Introducing myself

[jkslate]

Hello to everyone at EF!

I just recently discovered this forum and have already found some very good information here. I've been very impressed with the caliber of posts and how informative and supportive everyone is here. I'm new too weightlifting (worked out at the gym on and off throughout my life but never dedicated).

I'm looking to get serious and lose some weight and gain some muscle, however I'm not sure exactly how I should go about it.

My body:
28 yrs old 6ft 210 atm (about 20-30lbs over weight) I fought amateur Muay Thai about 3 years ago and was able to fight at 175 and could have toned up some more then, leaner with less muscle as it was mostly cardio training. I worked in construction for about 3 years and am naturally decently strong.

I've been hitting the gym for about 1 month consistently with dedication.

Before I found this site this was my routine.

Monday
Chest
Benchpress 165x8 (I'm a little afraid of the BP so life a little less then I could)
Dumbell press 55x6-8
Cable crossovers
Incline press
Bicep
Preacher Curl - Dumbell (30x6)
Dumbell alternating Curl (35x8)
Barbell Curl
Shoulders
Military press
Dumbell arnold press
Front raises
upright row
Lateral raises
Cable real delt pull

Wednesday
Back
Chin-up
Lat pull down
seated high row (machine)
seated underhand row (mach.)
Dumbell shrug
Legs
Leg extension
lying leg press
lying leg curl
Calf raises
Tricep
Cable pushdown
Dumbell 1 arm extension

Friday
Same as Monday with maybe some variation on what exercises I do.

I would run tuesday/thursday/saturday and take sunday off completely. Since I've found this site I've incorporated squats and deadlifts on all three days. I can't do any other leg exercise because the squats are destroying me .

Now, at the moment my primary goal is to drop a lot of fat(20-30lbs) and gain some muscle. I know normally you aren't able to do both at the same time, however, I saw some posts saying the exception is beginners. I'm switching up from running to Jumping rope as I got great results doing that while fighting and think it's better then running. It's hard to be serious about jumping rope when I hurt so much from the squats though, haha.

My primary question.
Based on my goals, should I focus on gaining muscle first, then doing more HIIT? Or should I try to drop some weight first, then move heavier weight? I'm slightly conscious of my body since this is the most over weight I've been and would like to lose some weight, however, if gaining mass now is a better way to go in the long run, I'll consider that.

Sorry for the long intro and post! I appreciate any insight and suggestions you all have! Thank you.

 

[CajunSaint]

welcome bro

 

[Captain FT]

Now, at the moment my primary goal is to drop a lot of fat(20-30lbs) and gain some muscle. I know normally you aren't able to do both at the same time

You are correct, you can't do both at the same time. The best you can hope for drug free is maintaining your muscle mass while dropping body fat. Probably the most educational ebook you could read is "Burn The Fat Feed The Muscle" It will answer all your questions and some questions you didn't know you had. It will give you a great foundation of knowledge on diet, exercise and nurtition without overloading your brain. Its not that much and totally worth it.

My primary question.
Based on my goals, should I focus on gaining muscle first, then doing more HIIT? Or should I try to drop some weight first, then move heavier weight? I'm slightly conscious of my body since this is the most over weight I've been and would like to lose some weight, however, if gaining mass now is a better way to go in the long run, I'll consider that.

Hey, we're all conscious of our bodies here or we wouldn't be here. All of us want to look our best. Personally if I feel I have too much fat on my body I concentrate more on the cardio than I do heavy lifing. I still do my weight routine, but if I want to lean out i go lighter weight, higher repetitions, and less rest between sets (30-45 seconds rest). Once I hit a weight I like and decide I want to bulk up some, I increase my food intake, lift heavier weights, more rest between sets and almost no cardio.

I think for you, the fact that you mention that you are conscious of your body, I take that to mean you are uncomfortable with the amount of fat you are carrying, so my advice would be to lean out some so you are comfortable and happy, then worry about packing on some muscle. Again, the best direction I can point you right now for an answer...Burn the Fat, Feed the Muscle...go read it, excellent stuff.

And welcome to EF, lots of good bro's here that are willing to help and pass on the knowledge.

 

[jkslate]

welcome bro

Thank you

You are correct, you can't do both at the same time. The best you can hope for drug free is maintaining your muscle mass while dropping body fat. Probably the most educational ebook you could read is "Burn The Fat Feed The Muscle" It will answer all your questions and some questions you didn't know you had. It will give you a great foundation of knowledge on diet, exercise and nurtition without overloading your brain. Its not that much and totally worth it.

Hey, we're all conscious of our bodies here or we wouldn't be here. All of us want to look our best. Personally if I feel I have too much fat on my body I concentrate more on the cardio than I do heavy lifing. I still do my weight routine, but if I want to lean out i go lighter weight, higher repetitions, and less rest between sets (30-45 seconds rest). Once I hit a weight I like and decide I want to bulk up some, I increase my food intake, lift heavier weights, more rest between sets and almost no cardio.

I think for you, the fact that you mention that you are conscious of your body, I take that to mean you are uncomfortable with the amount of fat you are carrying, so my advice would be to lean out some so you are comfortable and happy, then worry about packing on some muscle. Again, the best direction I can point you right now for an answer...Burn the Fat, Feed the Muscle...go read it, excellent stuff.

And welcome to EF, lots of good bro's here that are willing to help and pass on the knowledge.

Thanks for the Ebook, read through it last night, lots of good things in there that I hadn't considered.

I was thinking of switching to Mark Rippetoe's 3x5 to start and on all the off days do jump rope HIIT cardio. I'm pretty confident if I do these things, as well as switch my horrible diet, no more oreo mcflurries and stock up on some chicken, I'll be on pretty good track.

I'm having a time adjusting to doing squats and deadlifts, it makes me VERY aware of my back. No pain or discomfort just a strong sense of fatigue and weakness in the lower back afterword that makes me move cautiously. I feel like I need to be very careful with those and move slowly.

I'm pretty sure I'm doing them correctly with decent form since the next day I usually can feel it in my glutes and hamstrings, which is the primary target for squats, correct?

Thanks again for the responses.

 

[clash]

Thank you

I'm having a time adjusting to doing squats and deadlifts, it makes me VERY aware of my back. No pain or discomfort just a strong sense of fatigue and weakness in the lower back afterword that makes me move cautiously. I feel like I need to be very careful with those and move slowly.

I'm pretty sure I'm doing them correctly with decent form since the next day I usually can feel it in my glutes and hamstrings, which is the primary target for squats, correct?

Thanks again for the responses.


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Hey man....you know when I started doing squats and deadlifts, I thought I was doing them right but then I realized I actually had many problems.

Since you're doing Rippetoes, I recommend you buy the book Starting Strength....its great and goes into detail about these exercises and proper form.

If thats not possible, then go on youtube and type "Mark Rippetoe Squats" or "Mark Rippetoe Deadlifts"...watch all the videos you can find of him...he really clears up some confusion you might have. Just a suggestion. Good Luck

 

[jkslate]

Hey man....you know when I started doing squats and deadlifts, I thought I was doing them right but then I realized I actually had many problems.

Since you're doing Rippetoes, I recommend you buy the book Starting Strength....its great and goes into detail about these exercises and proper form.

If thats not possible, then go on youtube and type "Mark Rippetoe Squats" or "Mark Rippetoe Deadlifts"...watch all the videos you can find of him...he really clears up some confusion you might have. Just a suggestion. Good Luck

wow, these video's on youtube are excellent. You're right, there are definitely some things I'm not doing correctly. Excellent recommendation!

 

[rahl]

Welcome! I would have to agree with Cpt that it sounds like you're more conscious of the fat right now. I would concentrate on getting that down first. And dude...jump rope after squats!? OMG that sounds painful. LOL. Good luck man!

 

[jkslate]

Welcome! I would have to agree with Cpt that it sounds like you're more conscious of the fat right now. I would concentrate on getting that down first. And dude...jump rope after squats!? OMG that sounds painful. LOL. Good luck man!

Yes, I am reaping the reward of that decision today, haha. I'm determined to continue with the HIIT Jump rope though, I definitely have to go easy on the Squats if I want to jump rope on the off days though.

 

[rahl]

Yes, I am reaping the reward of that decision today, haha. I'm determined to continue with the HIIT Jump rope though, I definitely have to go easy on the Squats if I want to jump rope on the off days though.

Hey honestly I like the idea. I may have to give it a try myself. Running is getting to be hell on me. Maybe jump rope could be a good alternative. Thanks for the idea!