Starting over, from scratch 34y/o male @220lb - 6ft

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Patman

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Looking for advice on where to start. I was in the USMC 10 or so years ago and was in great shape. Like many of my friends as soon as I got out I quit working out. I now am over weight and really don't like what I see in the mirror. My cardio is shot and I can barley touch my toes when I stretch. Where so I start?

I have an elyptical, statinary recombant bike, pretty decent road bike and a free weight and pully system with leg attachments.

Do I start with Cardio?
Do I start with Stretching?
Do I start with weights?
Or a little of each... Any help here would be much appreciate!
 
Ive been reading through the pages here and Im getting a little smarter than I was...

Here is what I've learned.

1. While im over weight, cardio is shot and just plain out of shape, starting is better than not starting.

2. Even though Im over weight I still want to bulk up and that is a process.

3. I should eat up to 6 meals a day - I dont know what to eat yet... - and hit the weights

4. Since I want to bulk up I should do higher weight and less reps

5. Some warm up excercise is a very good idea - Foam rolls and what not.

6. Stretch after my workout!

If im missing anything please let me know...
 
Semper Fi, I am in the same boat as you but I only waited 6 years after I was discharged from the good old Corps to start again. When I got out, I ended the PT?

I was in really good shape, I ran Ironman PFT's regularly. I could do over 40 dead hang pullups, 17:30 3 mile run, I can do about 10 pullups, 25 min 3 mile run now!

Oh well, at least your determined to make the change again. While I am no expert, I'd say that you should cut your calories by about 300 and get your BF down, then you can see what you have got to work with. Do about 3 total body workouts a week, and 2-3 HITT sessions, it will get your BF down.

Good luck Devil Dog
 
The Plan

Semper Fi! OORRAAHHH!!!

What exactly is HIIT?

I am assuming High Impact something or other....

As for a routine here is what I was looking at...

Day1 - Upperbody Pushes (Flat & Incline Press, DB Butterfly, Tri Kickbacks & Pushdowns)

Day2 - Rest, Stretch & Eliptical for 30min

Day3 - Upper Body Pulls (DB Curls Seated and Standing, Preacher Curls, Lat Puldowns, 90 Straight Bar Row & Bent DB Row)

Day4 - Rest, Stretch & Eliptical for 30min

Day5 - Shoulders and Legs (Military DB Press & Military Bar Press, Seated leg extension, Leg Curls, Dead Hang DB Lunge, Squats, Calf Raises)

Day6 - Rest, Stretch & Eliptical for 30min

Day7 - 14 mile bike ride & stretch


I was planing on going the protein shake route to bulk up. My hopes are that my cardio will improve as I get into working out and the eliptical will be instrimental in that.

Am I on track here or would you recomend a different or more excercises what are your thoughts man...?
 
HITT=High Intensity Interval Training

The goal is to burn a lot of calories in less time. It also "tricks" your body into burning stored fat instead of just the available carbs. Do a HIIT search in this forum, LOTS of info. Basicaly its alternating 30s-1min of sprinting, with 30s-1min jogging, repeat until you are drained. I think there are variations with the bike and eliptical as well, look into it if you don't like running. I would replace your standard 3x a week eliptical with some form of HIIT.

As far as your weight training, too many isolation excersizes. 3 bicep & 3 back, your back is WAY bigger, I would do only 1 "bicep" excersice, and 1-2 more back excersizes, your biceps will get the work from those. Try shrugs, and alternate the curls, one each workot. I always do back first by the way, then see if you have energy for 1 or 2 bicep excersizes.

Upper body seems pretty good.

Good luck and definatly look into HIIT.
 
Back Excercises

Thansk a lot jsbeckton!

You said, " I would do only 1 "bicep" excersice, and 1-2 more back excersises".

What other Back excercises would you recomend?

What is the best Bicep excercise that I can do if I am only going to do one?

Keep in mind that I only have so much equipment in my basement.

I'd imagine that Standing DB Curls would be the best but that is just my oppinion. As for other Back excercises, I have no idea and could really use your help.
 
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