A Good Start
I made a New Years Resolution 8 months ago to transform my body. The amazing thing is that I am still making progress. I have lost 61 lbs since Dec. 22, 2006 and dropped my BMI by 8 points.
My goal is to "Become half the man I used to be", I officially started at 392 lbs. and my goal is 196 lbs. When I get there, I would like my BF% to be below 15% (I think). Since I am still so far away, I haven’t really focused on specific goals, rather setting mini-goals to strive for along the way. My next goal is 75 lbs. lost (316 lbs.) then to get under 300 lbs. (I haven’t been there since college).
I began a whole-body circuit that I lifted from Men’s Health Magazine in June that looks like this:
Incline Bench Press: 110 lbs. 3×10
Bench Press: 125 lbs. 3×10
Triceps Rope Pull-down: 90 lbs. 3×15
Cable Biceps Curl: 75 lbs. 3×10
Lat Pull-down: 130 lbs. 3×15
Cable Row: 120 lbs. 3×12
Ab Crunch Machine: 130 lbs. 4×25
Trunk Twist Machine: 100 lbs. 3×20 (each side)
Leg Press: 260 lbs. 3×15
Calf Raise: Bodyweight 3×15
Cable Fly (shoulders): 25 lbs. 3×10 (each side)
Preacher Curl: 80 lbs. 3×10
Triceps Press: 80 lbs. 3×10
Overhead Press: 80 lbs. 3×10
Cardio: Eliptical Machine set on the Weightloss program 30 minutes on the days I lift and 45 on the days I don’t.
Due to my work schedule, my workout schedule is: Su/Mo/Tu - Cardio We/Fr/Sa - Cardio & Weights and Thursday off.
I would appreciate any tips you guys can offer me. I am looking for a good lifting routine that would split my days and expand on the number of exercises that target a specific body part.
August 17, 2007 at 5:44 pm
John….big congrats…way to go! You’re likely to get a 100 different routine suggestions. HOWEVER….mine is that "the proof has been in the pudding" already. What you’re doing is working quite well. I say stick with it, at least for another 50 lbs. Let your body adjust to the fat shedding, then you can start some isolation work later. You may wish to even engage the help of a Personal Trainer at your gym who can help you monitor your journey. Good luck at it!!! You’re going to do great, I can tell already. Later…jeff
August 17, 2007 at 10:55 pm
Thanks alot, Jeff!
I appreciate the tip on waiting another 50 lbs. Just like setting specific goals for what I want my body to look like when I get under 200, Im not sure when and where to kick in the heavy training.
** The club I belong to, doesn’t have ANY male PT’s. The owner tells me to ask the guys that look the way I want for advice. But, I have to admit… some of the most awesome looking guys… scare the hell out of me.
August 17, 2007 at 11:56 pm
Keep doing the full body workouts for now. Change up the routine a bit by adding some additional sets and up the 10 reps to 12, then to 15’s. Then split the workout into 2 days. Anything over 45 minutes and you’ll see diminishing returns. Keep the workouts under an hour and you’ll be golden. Watch your nutrition, make sure you are eating enough, don’t act like you’re starving and the body will release the fat. I’m a PT, and I’m male, and you know what I look like, I’m not so scary right?
August 28, 2007 at 5:48 am
Like the other guys said if its working now stick with it. When the weight loss slows or stops then change it up. I’m down 85lbs now and when I started I know what you mean about the other guys in the gym. But once you get down some even they will tell ya how good you are doing… thats when you ask for some advice. Keep it up man