Back from a loooooong break

M

MassPotential

0
What would you guy suggest that I do to get back in the saddle? I was really into the gym when before i left for college, and now after a year i havent been to the gym more than like twice in a month. Now I know how to warm up and warm down and know how to use the equipment, but i was wondering if anyone could help me with a basic work out plan. Here are my stats...

315 lbs
5'11
44 waist
4x shirt

My goal is just to lose weight as quickly as i can without doing anything too strenuous or drastic. I really wanna replace fat with muscle (for lack of a more accurate term) in my chest, stomach, back and the love handle area, my legs are pretty good (i can leg press around 900 - 1k lbs). Also my arms need work, i can hardly bench press anything (around 50 - 70 lbs). If anyone would go so far as to give me a work out plan that would help, but any comments are also welcome. (M)Any dietary comments would be greatly appreciated also...
 
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Well for any results you're going to be bustin your butt, so I need your definition of strenuous or drastic. You're going to have to lift, do cardio, and eat right, bascially. It just depends how much you're willing to sacrifice.
 
You can't really replace fat with muscle in the sense that you turn it into muscle, but you can burn the fat off and have muscle underneath. So to do that, you'll have to do a lot of cardio and lift a lot. Get on a bike or elliptical machine if running isn't your thing, or you can swim it off, if that's what floats your boat. Since you've got some experience already you'll know to ease back in but your goal should be 3-4 sets of 10-12 reps for your weight exercise, or set each set until your muscle fails. Only when you work to or past your threshold, you'll be able to stimulate muscle growth.

I'm not such a great diet guy, so check out the diet/nutrition sections for more.

Basically for cardio you want you push yourself hard for a duration of X minutes. There is an equation for it or something, but basically just run a lot, bike a lot, swim a lot...

This may not be the best plan out there, but it's just to get started. Please don't just take my word for it and go at it, surf around and find some stuff, this site has a lot of great advice floatin around. Good luck with everything.
 
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