takes a lot more focus than just "jogging" or what have you but it's worth it in the end.

For cardio, you CAN run on your weight training days. There are benefits to that such as increasing blood flow to the now-damaged muscles, which can speed up the healing process. However, I've always preferred doing my cardio on days off from the gym. This is especially useful if you train your legs throughout the week (as I do). I squat and deadlift three times a week, so to run on those days isn't the most efficient use of my body. My cardio performance is several times better when I'm fresh on an off-day.

But I digress -- something like three times a week at 15-25 minutes TOPS. You can do HIIT (high intensity interval training), which is actually a healthier way to progress. Just remember to warm up and stretch afterwards.

For weight training, a very modest full-body 3-day split would be a good idea. Something like...

Tues: Push

1 - Back Squats
2 - Flat Bench DB Chest Press
3 - BB Military Press
4 - Planks x 2 - 4

Thurs: Pull

1 - Deadlifts
2 - Lat Pulldowns OR Pullups (if bodyweight is too difficult for reps)
3 - DB Unilateral Rows

Sat: REPEAT TUESDAY'S PUSH WORKOUT

FOLLOWING WEEK REPEAT WORKOUTS BUT ALTERNATED TO ALLOW EACH LIFT TO BE PERFORMED EVENLY

So, you could do 2 weeks to allow each lift to be performed equally, then switch rep ranges/intensities. Something like this..

Week 1 + 2 -- 3 x 10 @ 12RM
Week 3 + 4 -- 4 x 12 @ 14-16RM
Week 5 + 6 -- 3 x 8 @ 10RM
Week 7 + 8 -- 5 x 5 @ 6-7RM

Follow something like this for 8 weeks. As I always say, I'm not necessarily saying follow this exact routine. But, this is a good idea of what to do.

 

[Built]

It's all covered.

ceazur's suggestion for HIIT is good, but as he mentioned, more for elite athletes than for overweight folks. Sprinting is NOT something you want to be doing with more than 10 or so pounds of fat to drop.

Eat less. Lift heavy. The fat'll drop.

 

[Built]

I agree with Gaz that 5 days each is overkill (at least at this point).

Also agree with Cezaur that your fat loss should come from diet adjustments. Of course, training is important, too.

With your situation you need efficiency. Spending hours with weights and on the elliptical will likely be counterproductive, as it will stress many of your body's processes and inhibit fat loss and/or muscle development (generally, the two don't go hand in hand, though there are some minor exceptions..).

I think you could handle 3 days of each at low volume. You need to focus on intensity. This takes a lot more focus than just "jogging" or what have you but it's worth it in the end.

For cardio, you CAN run on your weight training days. There are benefits to that such as increasing blood flow to the now-damaged muscles, which can speed up the healing process. However, I've always preferred doing my cardio on days off from the gym. This is especially useful if you train your legs throughout the week (as I do). I squat and deadlift three times a week, so to run on those days isn't the most efficient use of my body. My cardio performance is several times better when I'm fresh on an off-day.

But I digress -- something like three times a week at 15-25 minutes TOPS. You can do HIIT (high intensity interval training), which is actually a healthier way to progress. Just remember to warm up and stretch afterwards.

For weight training, a very modest full-body 3-day split would be a good idea. Something like...

Tues: Push

1 - Back Squats
2 - Flat Bench DB Chest Press
3 - BB Military Press
4 - Planks x 2 - 4

Thurs: Pull

1 - Deadlifts
2 - Lat Pulldowns OR Pullups (if bodyweight is too difficult for reps)
3 - DB Unilateral Rows

Sat: REPEAT TUESDAY'S PUSH WORKOUT

FOLLOWING WEEK REPEAT WORKOUTS BUT ALTERNATED TO ALLOW EACH LIFT TO BE PERFORMED EVENLY

So, you could do 2 weeks to allow each lift to be performed equally, then switch rep ranges/intensities. Something like this..

Week 1 + 2 -- 3 x 10 @ 12RM
Week 3 + 4 -- 4 x 12 @ 14-16RM
Week 5 + 6 -- 3 x 8 @ 10RM
Week 7 + 8 -- 5 x 5 @ 6-7RM

Follow something like this for 8 weeks. As I always say, I'm not necessarily saying follow this exact routine. But, this is a good idea of what to do.

Phineas, this will be great for him when he's dropped some weight. No jogging until he's dropped some though. 5'10" and 260 lbs is too fat to jog for an out of shape guy, and sprint intervals are premature at this point.

gnj5, bookmark this post for when you've dropped forty pounds. Get yourself started with that "homework 1" post and see where it takes you while you do some reading.

 

[gnj5]

Guys thanks so much for your help, I really appreciate it. So too much cardio is a bad thing? I've been doing cardio everyday and working a couple of different bodyparts a day as well, but sounds like that's not the way to do it.

 

[Built]

Cardio - some cardio - is okay, it's good for your heart. But heavy jumping, jogging, is hard on your body when you're heavy, and it doesn't burn THAT many calories. Look to your diet for the deficit. Bodypart training is less effective overall than training heavy, multi-joint movement patterns (although there are exceptions to this - for now, there's no need for isolation).

 

[gtbmed]

Avoid high impact cardio like jogging and especially sprinting. You're not at a stage where those things are going to help you a ton anyway.

You also need to be really careful with just getting a routine and doing it on your own. Things like poor flexibility and poor movement patterns can turn the best routine into (literally) a back-breaker.

That said, if your movement patterns are good, I would start with something like this:

A:
Front squat
Deadlift
Bench press

B:
Back squat
Pull-throughs
Military press
Chinups/pullups (do lat pulldowns if you can't perform these)

Do this 3 times a week alternating the workout (ABAB, etc.)

 

[Ursaint]

I'm one of the new guys here, I'm 5'10 205 LBS 22% BF. My current work out program is as followed.
mon-friday various pushes and pulls circuit work outs in the gym for anywhere from 1-2 hours followed by crunches and other various ab work outs in between sets. 15min on the bike followed by 1-2 hours in the pool. I dont have much experience in the gym nor do i really follow a work out plan other than back n bies, chest and tries ect. I try to eat as healthy as possible but i like to enjoy myself once in awhile on the weekends im not completely dedicated yet. I try to watch my calorie in take to about 2,000 a day.I could really use a weekly work out and diet plan, any advice would really help out.
I have some love handles its not bad at all, im trying to bulk up a little and cut up.
I understand i need to reach about 10% body fat to get that affect.
Hit me with what ever you can....
*Rather be judged by twelve than carried by six*

 

[gtbmed]

I'm one of the new guys here, I'm 5'10 205 LBS 22% BF. My current work out program is as followed.
mon-friday various pushes and pulls circuit work outs in the gym for anywhere from 1-2 hours followed by crunches and other various ab work outs in between sets. 15min on the bike followed by 1-2 hours in the pool. I dont have much experience in the gym nor do i really follow a work out plan other than back n bies, chest and tries ect. I try to eat as healthy as possible but i like to enjoy myself once in awhile on the weekends im not completely dedicated yet. I try to watch my calorie in take to about 2,000 a day.I could really use a weekly work out and diet plan, any advice would really help out.
I have some love handles its not bad at all, im trying to bulk up a little and cut up.
I understand i need to reach about 10% body fat to get that affect.
Hit me with what ever you can....
*Rather be judged by twelve than carried by six*

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[Built]

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