Me 3 weeks into a gym routine

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oneupmshrm

0
Allright here I am. Please any advice on what would be the best possible Circuit and Cardio Program would be wonderful. I am currently 5'9" 226lbs. Well my goals are to get rid of this gut and manboobs lol.

Seriously though I just joined a gym about 3 weeks ago and like a fool I did not weigh myself that first week but when I did I was at 228. I would like to get to 200 if not lower.

I met with a personal trainer and she put me on a simple circuit and cardio for starters. The max weight she has me lifting is no more than 50 lbs on the machines. And 45 minutes of cardio. (yes I am that out of shape).

I go to the gym at least 3 day a week if not 4 depending on what I have going on with work and my children.
 

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Good luck with your goals.

Personally I dont do nor give to anyone long duration cardio stuff. From what I can tell, interval training is far superior. Only thing, can you lift more then 50lbs on any machine?
 
I am sure I can lift more. I do not have any restrictions. But I am not sure how much. I currently am doing 3 sets of twelve. .

Since I am a complete newb can you explain interval training?

The personal trainer session was a freebie when you sign up. So I do not regularly use one.

I personally thought the 45 minutes of cardio was a bit much as well. How long do you suggest? I like to alternate between the elliptical and exercise bike.

Thanx for the input:)
 
before we talk about exercise we should talk about your diet.

Have you been following any type of diet plan? Or are you just hoping that by exercising you will lose the fat?

Do you count calories? Do you know how many calories your body needs each day?

Do you have any idea what % of each nutrient makes up your calories on a daily basis? (Example 40% carbs 30% protein 30% fat..)
 
I have not been following any type of diet plan. But the wife and I are gonna go grocery shopping tomorrow.

Phate gave me a link to a BMR calculator so I am gonna use that as a guide.

As far as what % I am totally lost:(
 
I'm not looking much different, but i hope we both get it together soon. I'm too shy to post pictures here, hehe. BTW, those are some S1CK tats... :)
 
oneupmshrm said:
I have not been following any type of diet plan. But the wife and I are gonna go grocery shopping tomorrow.

Phate gave me a link to a BMR calculator so I am gonna use that as a guide.

As far as what % I am totally lost:(
Click to expand...

yeah, figure out your BMR and then your maintance level of calories (the amount of calories needed to maintain your weight)

Then you are going to have to burn more calories than that (your maintance level) throughout the day through a combination of eating less and exercise.
 
M.E. said:
I'm not looking much different, but i hope we both get it together soon. I'm too shy to post pictures here, hehe. BTW, those are some S1CK tats... :)
Click to expand...

Yeah I am tired of looking like this. M.E. just stick with it and you can do it. There are alot of helpful people on these forums.

Also thanx for the compliment:))



realworksuks said:
yeah, figure out your BMR and then your maintance level of calories (the amount of calories needed to maintain your weight)

Then you are going to have to burn more calories than that (your maintance level) throughout the day through a combination of eating less and exercise.
Click to expand...

Thanx for the advice realworksuks.

My BMR is 2139 and my daily caloric needs with moderate activity (working out 3-5 days a week) is 3315. So I will have to burn 1176 calories a day?
 
oneupmshrm said:
Thanx for the advice realworksuks.

My BMR is 2139 and my daily caloric needs with moderate activity (working out 3-5 days a week) is 3315. So I will have to burn 1176 calories a day?
Click to expand...

No, your BMR is your basal metabolic rate, which is the amount of calories that your body uses each day if you don't do anything at all, the amount of calories your body needs to carry out all of it's daily functions, like your heart beating, etc.

So your maintance calories is 3315, so that means you will have to make a calorie defecit less than 3315. A good place to start is 500 below your maintance level.

So eating 2800 or so calories per day would be a good place to start. If after a week or two you haven't lost any weight one of two things happened...

1. You didn't count your calories close enough and you ate too much because of it

or

2. Your maintance is less than what you estimated, so you will have to eat less or exercise more because of that.


Also, on days you don't do anything you should adjust your calorie intake accordingly. If you just sit in a desk job for the whole day and it's an off day from the gym you won't be burning 3315 calories per day.
 
realworksuks said:
No, your BMR is your basal metabolic rate, which is the amount of calories that your body uses each day if you don't do anything at all, the amount of calories your body needs to carry out all of it's daily functions, like your heart beating, etc.

So your maintance calories is 3315, so that means you will have to make a calorie defecit less than 3315. A good place to start is 500 below your maintance level.

So eating 2800 or so calories per day would be a good place to start. If after a week or two you haven't lost any weight one of two things happened...

1. You didn't count your calories close enough and you ate too much because of it

or

2. Your maintance is less than what you estimated, so you will have to eat less or exercise more because of that.


Also, on days you don't do anything you should adjust your calorie intake accordingly. If you just sit in a desk job for the whole day and it's an off day from the gym you won't be burning 3315 calories per day.
Click to expand...

Great Post, RWS! :)

Best wishes to you!


Chillen
 
oneupmshrm said:
Ok I see thank you Realworksucks.



Thanx Chillen
Click to expand...

:yelrotflmao:

Wish you the very best of luck, man!

KEEP ROCKEN ON!


RUN OVER SH@T.........

:)

Chillen
 
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