Starting Out

Sawyer · November 3rd, 2009, 01:27 PM

Hi guys,

I'm 6'5", 315 lbs. and I have a 42" waist. I want to start shedding a ton of weight, at least 45+ kg to reach sub-100kg levels and at least a 38" waist in order to be at my ideal weight.
My goal is not to become a true body builder ike Jay Cutler or Ronnie Coleman, but to get in shape for the first time of my life and size down. Enough with the fast food crap.

I have currently started to work out again after a long layoff because i feared my cardiovascular system was not very good, so I started to do some relatively intensive workouts. No, no blacking out stuff, but hard training and aerobics.

I chose to follow this workout to bulk out and increase my testosterone levels.
Bodybuilding.com - What Is The Best All Compound Workout? - Workout Of The Week (the first one) . I will be following a compound movement training for at least a year until I see some kind of results. Afterwards I will judge what to do next. I don't fear that this training gets stale, because onthat page there were three to choose from, so I can mix and match them about to keep the training fresh and interesting.

I also play basketball every day again, at most 4 days a week. I also swim for at least an hour on friday and sundays.
Nutritional wise I chose to follow a not too strict diet, but I try to eat every 3 to 4 hours at least something in order not to starve. I try to add good amounts of veggies to my real meals, like broccoli and corn. I shunned sweets and chocolate and stuff, so I will only like grab a bit of some of those at most once a month.

Is this a good plan in order to reach my goal? And also I'm sorry if this is not the right place to post this.

Tnx for reading!

**pliny_2001** · November 3rd, 2009, 07:43 PM

Excuse me for possible insensitivity, but this is the women's fitness section; at 6'5'' and trying not to look like Coleman or Cutler, I'm guessing you may be a guy?

I'll get into details if you are a guy, but could you get the 315 lbs, 45 kg, and 100kg weights all in the same units? As an American I have absolutely no idea how those relate to each other without a calculator. Also, how about a little more detailed diet information?

I'm sure there's plenty to say, but it'll be more accurate with that information.

Sawyer · November 4th, 2009, 01:20 AM

Sorry about that, I didn't see that it was the women's section.

LOL yeah, I'm a guy. can a mod please move this?

I'm 315 pounds, i'm trying to get to 220 pounds, this should be to lose 95 pounds in a year to two. Possible with my plan?

**IMFREAKZILLA** · November 4th, 2009, 11:58 AM

You said that your diet was not so good well my friend your diet
is everything when it comes to weight loss.trying to lose 95
lbs in 1-2 years is a feat in itself but it can be done.The first
thing I would do is get on a treed mill,bicycle,stair climber and
do some walking to cut down on your pounds because the first
few will melt off and that will give you some positive energy
and something to move forward with.IMF

**pliny_2001** · November 4th, 2009, 07:42 PM

The workout's legit (it's always possible to disagree with details, but at long as the intensity increases over time it'll work to some degree) but has way too much volume - lifting 4x a week in a bodypart split, 4x a week basketball, and swimming 2x? Not enough recovery time for an untrained athlete. My $.02.

Like IMF said, it's all about diet, which I can almost guarantee you you haven't put enough effort into figuring out - let's be honest, you haven't reached your weight because you forgot to eat vegetables, so when you say you choose to follow not too strict a diet, the statistics of success don't point to a very good outcome re: weightloss. And I'm having difficult imagining how a person could build a surplus of weight with that cardio schedule, not to say that you didn't, just that it boggles the mind.

The pace of weightloss is completely doable. 2 lbs a week is a very doable long-term goal; you'll probably have more rapid results at teh beginning as your body starts dumping excess water, but after the first few weeks maintaining a steady 2 lbs a week is a great plan -- do any more than that and you'll end up depressing your metabolism, making future losses difficult and then rebound in weight when you resume a "normal" diet.

Also: your goals are to 1) bulk out and increase test levels, and 2) lose 100 pounds. I'll ignore the hormonal issues, but following a bulking program and looking for weightloss usually don't go together that well -- I'd tell you to lose the weight (while lifting, or course) but not really think in terms of "bulking up." Maybe that's what you're thinking and it just didn't come across in the typing, but just in case.

But do a lot more work on diet. A LOT.

My $.02. Good luck!

Sawyer · November 5th, 2009, 11:11 PM

Quote:

Originally Posted by pliny_2001

The workout's legit (it's always possible to disagree with details, but at long as the intensity increases over time it'll work to some degree) but has way too much volume - lifting 4x a week in a bodypart split, 4x a week basketball, and swimming 2x? Not enough recovery time for an untrained athlete. My $.02.

Like IMF said, it's all about diet, which I can almost guarantee you you haven't put enough effort into figuring out - let's be honest, you haven't reached your weight because you forgot to eat vegetables, so when you say you choose to follow not too strict a diet, the statistics of success don't point to a very good outcome re: weightloss. And I'm having difficult imagining how a person could build a surplus of weight with that cardio schedule, not to say that you didn't, just that it boggles the mind.

The pace of weightloss is completely doable. 2 lbs a week is a very doable long-term goal; you'll probably have more rapid results at teh beginning as your body starts dumping excess water, but after the first few weeks maintaining a steady 2 lbs a week is a great plan -- do any more than that and you'll end up depressing your metabolism, making future losses difficult and then rebound in weight when you resume a "normal" diet.

Also: your goals are to 1) bulk out and increase test levels, and 2) lose 100 pounds. I'll ignore the hormonal issues, but following a bulking program and looking for weightloss usually don't go together that well -- I'd tell you to lose the weight (while lifting, or course) but not really think in terms of "bulking up." Maybe that's what you're thinking and it just didn't come across in the typing, but just in case.

But do a lot more work on diet. A LOT.

My $.02. Good luck!

Yeah, that's what I'm thinking. A little bit more athletic is fine by me, I don't want to look too muscled at all. Just like a typical basketball player or so, well developed deltoids and biceps, slender waist, well developed calves.

I seem to have forgotten about stretching on my first and probably pulled my forearm muscle, since it hurts whenever I'm trying to stretch it out till today. Obviously lesson one I forgot about and had to learn the hard way: mind the damn stretching and warmups!

I'll be continuing this thread in another, more appropriate forum, since no mod will move it for me.