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Rlziggy
Old 12-24-13, 09:50 AM
Determined but lost. Need some advice
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So 3 years ago I was in descent shape. 215 and in the gym regularly. AND THEN weed happened, and then a gf, and then a breakup, and then lots of pizza and tv with the guys. 3 years later and BOOM 270 lbs! So needless to say I need to get back to where I was and then pick up where I left off. The problem is, I've forgotten a lot of what I knew about working out. For the past week I've been in the gym every day but I don't feel like I'm being efficient as I used to be. My current schedule is a 3 day cycle: back/bi's, chest/tri's, shoulders/traps. Beyond that, there's not much structure in my workouts (ie. keeping track of how many sets/reps, targeting different parts of a muscle, and so on) Does anyone have any recommendations for maximizing my gains?

P.S eggs for breakfast and fish/chicken and kale make up the majority of my diet. I try and keep carbs out of my diet for the most part cause I'm trying to lose 60-70 lbs
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Rlziggy
Old 12-24-13, 09:54 AM
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Btw, Merry Christmas Eve everybody
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Scrumhalf
Old 12-24-13, 12:20 PM
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You have not mentioned the two most important things - how many calories you are consuming (versus your maintenance level) and what, if any, cardio you are doing.
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Bouncer
Old 12-24-13, 01:40 PM
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Yea, I can tell by your post your mindset is still off. You talk about training and then only mention diet as a sort of side note.

Weight training has nothing to do with your problem. DIET and CARDIO is what you need to be focused on.
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Rlziggy
Old 12-24-13, 02:00 PM
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Well I'm not sure about the calories. It's probably not a whole lot but I will check on that. The reason I only mentioned diet as a side note is because I already know what I have to do for my diet and if I didn't mention that, somebody would give me a lecture about how diet is more important than weight training. I've already changed my diet. But what I'm curious about is how to maximize muscle gains because the more muscle you have, the more fat/calories you burn. Correct?
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Rlziggy
Old 12-24-13, 02:01 PM
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And also, before every workout I do the bike for 30 minutes. Keeping my heart rate at 140-155. I am 21
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jadenmiller
Old 01-08-14, 11:14 PM
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You are right, but first concentrate on weight loss losing fat will get toned body. You can gain muscle easily on toned body.
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Ashop
Old 01-11-14, 01:42 PM
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Originally Posted by Rlziggy View Post
So 3 years ago I was in descent shape. 215 and in the gym regularly. AND THEN weed happened, and then a gf, and then a breakup, and then lots of pizza and tv with the guys. 3 years later and BOOM 270 lbs! So needless to say I need to get back to where I was and then pick up where I left off. The problem is, I've forgotten a lot of what I knew about working out. For the past week I've been in the gym every day but I don't feel like I'm being efficient as I used to be. My current schedule is a 3 day cycle: back/bi's, chest/tri's, shoulders/traps. Beyond that, there's not much structure in my workouts (ie. keeping track of how many sets/reps, targeting different parts of a muscle, and so on) Does anyone have any recommendations for maximizing my gains?

P.S eggs for breakfast and fish/chicken and kale make up the majority of my diet. I try and keep carbs out of my diet for the most part cause I'm trying to lose 60-70 lbs

I would keep it simple in the begining after a lengthy layoff
I would do something like this:

MON: Chest,Shoulders,Tris
Wed: Legs (Thighs,hams,calves) Abs
Fri: Back, Biceps

Just do 3 sets per bodypart with weight that alows 12-15 reps.
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Scrumhalf
Old 01-11-14, 02:09 PM
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You need to start counting calories. The battle is lost if you don't start there.
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