Okay here's the scoop. I'm 5'8" and 360lbs. I'm not a stranger to sports or the weight room. Through illness, work and laziness, things have gotten out of control physically. I fairly strong and I have muscle mass, I just have an insane amount of body fat.
So I've adopted the following workout in my slow march back to healthiness.
Based on the reps and sets for that day, I chose a weight that gets me close to failure after 3rd set of each exercise. I do vary the grips (pronated or supinated). For the bench press, I change it up from flat to incline and sometimes I use a wide or narrow grip. I also change up the method. Some days free weights, some Hammer Strength machines, some days dumbells only.
Monday -- 3x10
Chest - Bench Press
Back - Pulldown
Shoulders - Military Press
Hips/Lower Back - Good Mornings
Thighs - Squats
Arms - Dumbell Curls
Calves - Calf Raises
Wed -- 3x8
Same Exercises
Friday -- 2x15
Same Exercises
After lifting, I usually walk on the treadmill for 30 min with varying incline between 2.5-3.5mph.
On off days, I ride the bike for about 30min. I try to do intervals. I usually stay at 70-80rpm. After every minute I pedal at about 100 rpm for 10 sec.
Then I walk-jog for 30 min. I jog for 1 min and walk for 2-3 min. I can't do HIIT cause I am not in good enough shape for that.
As stated earlier, I am looking to lose body fat. I'm not trying to be a body builder. Basically, for the large muscle groups, I use compund exercises. And then I use 2 single joint exercises.
My diet is approx. 2500-3000 calories per day.
Is this workout sufficient? Does anyone have any suggestions that could help accelerate the fat loss?
Any help would be greatly appreciated.
So I've adopted the following workout in my slow march back to healthiness.
Based on the reps and sets for that day, I chose a weight that gets me close to failure after 3rd set of each exercise. I do vary the grips (pronated or supinated). For the bench press, I change it up from flat to incline and sometimes I use a wide or narrow grip. I also change up the method. Some days free weights, some Hammer Strength machines, some days dumbells only.
Monday -- 3x10
Chest - Bench Press
Back - Pulldown
Shoulders - Military Press
Hips/Lower Back - Good Mornings
Thighs - Squats
Arms - Dumbell Curls
Calves - Calf Raises
Wed -- 3x8
Same Exercises
Friday -- 2x15
Same Exercises
After lifting, I usually walk on the treadmill for 30 min with varying incline between 2.5-3.5mph.
On off days, I ride the bike for about 30min. I try to do intervals. I usually stay at 70-80rpm. After every minute I pedal at about 100 rpm for 10 sec.
Then I walk-jog for 30 min. I jog for 1 min and walk for 2-3 min. I can't do HIIT cause I am not in good enough shape for that.
As stated earlier, I am looking to lose body fat. I'm not trying to be a body builder. Basically, for the large muscle groups, I use compund exercises. And then I use 2 single joint exercises.
My diet is approx. 2500-3000 calories per day.
Is this workout sufficient? Does anyone have any suggestions that could help accelerate the fat loss?
Any help would be greatly appreciated.