Workout routine...input needed

myztikal47 · #1 (**permalink**) 05-21-2007, 03:31 AM

Alright here we go, currently, I'm 5'11 and 220lbs. My goal is to get down around 180lbs. I just started hitting the gym 3 days ago. As far as a workout routine, I honestly don't really have one.

Day one I went, I worked out chest and back, I really didn't use free weights, I used more of the machines.

Day two, I worked on shoulders bi's/tris.

Day three, I did leg workouts on the machines because I couldn't work on chest, my tri's were killing me, I couldn't even lift my arm up to eat.

Now that I'm back to normal, all soreness gone, what kind of workout routine should I have? Like I mentioned in my other thread, I want to start taking creatine and protein while working out to help build muscle. I know this is obviously not going to help me loose the weight, but I would like to build the muscle and then start cutting as you guys call it. Since I'm new to this, I was hoping you guys could help me out with what kind of workout routine I should have.

As far as the diet goes, I didn't have that either, but I checked out the threads on here for the 1700 calories and I assume thats what I need to stick to. The problem with me is I'll have to force myself to eat in the morning because I NEVER eat breakfast, in-fact the past three days, I usually have only 2 meals, lunch and dinner.

Sportsmedjosh · #2 (**permalink**) 05-21-2007, 03:41 AM

By the sound of it I would really suggest staying away from supplements until you get your nutrition in check. I know its something that most people don't like to hear but it's the truth since your just starting off with weight training I would suggest maybe doing 3 days a week giving your body enough time to really recovery and build up to the trauma your putting it through.

try this for a workout protocol

myztikal47 · #3 (**permalink**) 05-21-2007, 05:32 PM

What do you mean by getting my nutrition in check?

Sportsmedjosh · #4 (**permalink**) 05-21-2007, 05:47 PM

Starting eating correctly start eating more than 2 meals per day and have a general idea of what your going to be eating.

shawnyboy · #5 (**permalink**) 05-26-2007, 10:46 PM

i would suggest using free weights, and doing push/pull days..
an example would be 1. chest/tri's 2. back n bi's 3. legs

The League Champ · #6 (**permalink**) 05-27-2007, 04:12 PM

Quote:

Originally Posted by Sportsmedjosh

By the sound of it I would really suggest staying away from supplements until you get your nutrition in check. I know its something that most people don't like to hear but it's the truth since your just starting off with weight training I would suggest maybe doing 3 days a week giving your body enough time to really recovery and build up to the trauma your putting it through.

try this for a workout protocol

I'd agree with the 3 days a week weight training. Maybe a Monday, Wednesday, Friday thing.

I'd suggest doing cardio on the days you don't do weight training, and farther down the road when you are lifting more days then you would need to combine. But if you weight train MWF then try carido T Th and Sun.

Gaining muscle mass WILL help you lose fat, not necessairly weight, though. The more muscle you have the faster your metabolism and the more your body burns calories.

Eating more meals in a day is pretty easy- Wake up in the morning and go for a run, when you're done you'll be hungry. Eat a light lunch in the early afternoon, and a second light lunch later in the day. Throw in a sandwich between then and dinner and you've got 5.

Sportsmedjosh · #7 (**permalink**) 05-28-2007, 01:54 AM

The league champ has a really good idea there. I would really listen to what he's saying.

Anyways what have you decided to implement.

shawnyboy · #8 (**permalink**) 05-31-2007, 10:43 PM

our simply spreading out your routine can cause good changes
runnin in am (like champ said) and then lifting in the afternoon/night..thats whati used to do, felt very nice, especially when summer rolls around

myztikal47 · #9 (**permalink**) 07-01-2007, 06:53 AM

Ok, I really wish I had started a photo journal, but oh well. Heres how it's been going, started out at around 225lbs, I'm down to 206lbs at the moment. I've been going to the gym at least 5 days a week if not more. The weight lifting routine is chest one day, bi's/tri's another, back/shoulders another day, and in between them I squeeze in legs and abs. I've been running on the treadmill almost everyday, at least a 1.5miles, depends on how much time I have, a lot of days I run 2miles. I have improved my 2mile time from 30mins, down to 26mins. The biggest gain I have seen is in my bench, I started at 115lbs which I thought was very weak for me, but yesterday I was able to do 6-reps at 165 which I'm really happy about. I still have a good ways to go,

What I really wanna do is loose my man boos and the gut, is there anyway to really isolate these areas? I know running is important because that helps burn a lot of the fat, along with ab and chest workouts. But are there any specific chest and ab work outs I should do more of, should I do less weight and more reps, or what?

Thanks for all the help everyone, I appreciate it! And starting tomorrow, I will start a photo journal of myself soon enough will start posting the progress.

The League Champ · #10 (**permalink**) 07-01-2007, 04:04 PM

very nice man.. I will post a routine for chest exercises sometime soon.

I find for myself if you want to cut off fat and get more ripped to do 5x15 sets

myztikal47 · #11 (**permalink**) 07-01-2007, 07:17 PM

Holy crap, am I not doing enough cardio? From just looking at the cardio forum, it seems like guys burn 400+ calories a day, I usually burn 150-250 a day depending on if I run 1.5 or 2 miles. Should I be doing a lot more of cardio?

Sportsmedjosh · #12 (**permalink**) 07-01-2007, 08:58 PM

Quote:

Originally Posted by myztikal47

What I really wanna do is loose my man boos and the gut, is there anyway to really isolate these areas? I know running is important because that helps burn a lot of the fat, along with ab and chest workouts. But are there any specific chest and ab work outs I should do more of, should I do less weight and more reps, or what?

Fat is a substrate so there really isn't a way to target it to lose it. As you use fat it will come from all over. While running is nice it really won't have as much of an effect as proper diet. Exercise it usually a supplement to nutrition, but it seems like you are getting everything in check which is good.

Honestly in regards to weight I feel an 8 rep set is good, it you are able to do the eighth rep with ease try bumping up the weight.

shawnyboy · #13 (**permalink**) 07-01-2007, 09:18 PM

typically you dont start to burn fat until the first 20 min of cardio is up..so stick with it for about 30 minutes a day

myztikal47 · #14 (**permalink**) 07-03-2007, 09:45 PM

Crap def messed up something in my shoulder/elbow today while benching. I'm not happy about this, my right shoulder is already messed up, and now my left seems to be heading in the same direction, I definitely noticed after my first set, usually my right shoulder gives out, but today, my left one was giving out. I stopped after that, I tried a few different excersizes using cables and stuff, and depending on what I did, either my shoulder would hurt a little, or starting from my elbow down I would feel some pain. It almost like I wanna crack my elbow, really a weird feeling. DAMMIT!!