Recommend me a Plan.

[Zoltan99]

I did a lot of lifting in HS and was pretty well off in the strength department, and I lost a good bit of weight in the process. Though I then gained it all back and am currently around 336lbs.

I am looking for a good workout routine which will help me loose weight in a fast but moderate pace. I like the idea of doing 5 days on and 2 days off at the gym, though I do bike ride at least 8-12 miles per day.


Would a 5x5 be a good starting place?
also how many calories should I be eating per day, im 6'2" and 336lbs, but not excessively sloppy like some.

[wildstang]

mple of your daily food intake. at 336 i'd guess theres lots of fatty carbs and junk food. and yes the 5x5 is a decent starting point although higher rep lower weight will burn more cals tho.

[theatrain]

I'm a complete mental case when it comes to fitness... my fear of changing the slightest thing really screwed up some of the progress I could have made... luckily for me I'm slowly adjusting and getting rid of that bad habbit.

I reccomend you get on a full body weight training routine. I just switched from split body to full body and you will thank yourself.. split body routines have their place and time, but full bodies are killin me right now and im lovin every minute of it.

Doing a split body is like having a garden and watering only 1 flower everyday..

give it a try.. some of the benefits of full bodies are that your body will be more forgiving of over-eating since you tend to burn more calories on a full body routine..

old school bbers used to do mainly full bodies before juice was so popular...

im glad i switched over.. im seeing some really fast results.

[Zoltan99]

I am more looking on what to do, to help me meet my goal. Like what actual exercises, and stuff. The full body and low weight high reps do sound fine.

[DEALER]

I am more looking on what to do, to help me meet my goal. Like what actual exercises, and stuff.

There are so many exercises, it would be impossible to name half of them. Stick with the basics:

Chest: Bench Press/Incline Press
Back: Bent Over Rows/Dumbbell Rows
Shoulders: Dumbbell Presses/Raises
Legs: Squats/Lunges
Biceps: Curls
Triceps: Close Grip Bench Press/Skull crushers
Traps: Shrugs
Calves: Calf raise

This is really just a start. You should pick up some reading material and do your homework. My personal fave is called The Encyclopedia of Modern Body Building by Arnold himself. It's full of pictures and descriptions and explanations of exercises.

Just get into it, you can learn as you go.

[wil]

Deadlifts and/or Clean&Press act as full-body workouts on their own.

[DEALER]

Deadlifts and/or Clean&Press act as full-body workouts on their own.

Personally, I think someone should be comfortable around the weights and have a good understanding of how the body reacts to different movements before starting on the DL's. That said, if someone were to start very light, and take it real slow, they could definitely benefit from what I think is the best exercise out there for overall body development.

My concern with newbs deadlifting is the potential for injury if bad form goes unchecked.

[pliny_2001]

I hope I'm not out of line here, but, guys, honestly -- you're debating deadlifts and 5x5 for someone at 336lbs? Unless the OP is 7'2'', I'd recommend getting his diet under control first and foremost, and only recommending adding some physical activity into his life; maybe parking further away from the door when he drives, taking the stairs, maybe a walk after dinner - that kind of thing.

OP - making big changes isn't (statistically) going to work. Start living a healthy lifestyle, eating a good diet. While I understand that how people carry weight can vary (ie, you're not 'sloppy fat' - not that I'd be comfortable accusing anyone of that, as it just seems mean), 336 is _heavy_. 5x5 is badass lifting (I use it all the time), but it's not what you should really be aiming for.

The way these things normally work out is the person gets a diet and exercise plan, does the diet right for a day or two before the calories start creeping up, hits the gym consistently for a month, seems some gains, begins to get frustrated at rate of change, quits, and rebounds to a higher weight. Set up good habits, and that won't happen to you.

Also: do some research on your own and ask specific questions (asking others what you need to do to reach your goals isn't specific enough). Think of it this way: reading a bit and gaining knowledge is going to be the easy part; if you're unwilling to do that work, why should anyone think that you'd be willing to do the significantly more involved work of holding yourself to a diet and exercise strategy?


I'm not trying to be a jackass, but I'm just saying.

[wildstang]

hmmm. seems a good portion of my post up top is missing at the begining. dont know what happened. but yes i also pointed out in the missing part like pliny the diet has to get in check. i had recomended 2/3 of what youve been eating not being a smart ass either but come on 336? your eating way to much for your activity level. if you have to eat that much i suggest leaner cuts and tons of veggies. im by no meens vegetarian but i utilize them throughout the day as snacks to avoid hunger pains. they keep me away from the donuts and other crap most of society devours.

[wil]

Originally Posted by pliny_2001

I hope I'm not out of line here, but, guys, honestly -- you're debating deadlifts and 5x5 for someone at 336lbs? Unless the OP is 7'2'', I'd recommend getting his diet under control first and foremost, and only recommending adding some physical activity into his life; maybe parking further away from the door when he drives, taking the stairs, maybe a walk after dinner - that kind of thing.

OP - making big changes isn't (statistically) going to work. Start living a healthy lifestyle, eating a good diet. While I understand that how people carry weight can vary (ie, you're not 'sloppy fat' - not that I'd be comfortable accusing anyone of that, as it just seems mean), 336 is _heavy_. 5x5 is badass lifting (I use it all the time), but it's not what you should really be aiming for.

The way these things normally work out is the person gets a diet and exercise plan, does the diet right for a day or two before the calories start creeping up, hits the gym consistently for a month, seems some gains, begins to get frustrated at rate of change, quits, and rebounds to a higher weight. Set up good habits, and that won't happen to you.

Also: do some research on your own and ask specific questions (asking others what you need to do to reach your goals isn't specific enough). Think of it this way: reading a bit and gaining knowledge is going to be the easy part; if you're unwilling to do that work, why should anyone think that you'd be willing to do the significantly more involved work of holding yourself to a diet and exercise strategy?


I'm not trying to be a jackass, but I'm just saying.

Hmm... pliny is 100% correct. I guess it was silly to toss out 5x5 or deadlifts or whatever type of routine (although the OP asked for a routine)...

Priority # 1 for someone at 336 lbs is to eat less and start moving. Or is that 2 priorities? You know what I mean.

[DEALER]

Think of it this way: reading a bit and gaining knowledge is going to be the easy part; if you're unwilling to do that work, why should anyone think that you'd be willing to do the significantly more involved work of holding yourself to a diet and exercise strategy?

Great point pliny_2001. I never really thought about it like that. I get that from people seeking advice (not just as it pertains to exercise) all the time. If they are not willing to do the work, you can't help.

OP: Just keep eating right, and exercise (of any kind). You have to remember that you don't cut your favorite foods out altogether, you just have to eat less of it less often. Like, take one meal a week where you allow yourself to eat ANYTHING you want. McDonalds, followed by ice cream or whatever floats your boat. One meal a week, that's it. Easier said than done, I know.

[Zoltan99]

Thank you all for all the comments. Yeah I am bigger, but I am able to move. Im not the sloppy 336lbs like some here have mentioned. On average I Bike 12 miles a day in a area with many hills. I also do some jogging, but there is a lot of impact on my joints.

Af for lifting to get strong, I understand how to do that, as I have done it before. I was more interested in lifting to loose weight. I am much more interested in loosing weight than gaining muscle.

[A1food4U]

With that in mind you'll need to find a cardio regimen to stick to. The 12 miles on the bike is obviously not enough to slim you down or it would have by now. So the answer, is not what weight program will work, it should be how do i tweek my diet. If your truely biking 12 a day and lifting weights and still not loosing #'s then your caloric intake must be to high. Straight line logic - to loose you must burn more than you ingest... So have you done any food journaling? Try writing down what your eating every day for just three days. I bet it will be eye opening...convert to calories, many website exist heres a good one http://www.caloriecount.about.com/cc...submit&count=2 You'll be on your way in no time... Good Luck, keep posting, it helps you stay focused.

[Chev Chelios]

Originally Posted by Zoltan99

also how many calories should I be eating per day, im 6'2" and 336lbs, but not excessively sloppy like some.

Take your goal weight and multiply by 10. There's your daily caloric intake.

[DEALER]

Take your goal weight and multiply by 10. There's your daily caloric intake.

You must be talking about this one specific individual. Or about someone way overweight who needs to drop a lot of weight quickly.

I am 215 and would like to be a solid 225. This would put my caloric intake at 2250/day. I would starve. My snacks are 500 to 800 calories, and I struggle to put on weight.

[Chev Chelios]

yes, this plan would not be ideal for anyone trying to gain. sorry, i must have overlooked what your specific goals were.

[DEALER]

yes, this plan would not be ideal for anyone trying to gain. sorry, i must have overlooked what your specific goals were.

I am not the OP, but am wondering, where did you come up with that formula?

[Chev Chelios]

from a trainer at the gym. the footnote though is that you should not do this for longer than 3 months or so.

[IMFREAKZILLA]

first thing is you need to lose weight,hit the bike,tread,stepper and
lose some pounds ,the only thing you can do handling weight is get
hurt plus unless the the'undertaker' with his size then things might be
a little different,but by no means,should you be handling any type of
weight at 336,start out walking,then after a while faster ,if you are in
a gym or gonna join one ,remember join one with all the cardio machines
not just weights,thats no good.

[DEALER]

from a trainer at the gym.

Say no more.