Begining to get back into shape, does my plan sound good?

vivid · 03-Aug-05, 01:22 PM

Here’s my time line so far.

Felt like as* at 260lbs 5"11, did not care how I looked, dressed or ate.

Then I got tired of feeling bad and remembered that I was not always this way. So at age 31 I started to do something about it.

In April if this year I changed my diet, drastically cutting out fat and simple carbs and the first 15lbs came off by early June.

Now at 245lbs I felt better in myself and thought the gym was a needed addition to my weight loss program. So I started going to the gym 4 times a week doing 30mins of cardio trying to keep my heart rate on the high side around 140-155. I was burning around 380 calories according to the machine’s display

From June to now (Aug 3rd) my weight has gone down to 218 and body fat is at 25% (just got a BF scale) and I am now burning 540 cals per 30min session and have increase my visits to the gym, from 4 times per week to 9 times; 3days a week I go twice and 3 days I go once and have one day off

That brings me to today, where I want to start on the next level, incorporating weight lifting. So I tried to find a forum to get some help, and this forum definitely seems to have tons of that.

I have read a bunch of threads and found out that I should have been lifting all the time and that I may have lost some of my muscle mass as well as fat. Oh well my stupidity. So I was thinking of taking one of my cardio sessions and turning it into a weight lifting session and doing one exercise for each muscle and slowing working into a two then three day a week schedule. I imagine in the end I would be doing 3 cardio sessions per week and 3 lifting sessions

Any feedback, suggestions and comments would be greatly appreciated. Although when I was young I was fairly fit I have forgotten all that I knew back then… but maybe I knew nothing but was just active.

**cursor** · 03-Aug-05, 04:31 PM

It sounds like your plan has evolved nicely. You seen to now understand that the optimum fitness lifestyle includes 1) a nutrition plan, 2) cardiovascular exercise, and 3) a resistance training program (to coax your muscles to grow). Are you looking for a specific weightlifting plan ... a series of prescribed exercises?

vivid · 03-Aug-05, 05:26 PM

Right now I'm debating getting a trainer not for everyday workouts but to help write up a regime every 5-6 weeks. I've read that you need to vary your routine otherwise the muscles get used to the exercise and it’s not as effective... But trainers are very expensive so I might try to do it myself with some help from you guys here and see how that goes.

I think my end goal would be to have a muscular, defined build with a bf in the low teens... But that gives me a dilemma, what I see in the mirror still looks like a fat guy (not obese any more but still big) VS what the weight and bf scale saying that to be below 15% BF I just need to lose another 22lbs. I don't see another 22lbs turning me from a fat guy to nearly having a 6 pack.

But back to the positive  I guess for the next few two weeks I will continue with my weight loss plan doing mostly cardio and once a week doing a full body lifting session. In two weeks I should be close to 210 at that point I think I will start switching from weight loss to more lifting.

**cursor** · 03-Aug-05, 05:50 PM

Personally, I would start doing multiple sessions per week ... right away. If your schedule allows, try a whole-body routine, focusing on compound lifts. Lifting three times per week, on alternating days, should be constructive. Doing this for 6 weeks will promise positive gains.

What kind of weight system do you have available to you?

Have you peeked a the progress that AARS has experienced?

vivid · 03-Aug-05, 09:41 PM

AARS is impressive, that’s some hard work there. Good for him.

I go to the LA Fitness near my home; they have a good selection of cardio machines with multiple versions of ellipticals, stair masters, and bikes...

As for their weight equipment they have free-weights then two lines of machines one has you have to add weights to, the other you just move the pin to select the amount of weight... Not sure who makes each; I will take better look tomorrow.

Right now 3 days a week I goto the gym twice a day and 3 day I go only once, When I do weights, should I do the weights on a day where I don't do a full 30 mins of cardio, or can I do both on the same day but at different times and which is better to do first?

**Lady C** · 04-Aug-05, 09:29 AM

Can you only make it to the gym 3x per week? It would be best to go to the gym 6x per week. 3 days cardio and 3 days weights.

If you can't go more frequently then, I don't see a need to do cardio multiple times a day. If you replace one of those sessions with weight training you would be much better off. Weights in am, cardio in pm. Never do cardio before weights in the same gym session. Weights before cardio is ok in the same gym session.

vivid · 04-Aug-05, 10:21 AM

Lady, thanks. Recently I have been going to the gym 6 days a week, of those 6 days 3 would be both AM and PM 30min cardio session and 3 would be just an AM 30 min cardio session.

vivid · 05-Aug-05, 11:03 AM

I did not want to start a new thread just for this qu and it kind of ties in. Below is what I did for my first lifting session.

Assisted Dip - Cybex
Assisted Chin up - Cybex
Seated Leg Press - Cybex
Ab Crunch - Life Fitness
Seated Shoulder Press - Free Motion Cable

I did three sets doing 10/8/6 reps (I should say the most reps I could do). This took 30 mins including a 5min warm up. Do you think this is a good line up for full body session? I could extend my session to 45 mins allowing me to do 3 more lifts. Thanks guys

**cursor** · 05-Aug-05, 12:20 PM

Quote:

Originally Posted by vivid

Do you think this is a good line up for full body session?

How did you feel at the end of the session? Do you feel that you could have done more?

vivid · 05-Aug-05, 01:35 PM

I felt good, not completely wiped out and after a short rest period I was/am fine... I would say I was going about 80% so I did have a bit more to give but thought it was best not want to push it too hard the first few times

vivid · 06-Aug-05, 10:22 AM

Got anther qu about after work-out snacks... after weight I'm taking a 20gm protein shake with 110cals and after a cardio session I'm taking the same protein drink as well as a banana, does this sound about right? And I have read about people taking a pre work-out snack but did not know what kind of snack and how long before your work out to eat it?

**Lady C** · 06-Aug-05, 10:30 AM

Give yourself 30 min to 1 hour after you eat before you workout. Complex carbs are great pre-workout (like oatmeal). You are fine with the post-workout meals being the same after cardio and weights.

vivid · 07-Aug-05, 07:24 PM

I added one more exercise on to what I had. Now I'm doing

Hanging Leg raises with a twist at the top (no weight)
Assisted Dip - Cybex
Assisted Chin up - Cybex
Seated Leg Press - Cybex
Ab Crunch - Life Fitness
Seated Shoulder Press - Free Motion Cable

I have enough time to add two more exercise in to my work-out. Is there an area that I have not worked enough? I was thinking that I am not really get my lower back and I should add Back Extensions, or is there a compound exercise that I can get my lower back? Any other suggestions would be great..

Thanks Curser, Lady and all the other peps on here.

**Lady C** · 08-Aug-05, 10:26 AM

Back extensions are great. You could add bench press and barbell or dumbbell rows. These are core exercises for the chest and back, respectively. Also, don't forget to work the hamstrings. I would do Straight-leg deadlifts.

vivid · 08-Aug-05, 02:34 PM

thanks Lady C. I will try to add those in, may have to find more time from somewhere