Getting back into fitness

S

someguy

0
Hello all,
Its been a long time since ive been on these forums...way back to 2003.
Its been that long since ive worked out. i was 150 lbs back then.

I now weight 210 lbs and its not so much muscle :p I need a bit of help getting back into the swing of things and i remember that these forum had some awesome ppl on it!

Here are my goals: I want to loose fat and bulk up my muscle at the same time.
Ive put my self on a high protien and lotsa complex carbs diet.

Thing is ive kinda forgot how to work out or at least make a 8 week routine.

Im 5' 11" and weight 210 lbs about 50 - 60 lbs is fat

Can anyone give me some helpful advice or maybe help me make up a workout routine?

heres the equipment that i own, i got lots of free weights, a bench press and a pull up bar

Thanks for any help!
 
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1. Just curious, but how and why did you allow yourself to go from 150 -- > 210 even after being a member here? Was it a slow gradual thing, or did you not care at all?

2. Are you trying to gain weight or lose it? I'd advice going into a deficit and trying to lose the weight, you'll lose the fat and build some muscle.

3. Cut out junk food, sweets, soda. Go calculate your maintenance and eat in a 20% deficit.

4. Looks like you have all the equipment you need.

Squats / Deadlift
Military Press
Bent Over Row
Bench Press
Dips
Pull ups

Monday / Wednesday / Friday. Or 3x a week. Alternate squats and deadlift.
 
What happened is i went to college and put on the freshman 15 and then another 15...then i just got lazy and got unhealthy and it got worse and worse.

what i would like as an end result is be a lean 175lbs of muscle...but that will take a long time...

Should my routine look somehting like this

Mon - Chest, Tri, Shoulder
Tue - rest
Wed - Legs, Abs
Thurs - rest
Fri - back , bis
sat- rest or cardio if i feel like it
sun - rest or cardio if i feel like it

Stick to mostly compound excersizes

I found that i never needed to do cardio in the past
 
No, I don't think your experienced enough for a split. Do either a full body workout, push/pull split, or upper/lower split. And remember to get your diet and calorie intake under control or you wont make much progress.
 
How long should i do a full body workout before i start a split?

How many sets should i be doing for each excersize ? 3 ? then up the weight each week?

Before i was lifting pretty heavy at least the heaviest i ever lifted.. my bench press was 145lbs about 4 -6 times and could deadlift just over 200 lbs That was when i was 18
 
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someguy said:
How long should i do a full body workout before i start a split?
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When ever you get bored of it, or your body gets bored of it. Usually 6-8 weeks.

But don't be afraid to change the order of exercises, change reps and sets, add an exercise, etc. Change it up.

I don't think you should do a split at all. Splits are for more advanced lifters and you are not at a stage to where you should be dedicating a whole day to just a couple body parts.

You'll be fine with a push/pull or upper/lower for a while.
 
Ok

Whats push / pull ?

ill probably end up doing it like this

Mon - Upper body

wed - lower

fri - upper body

sat and sun - rest

mon lower

wed upper

and so on

does that seem right?

btw thanks for your input, i appreciate it
 
someguy said:
Ok

Whats push / pull ?

ill probably end up doing it like this

Mon - Upper body

wed - lower

fri - upper body

sat and sun - rest

mon lower

wed upper

and so on

does that seem right?

btw thanks for your input, i appreciate it
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1. A push/pull split is a routine where one day you'll do exercises that involve pushing the weight( bench press, military press ), and in another exercise ( deadlifts, pull ups, bent over rows )you pull the weight. It can get pretty creative.

TESTOSTERONE NATION - The Push-Pull Workout

2. if your going to lift 3x a week. You might as well just do full body workouts don't you think?
 
ok i think ill do the full body workouts 3 x a week. but also do the push pull thing at the same time... i like that idea..Thanks for the link looks very informative
 
Yea. Push/Pull is fun just because its something different than what people do most of the time.

Now, lets talk about your diet.

Have you started cutting the **** out of your daily diet?
Have you calculated how many calories you need to eat to lose weight?
If not, get to it.
 
for my diet im just going to eat pretty healthy things and eat alot of food...cause i want to bulk up.. No junk though.

I got lots of complex carbs

steak, fish, tuna, pork chops, eggs...cant afford chicken... its already expensive for everyhting else
 
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