Please Scroll Down to See Forums Below Need some advice on where to start again. Not 21 but need to make serious changes. Current stats UGLY!!!! 36, 250lbs had a 3rd degree seperation in shoulder 7 years ago and have not been in gym since rehab. Would like to get down to a descent 200, mainly loose the budba bliss that what my lady calls it. Will be joining a gym and can work out several days a week. From reading out here I need to eat 5-6 times a day small meals, high protein low carb and sugar. as far as a workout I used to do Back/biceps, Chest/triceps, legs and shoulders. Any suggestions will be greatly helpful.
have to make a change.
- Thread starter Quadkeys
- Start date
first thing is get your diet in check.
when you get that straigth then the pounds will start melting off.
try to include cardio in the mornings b4 eating. this is the time when it will be most effective at burning fat
when you get that straigth then the pounds will start melting off.
try to include cardio in the mornings b4 eating. this is the time when it will be most effective at burning fat
+ 1 milllllllllion, cardio in the morning B4 eating CAN'T be beat...
Black Boxster
New member
Welcome to EF 
!!
Rage-Of-Sparta has given you the best advice, get diet in order!
Bro I'm with you..I started training this year again after an injury and not training for a decade..I got up to 276lbs with a 38-41% BF..ouch! Now I'm down to a 23% BF in the 232-234lb range..
I started by diet and walking...then I started basics, pushups, dumbell curls, more cardio...now I hit it hard at the gym 6 days a week..three days strength training, three days cardio.
I eat 6 meals a day, high protein, lower fat, moderate/low carbs. Just remeber EAT...don't skip meals, it will slow down your metabolism, and you won't have the energy to workout!
There is some great bro's on this board..read alot of post, sticky's..learn. This is the best board on the net, period. Good luck to you, you can do it!!
Just don't overtrain or starve yourself..reduce caloric intake slowly..increase exercise..get rid of all the bad foods and replace with good carbs and clean foods...changing eating habits is harder for me than going to the gym every night...training is easy...staying away from a Chicago style deep dish pizza....not so easy
!!Rage-Of-Sparta has given you the best advice, get diet in order!
Bro I'm with you..I started training this year again after an injury and not training for a decade..I got up to 276lbs with a 38-41% BF..ouch! Now I'm down to a 23% BF in the 232-234lb range..
I started by diet and walking...then I started basics, pushups, dumbell curls, more cardio...now I hit it hard at the gym 6 days a week..three days strength training, three days cardio.
I eat 6 meals a day, high protein, lower fat, moderate/low carbs. Just remeber EAT...don't skip meals, it will slow down your metabolism, and you won't have the energy to workout!
There is some great bro's on this board..read alot of post, sticky's..learn. This is the best board on the net, period. Good luck to you, you can do it!!
Just don't overtrain or starve yourself..reduce caloric intake slowly..increase exercise..get rid of all the bad foods and replace with good carbs and clean foods...changing eating habits is harder for me than going to the gym every night...training is easy...staying away from a Chicago style deep dish pizza....not so easy
NJL52
New member
The best way to get into shape is from learning enough to make the decisions on your own. Start with a basic 2300 calorie, 30% Protein, 50% carb, 20% fat diet. Workout three times a week. Do HIIT or cardio another three times a week.
From there, you are best off learning the ins and outs of body composition. Being able to adapt your own routine is the best tool to getting into shape.
Torrent or buy Burn the Fat, Feed the Muscle by Tom Vsomething.
When I cut, I follow what I learned from that book basically to a tee. Great results every time.
From there, you are best off learning the ins and outs of body composition. Being able to adapt your own routine is the best tool to getting into shape.
Torrent or buy Burn the Fat, Feed the Muscle by Tom Vsomething.
When I cut, I follow what I learned from that book basically to a tee. Great results every time.
The kind of cardio mentioned it's only good for 2 months after that you body gets used to it permanently. Then you should do High intensity interval training and I also think you should have an aminoacid drink before cardio with no more than 2g of sugar in the nutritonal facts. That is if you wanna keep the lean mass and after workout skip the carbs and add 30g of glutamine to your post work shake. Increase protein and reduce carbs to a minimum and the only ones allowed are the fybers ones (veggies) and do a carb load every 5th day at the last meal of that day with rice, potato, dessert etc... If you need more details PM me.
