workout routine

[scubadhp]

I was wondering if this sounds like a decent routine.
I've been running a half hour on my elliptical in the mornings before work (before breakfast)
then when i get home from work (i have a desk job, so i'm sitting all day long)
i hit the weights. i've been doing a two day cycle, day one its chest (bench, incline bench, and flies all with free weights), triceps (overhead extensions, kickbacks and dips) and legs (leg extensions, leg curls, and squats).
day two i do shoulders (military press, shoulder flies and upright row) biceps (dumbell curls and curls with the curl bar w/ plates) and back (row, back flies, upright row).

now i've read that doing a full body workout on alternating days with cardio on the days off is good, but isn't cardio everyday good too. i don't life every day of the week, often 4 days out of the week, sometimes 6 depends on my schedule. i'm trying to cut calories out of my diet, but don't want to be the crazy colorie calculating guy, so its pretty much i eat in moderation, try to keep it low fat and natural. i drink a ton of water every day.


i'm 6'1" and about 230 lbs and male
i'm trying to lose weight, but mostly want to be healthy
thanks for any advice

 

[vojdancov]

Do more compound exercises as opposed to isolation,
Add some of these exercises: Deadlift, chin-ups, pullups, lunges
Also add some ab exercises!

Since you're 230 and have a considerable amount of weight to lose, it's okay to do more cardio

You're currently doing a two-day split

Don't two it 6 times a week it leads to overtraining which is not good and counterproductive

Do it 4 times a week:
Monday: Workout 1
Tuesday: Workout 2
Wednesday: Cardio
Thursday:Workout 1
Friday:Workout 2
Saturday: Cardio
Sunday: Cardio

You might also add Cardio on workout days it's personal preference. You might do cardio more than 3 times a week but it might be too much for some people so you'll have to experiment and see.

Some might suggest full body workout might be better but I think that what you're doing can also get the job done.

Remember the diet is the most important thing. You need to eat less than your Maintenance level. Also not all kinds of fat are bad, Monounsaturated Fats and Polyunsaturated Fats are good fats, and in the right amounts contribe to better health. Natural peanut butter, flax oil, fish oil, will provide you with good fats.

The Carbohydrate/protein/fat ratio should be around 30/50/20.
Try to get around 230 grams of protein a day. Good protein sources are
chicken breasts, turkey breast, egg whites, fish, etc. If you're finding it hard to get enough protein get a whey protein powder.

Everyone is different so you'll have to experiment a bit, do sime trial and error and see what works for you best. I hope that you will reach your goals. Good luck!

 

[scubadhp]

Thanks for the input. I will try to sneak in a few of those compound exercises. i may have to invest in a pull-up bar, right now i just don't have the equipment for pullups and chin ups. i'm going to cut my lifting workouts to 4 days a week, and do cardio everyday, with a day off or two from the cardio every week. my more realistic goal is to get down to around 215 or so. as for the diet, i do try, but i'm not really willing to be too restrictive. i do, for the most part, eat pretty healthy, for me its mostly about portion control. i don't eat a lot of fried foods, or drink a lot. i eat a lot of lean protiens, like chicken, and fish occasionally. i guess i'm not really looking to be totally cut, i just want to be a little lighter on my feet, just make my daily life a little healthier.

 

[Dallen]

I think you're on the right track here. As for lifting weights, I recommend just lifting 3 times a week and lift hard and heavy and include large muscle groups - such as squats deadlifts etc.

I think you'll be fine. As long as you work hard, watch what you eat, etc, you'll eventually lose the weight and you'll feel a lot better. It seems like you and I have the same goal in mind. I started off at 240 pounds, and now I'm down to about 160~170 range (although I haven't checked my weight in about a month or two). Around the same height, too. I noticed I really started to lose weight right around the time I started running 3 miles on my off days, and 20 minutes, 2+ miles on weight days. Also, I recommend swimming, as it is supper fun. I think if you just continue with what you're doing, you'll find what you want.

Just keep up the good work. Good luck.