I want to start out right!!

[colt45]

Hi all,

I am 32 yrs old and have let myself go down.

Firstly my whole life I was about 160 - 165 pounds 5ft 11inches and not much muscle, but strong.

When I was about 25, 26 I quit smoking and started taking phosphagain and working out a little at home. well, needless to say I gained up to about 190 pounds of fat and a little muscle after about 14 months I was week and dumb and started smoking again and quit working out for good.

well, I have quit smoking for good now it has been a year and I am up to 223 pounds and have started working out at a gym, but my question is is what is best to loose the weight and gain musle, I don't want to be huge just well formed and I guess buff...

What I am doing is taking "Ripped Fuel Extreme", "Amino 1500" and just starting Extreme Orange Advanced Preworkout Drink and creatine powder.

I workout everyday, run 15 minutes at 4 mph then workout for 1 hour then ride a bike for 10 minutes, and am starting to eat 6 times a day - breakfast, small snack, lunch, small snack, supper, small snack.

I have been working out for a week now, and been doing it like this:

Mon. - chest and back - abs - run for 1 mile - bike for 10 mins
Tues. - arms, shoulders and legs - abs - run for 1 mile - bike for 10 mins
Wed. - chest and back - abs - run for 1 mile - bike for 10 mins
Thurs. - arms, shoulders and legs - abs - run for 1 mile - bike for 10 mins
Fri. - chest and back - abs - run for 1 mile - bike for 10 mins

I work out with light weights 3 reps - 12 times twice and 10 times once.

I run 4 mph for one mile.

Sat - Only run for 1 mile
Sun - Only run for 1 mile

I haven't been tired and feel pretty good never really sore.

I cut down on what I eat but really no diet yet cause i don't know what to do for a diet to get maximum results.

Does this sound right to you or can you give me pointers to do something different, I want to loose the weight and gain the muscle but not get huge.

My chest and abs are the most important as my chest is big(fat) and I have small abs under the beer belly(which I have quit drinking also)

What would be a good diet, I have a wife and daughter also and I work from home..

Any help or pointers will be greatly appreciated.

Thanks and bset regards,
Colt45

 

[bassman]

Let me be the first to congratulate you on quitting smoking and drinking, way to go! It's not easy. I quit smoking just over 2 years ago and quit drinking almost 3 years ago. You are already on your way to a healthier lifestyle!

As far as the rest of your post I will leave that to the experts, I am fairly new at this game too. I am 34 yrs old, weigh in at 225 lbs and I am 6' tall so I too would like to loose some weight and build muscle. I will say this though...from what I have learned/read it's best to pick one or the other. Diet or build muscle. Muscle will eat fat in due time, it's the only thing that will burn fat 24/7. Too much cardio will steal the energy your body needs to build muscle. I would start eating only good, wholesome, low fat foods that are high in protein. Start building muscle and stop worrying about loosing the weight right away. It was slow process getting fat, it's gonna be a slow process getting "buff". Patience is your new best friend. Also you can't spot reduce so working your chest and abs extra hard will not help reduce the fat in those areas. You'd be better off hammering your legs and other large muscle groups, atleast they will eat up lots of energy rebuilding themselves and growing.

I will leave it to the others to really help you though.


Good luck and congrats once again, keep up the good work!

 

[TRUEsoldier]

Well congrats on your quiting drinkin and smokin, deffinatly the first good step, now lets tweek the diet and routine, and before you konw it, you'll be getting what you want!! Now this will be a long ass post, so hope you dont get bored!!!

first off: if you want to see noticable gains on a consistant basis, either pick to lose weight(fat) or gain muscle! In your position, you can do either. If it is more important for you to get ripped, then focus on loosing weight!! While your doing that you will still get stronger, and build muscle, but it wont be your main focus!

If you are basically just begining, this what I recommend then, cuz you will get a chance to learn your body, adn what movements work out best for you, while you are burning fat and gaining strength!

lets start with your routine!! IMO (and this is just my opinion) "IT SUCKS"
dump the whole thing!!! sorry bro, but you are overtraining bad! this is what I recommend for you to start with for losing some weight

monday:Chest(9 sets), Tri's(6 sets), shoulders (6 sets)
Tuesday:HIIT cardio 20 minutes, abs (upper)
Wednesday:Legs(15 sets)
Thursday:OFF rest
Friday:HIIT cardio 20 minutes , abs (obliques)
Saturday:Back(9 sets), Bi's(6 sets), forearms(3 sets), traps(2 sets)
Sunday: HIIT cardio 20 minutes , abs (lower)

this will lead to good strength gains, while not taxing your muscles to much depending on your body...the day off is scheduled after legs, to help recover them before hitting cardio again!

this is the work outs I would do
chest:
incline bench 5x5
Flat DB press 2x8-10
slight incine db fly 2x8-10
Shoulders
Lateral Raises 3x10
Rear delts 3x10
Tri's
CG bench 2x6-8
Skull Crushers 2x6-8
bar press downs 2x8-10
Legs
Quads/Hams/Calves
Squats 5x5
Leg extensions 2x8-10
SLDL 4x8-10
Leg curls 2x8-10
Calf Raises 2xburn out(Rest pause)
Back
Deadlifts 5x5
Pull ups 4xburn out (if you cant do pull ups do lat pull instead)
Bi's
Standing BB curl 3x6-8
Sitting Alt db curl 3x6-10
Forearms
Hammer curls 3x8
Traps
DB Shrugs 2x8

Abs
whatever you want for each one

diet:
2300 cals (about)
40/30/30 split (protein/carbs/fat~essential fats)


Again all of this is just an idea, if you dont like something, then change it to what you like, if you dont like any of that, then you can reply with a "fuck you bro, that looks like it sucks" and I'll go cry but I will be ok... J/K
hope all of this helps, and take it easy

Peace

 

[GOHVYORGOHME]

Truesoldier gave some good pointers! I would keep it simple to start out man. I believe you will be able to attain both fat loss and mass gain since you are coming from a sedentary lifestyle. As a trainer, I love clients like you! Your body just goes into shock and is just absorbing everything and adjusting very quickly! Just stick to a 3 day lifting split. I would also do "cardio" 4-5 days a week. Cardio programs are all different. I personally would have you start out walking on the treadmill at around 4mph for 30-45mins 4-5 days a week. I would also only have you lifting 3 days a week to allow for proper recovery. In the beginning your body will need a little more time to recover between weightlifting sessions, for the simple fact it's just not used to the stress. As for what muscles to train on what days, that's up to you. I would go with a push and pull concept.

Example:
Monday(pushday)- do Quads, calves, chest, shoulders and tri's then walk
Tuesday("cardio") walk again
Wednesday(pull) Glutes, hamstrings, back, biceps, then walk
thursday- walk yet again lol
Friday(Pushday)same as above, then walk
Saturday-walk
Sunday OFF

Just make sure your lifting weights at the right intensity! On a scale of 1-10(10 being, I can't do another rep), you should be lifting every set at about a 7-8. Meaning, you might be able to do another couple reps. Once a certain weight gets to about a 5 intensity, you can up the weight. I would be doing 3 sets of each exercise and 8-15 reps per set. If you have any questions just holler back. Also diet is very important, but just use common sense for now. Most ppl know the basic healthy foods. You can just read up and learn more as you go. You will never know it all, but that's whats fun about working out! It's a lifetime commitment to be there for your little girl as long as possible. Not to mention keeping in shape so you can whoop her boyfriends arse when needed lol. Good luck!

 

[GOHVYORGOHME]

Forgot to mention also. You notice you would do two pushdays one week, but the next week you will do two pulldays. It all evens out!

 

[colt45]

Hi All,

Thanks for the replies

I tell ya there is a lot of information around...

Everyone has something different to say about something

Anyway, I am taking the advice and burning it into my mind!

I have made a 180 degree change in my life these last few months and just want all to come together.

Again I really appreciate you guys taking the time to help!

I will keep you posted on how I am doing if interested

Best regards,
Colt45

 

[mad_monkey59]

Congrats on the change you made, its your first step towards being awesome.

Im in a rush, but at a glance your doing your abs 4x a week. This is a bit too much IMO. Cut one ab day out and use the time to focus on your lower back.

You can do exercises like a lying superman, or a hyperextension to try and strenghen your spinae erectors. This will improve your posture, and prevent a strength inbalence between your abs and your lower back, which if not adressed causes back pain, and makes you more likely to injure yourself.

Good luck... I may post again when I have time, lol.

 

[H_T_]

Jus' keep pluggin' away, man. It seems like your definitely putting. forth the effort by by looks of your routine. Make sure you're choosing the right exercises, try to have atleast one compound movement for each major bodypart. And realize that lifting is a process, which takes time. Don't set the bar too high, too soon. But do set smaller, attainable goals and trying looking towards 6 months down the road and see where you are then.