Can anyone recommend a workout plan please?

[here2help]

Current stats: 5'9" 262lbs, 35% BF, 25 year old male

Goal: <15% BF

Hey guys, I have my diet down pretty well now and am looking for some advice with exactly how I should be working out. I just started last week and have only been doing 30mins of cardio 5x per week before work in the morning.

I'd like to keep using the gym at my apt complex for now. I have a pretty light schedule currently and can either lift in the morning before work or I can go back and use it in the afternoon after work. Is it best to lift first thing in the morning on an empty stomach like cardio or if I lift should I do it in the afternoon instead on top of or in place of morning cardio?

Please explain it to me like I'm a total noob.

Pics of the equiptment available to me:

http://myscreamer.com/Misc/gym1.jpg
http://myscreamer.com/Misc/gym2.jpg
http://myscreamer.com/Misc/gym3.jpg
http://myscreamer.com/Misc/gym4.jpg
http://myscreamer.com/Misc/gym5.jpg

I also have about 60lbs worth of free weights in my apt with 2 dumbells and a barbell.

 

[SgtSlaughter]

My first inclination is to say some kind of full body or 1/2 body "split" type set up just to burn calories and "activate" (whatever that means) your muscles to get them going again... until you can begin real training in a gym with a barbell.

I searched and looked through the first few pages and couldn't find anything

Any advice out there guys?

Opps... ok, so you have a barbell at home:

Do you have a bench?

How much can you squat? (If you haven't tried... give it a whirl... try air squats first)

 

[here2help]

Opps... ok, so you have a barbell at home:

Do you have a bench?

How much can you squat? (If you haven't tried... give it a whirl... try air squats first)

Yes, I have a barbell (kind where the bar looks all bent up to allow for several different grips) in my apt and can buy more weights to put on it. No, I don't have a bench.

No clue how much I can squat. I can easily do 1 leg squats with just my weight. I think a few years ago when I used to go to the gym I used to be around 900lbs or so on the leg press. That sounds like a lot though so my memory might be WAY off, lol

 

[ZGzaZ]

Your apartment gym looks decent for burning calories, but also want some muscle for when you drop your body fat down to 15%, honestly, I would break down and get a gym membership. Use the apartment gym for what it is, a cardio workout, and hit the weights in a real gym. Gl bro!

 

[here2help]

Any other suggestions? How do you think this would work? It's kinda like what I used to do when I would lift. Keep in mind these are all cable machines.

Mon/Thurs: 5 sets 5-8 reps quads, 5 hamstrings, 5 sets for lat pull down, 5 sets row, 5 sets biceps with a barbell, 5 sets hammer curls using the tricep pull-down rope

Tues/Fri: 5 sets 5-8 reps flat bench press, 5 incline, 5 lateral raise (single arm only since I'm using the cable instead of free weights), 5 tricep pull down

Wed: cardio only

 

[s8nlilhlpr]

Any other suggestions? How do you think this would work? It's kinda like what I used to do when I would lift. Keep in mind these are all cable machines.

Well how well did your old routine work? 'cause you stopped doing it for some reason. IMHO you'd be served much better by simply, squatting, deadlifting, and pressing 3 times a week, instead of trying to use every machine you see.

 

[here2help]

Honestly, I never tracked my progress and didn't really lift all that seriously. I stopped training because I moved to a different city and just got lazy with everything that moving involves and gained 60lbs.

I currently only have the machines available to me that I posted pics of, which has bench pressing covered. I also have 2 DB's and a BB in my apt with 60lbs of weight. That would probably be a good start for deadlifting because my lower back is pretty weak and stressed from my huge gut. I could probably do a modified squat on the cable machine for working biceps by attaching a longer bar and turning around backwards to it.

I'll have to try some of those out tomorrow morning. Thanks for the advice.