Please Scroll Down to See Forums Below Ok since i don't have no one to go to the gym with, and i do belong to a gym, i was wondering if some of you here can put me on a training program...i am looking to lose weight with diet and gain lean muscle/ and strenght...i am 6'8 280lbs....i am up early and i get home on average at 6pm....i am looking for guidance...what would work well with someone like me that is on a low carb diet/high protein diet ? If someone can lay something out for me, so i don't over do things and what would work good for a big guy like me in general. ? thanks your help is appreciated.
Putting me on a training program
- Thread starter Rob29
- Start date
cheesecake
New member
Have you checked out the training stickies at the top of the forum? That would be a good place to start.
...chad...
...chad...
DAYBMR cal/day Fat grams Protein grams Carb Grams
1 3192 301 120 less than 20grams
2 3024 252 189 less than 20grams
3 2856 206 250 less than 20grams
4 3360 261 252 less than 20grams
5 3024 235 227 less than 20grams
6 2856 206 250 less than 20grams
CARB-UP
7 4368 49 218 764
this is my CDk diet layout...so any advice
1 3192 301 120 less than 20grams
2 3024 252 189 less than 20grams
3 2856 206 250 less than 20grams
4 3360 261 252 less than 20grams
5 3024 235 227 less than 20grams
6 2856 206 250 less than 20grams
CARB-UP
7 4368 49 218 764
this is my CDk diet layout...so any advice
Backlash
New member
Diet looks good. If you're fairly new to lifting, I advise reading the entire 5x5 thread (this will take awhile but it's worth it) and creating a split for yourself. Then post the split and get specific comments. Remember, compound movements are where it's at: squat, deadlift, pullup, bench/incline, military, etc.
Ok can someone please explain to me what 5X5 is ? I read the section about it, and i would like to try this starting Monday as my intro along with my diet to start looking at a healther life...can someone give me a mock workout..like chest and arms one day and back and whatever another day or does 5x5 mean each day the same groups of excerise's and what are good Compound movements to do...i read it and it said i should gain both strengh and mass....that fits my needs.
Backlash
New member
It means you do a compound exercise for 5 sets of 5 reps. Then you also do 2 accessory exercises for 2 sets of 8-10 reps. The accessory exercises can be more isolation movements.
My split went like this:
Day 1 - Legs
Day 2 - Chest and forearms/grip
Day 3 - Rest
Day 4 - Rest
Day 5 - Back and shoulders
Day 6 - Biceps and Triceps
Day 7 - Rest
Lots of people don't give arms their own day. And there are dozens of other good possible combinations. Read the thread for exercise suggestions.
My split went like this:
Day 1 - Legs
Day 2 - Chest and forearms/grip
Day 3 - Rest
Day 4 - Rest
Day 5 - Back and shoulders
Day 6 - Biceps and Triceps
Day 7 - Rest
Lots of people don't give arms their own day. And there are dozens of other good possible combinations. Read the thread for exercise suggestions.
