Here is the deal guys:
I am currently 6'4" (ish) and about 330 lbs. About a year and a half ago, i was well over 400. at one point, i was down to about 275. the first time i lost weight, i dropped quickly basically by starving myself, but obviously that is not the way to go. so, this time, with a wedding pending, i am ready to be 100% serious and go at it like this is my last chance (because it is). i have read all the clean eating posts, and i know what i basically need to do, but i am having problems designing a workout for me. i have access to a track to run on, and a stationary bike, and a weight room. i enjoy the bike for cardio, and jogging on the track. but i need to lift to keep the great muscle that i built over the last year and a half. but i dont have a lot of free weights, so i am constricted to machines. so i am hoping to get some advice on what that work, and when. my plan for workingout out is MWF cardio - with T-TH lifting. i only do that because of my schedule and i have more time on those days to lift.


basically, any advice would be great. i am eating good, trying to keep a good macro balance, and i am recording on fitday.com.

thanks in advacnce

I'd make time for one more day of lifting if I were you... I would shoot for 3 - 4 lifting day's and do your cardio on the other day's... any reason you don't lift or do cardio on the weekend? those are two day's you failed to mention... if you need to do this for your wedding you can't discount two day's every week even if it's just cardio on those day's... diet is your biggest challenge and concern... what do you eat? and how often do you eat? give us a good sample day, including times and amounts and we can help more... check out the sticky posts and read up on diet... diet is your secret wepon, without it your just spinning your wheels ;)

good luck and welcome to the board :tu:

Here is the deal guys:
I am currently 6'4" (ish) and about 330 lbs. About a year and a half ago, i was well over 400.

i am having problems designing a workout for me. i have access to a track to run on, and a stationary bike, and a weight room. need to lift to keep the great muscle my plan for workingout out is MWF cardio - with T-TH lifting.

Get three days of lifting. Machines will do if they are good. If you have to do cardio, try to keep it in the 65-75% of max heart rate range and under 40 min. Cardio burns calories but doesn't build muscle or metabolism. Check out HIT, Max-OT, or Body for life.

Click under my signature and start reading.

Welcome- I remember you from somewhere... BOC? TexasTodd forums? Diet Diet Diet Diet. Try fasted cardio at 75% MHR every morning if your schedule allows, and lift as often and religiously as possible.

Here is the deal guys:
I am currently 6'4" (ish) and about 330 lbs. About a year and a half ago, i was well over 400. at one point, i was down to about 275. the first time i lost weight, i dropped quickly basically by starving myself, but obviously that is not the way to go. so, this time, with a wedding pending, i am ready to be 100% serious and go at it like this is my last chance (because it is). i have read all the clean eating posts, and i know what i basically need to do, but i am having problems designing a workout for me. i have access to a track to run on, and a stationary bike, and a weight room. i enjoy the bike for cardio, and jogging on the track. but i need to lift to keep the great muscle that i built over the last year and a half. but i dont have a lot of free weights, so i am constricted to machines. so i am hoping to get some advice on what that work, and when. my plan for workingout out is MWF cardio - with T-TH lifting. i only do that because of my schedule and i have more time on those days to lift.


basically, any advice would be great. i am eating good, trying to keep a good macro balance, and i am recording on fitday.com.

thanks in advacnce

Welcome- I remember you from somewhere... BOC? TexasTodd forums? Diet Diet Diet Diet. Try fasted cardio at 75% MHR every morning if your schedule allows, and lift as often and religiously as possible.


that was me on the BOC. i just got sidetracked but its becoming more apparent that the little good decisions are the ones to be made, not he big ones. each day i make a better decision then i would have the day before and i think that will be key to my re-dedication.