Hi guys. I've been reading through some forums lately and decided to join here because the community looks great and active. I've been looking for some answers to some questions I have but can never seem find exactly what I'm looking for, so hope you don't mind me asking here. I tend to write long posts, hope you don't mind.
I'm 35, 6'3", and weighed 223lbs about 8 weeks ago. It was fat weight, mostly in my gut, I'm skinny almost everywhere else. I've tried over the past 10 years or so to lose the weight but have never been able to stick with a diet and exercise program for more than about 2 weeks. Well, at the end of May, something in me changed. I started watching the calories and doing cardio regularly. As of today, I'm at 209. I hadn't been below 216 since I was 23 yrs old. For about the past 6 weeks, I've added some weight training to my regimen. I've been using a Total Gym and a Recumbent Stationary Bike. My first weight goal is 198. From there, I'd like to ultimately get to 185.
I have been reading a lot about diet and exercise since then all over the web. I want to begin building some muscle while continuing to lose the weight. I'm not looking for a bodybuilder's body, but definitely would like some muscle definition and tone.
After doing the reading, I understand that free weights are the best way to go to build muscle. I have recently purchased a used weight bench, barbell, and about 75lbs of weights. I am supposed to be getting a 40lb set of dumbbells today. Also bought a pull up bar.
Now I'm trying to understand what a true workout routine entails. Here's what I started this week. (Still using the Total Gym for a couple things until the dumbbells get here.) I have 1 Hour during the day Monday thru Friday to exercise...that's it right now. Forgive me for any mistakes with regards to terminology. Also, I have somewhat bad knees. It hurts to do squats, so I haven't included them.
Monday - Chest/Biceps/Abs
Flat Bench Press, Flat Bench Dumbbell Flyes, Barbell Curls, Dumbbell Curls, Side-to-Side Crunches, Reverse Crunches
Tuesday - Cardio on the bike; Doing 2 minutes slow; 1 minute "sprint"; and rotate for 35 mins.
Wednesday - Shoulders/Legs/Abs
Seated Barbell Military Press, Lateral Dumbbell Raises, Barbell Shrugs, Walking Lunges, Calf Raises, Side-to-Side Crunches, Reverse Crunches
Thursday - Cardio = Same as Tuesday
Friday - Back/Triceps/Abs
Pull Ups, Barbell Row, Stiff legged Deadlift, Dips (on the Tot Gym), Dumbbell Tricep Extensions, Side-to-Side Crunches, Reverse Crunches
Nutrition:
Been eating 5 smaller meals a day including a protein shake/bar after I work out (I have some Whey protein powder). I've been getting around 100 - 150 gms of Protein daily. Drinking at least 32oz of water a day.
My actual question is, What can I do to improve my routine (working out or nutritionally) with the limited time I have? I want to get the most muscle building I can since the fat is coming off pretty well so far.
Thanks for your opinions and suggestions!
I'm 35, 6'3", and weighed 223lbs about 8 weeks ago. It was fat weight, mostly in my gut, I'm skinny almost everywhere else. I've tried over the past 10 years or so to lose the weight but have never been able to stick with a diet and exercise program for more than about 2 weeks. Well, at the end of May, something in me changed. I started watching the calories and doing cardio regularly. As of today, I'm at 209. I hadn't been below 216 since I was 23 yrs old. For about the past 6 weeks, I've added some weight training to my regimen. I've been using a Total Gym and a Recumbent Stationary Bike. My first weight goal is 198. From there, I'd like to ultimately get to 185.
I have been reading a lot about diet and exercise since then all over the web. I want to begin building some muscle while continuing to lose the weight. I'm not looking for a bodybuilder's body, but definitely would like some muscle definition and tone.
After doing the reading, I understand that free weights are the best way to go to build muscle. I have recently purchased a used weight bench, barbell, and about 75lbs of weights. I am supposed to be getting a 40lb set of dumbbells today. Also bought a pull up bar.
Now I'm trying to understand what a true workout routine entails. Here's what I started this week. (Still using the Total Gym for a couple things until the dumbbells get here.) I have 1 Hour during the day Monday thru Friday to exercise...that's it right now. Forgive me for any mistakes with regards to terminology. Also, I have somewhat bad knees. It hurts to do squats, so I haven't included them.
Monday - Chest/Biceps/Abs
Flat Bench Press, Flat Bench Dumbbell Flyes, Barbell Curls, Dumbbell Curls, Side-to-Side Crunches, Reverse Crunches
Tuesday - Cardio on the bike; Doing 2 minutes slow; 1 minute "sprint"; and rotate for 35 mins.
Wednesday - Shoulders/Legs/Abs
Seated Barbell Military Press, Lateral Dumbbell Raises, Barbell Shrugs, Walking Lunges, Calf Raises, Side-to-Side Crunches, Reverse Crunches
Thursday - Cardio = Same as Tuesday
Friday - Back/Triceps/Abs
Pull Ups, Barbell Row, Stiff legged Deadlift, Dips (on the Tot Gym), Dumbbell Tricep Extensions, Side-to-Side Crunches, Reverse Crunches
Nutrition:
Been eating 5 smaller meals a day including a protein shake/bar after I work out (I have some Whey protein powder). I've been getting around 100 - 150 gms of Protein daily. Drinking at least 32oz of water a day.
My actual question is, What can I do to improve my routine (working out or nutritionally) with the limited time I have? I want to get the most muscle building I can since the fat is coming off pretty well so far.
Thanks for your opinions and suggestions!
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