Hello, pretty much right now im 5'8" 227lbs, bodyfats prolly in the upper 20s. Been trying to cut for a while but its been a battle of being too tire after work , get started (which has always been the biggest problem) and then injuring myself at work (old job in a warehouse doing lots of lifting). Im finally in a position to get started w/o those problems interfering and finally locked into it mentally. Right now my only problem is getting time in for lifting b/c i dont always get home from work consistently (hours are 8:30-5, but well ive actually gotten out at five maybe 3 times in the past month+). Ive gotten my diet together and am doing 30 - 45min. cardio (treadmill around mph on incline increasing it every couple of minutes) in the morning right after i wake up.

Right now i just gotta figure out a good full body workout routine i can do in about an hour or so. Since i dont consistently get home from work w/ time to lift so i dont want to do a program like back/bi's monday, chest tri's weds, shoulder/legs fri etc......... Just need something good i can get the most out of, like whick are the best 2-3 exercises to do for each section so i can be the most effective

TIA

Rob

Welcome!

One of the things you are going to learn from reading here is that you NEED to get consistency. You need to make it a priority. Set an NON-NEGOTIABLE appointment for your workouts.

The biggest reason for this is that if you only go "whe it's convenient", suddenly, no time will be convenient.

Good luck, and stick around. We're all in this together!

Well i am consistent w/ my cardio i do it m-f for 30-45min. first thing in the morning. Its just time to do weights, but right now lifting is secondary to me as im looking to loose fat more than gain muscle. Problem w/ doing weights in the morning is that where they are ill end up waking the rest of my family up, the treadmill is in the basement so no one hears me.

Well i am consistent w/ my cardio i do it m-f for 30-45min. first thing in the morning. Its just time to do weights, but right now lifting is secondary to me as im looking to loose fat more than gain muscle. Problem w/ doing weights in the morning is that where they are ill end up waking the rest of my family up, the treadmill is in the basement so no one hears me.

For anyone who has the goal of losing fat, lifting should be first priority along with the diet. Not cardio.

For anyone who has the goal of losing fat, lifting should be first priority along with the diet. Not cardio.

While I agree that lifting is key, and have been doing quite well without cardio, isn't weight loss that much easier with cardio?

NOTE: I've lost 40 pounds since July with virutally no cardio.

While I agree that lifting is key, and have been doing quite well without cardio, isn't weight loss that much easier with cardio?

NOTE: I've lost 40 pounds since July with virutally no cardio.

Not necessarily. Your results speak for itself. :tu:

Personally, I never do cardio. But 15 years or so ago, I used to do cardio. Since giving it up, I am much leaner with lower bodyfat levels year round, not to mention for competition as well.

Keys: Progressive resistance training, proper nutrition.

System60......so your going to have to cut it down to barebones. No iso's or "guess I should do these too".

You could go with:-

(1) bench
(2) squat
(3) deadlift (alternate with squat)
(4) chins and reverse chins
(5) seated rows
(6) abs
(7) military press


Not necessarily in the order I listed though. In fact if it was me doing it, I'd switch the order every week.

Not necessarily. Your results speak for itself. :tu:


Indeed, and I was only lifting on-and-off until December. (Basically getting a feel for the exercises, etc. I was also sick a lot in there.)

How are you cardiovascularily, though? I mean, say you had to play basketball ... would you get winded quick, or would your fitness through weight lifting keep you going?

Or, is that a separate issue -- basically being "in shape" for something particular you have to do for a sport, say running, or ice skating, or whatever?

How are you cardiovascularily, though? I mean, say you had to play basketball ... would you get winded quick, or would your fitness through weight lifting keep you going?

Or, is that a separate issue -- basically being "in shape" for something particular you have to do for a sport, say running, or ice skating, or whatever?

Firstly, congrats on your 40 lb weight loss!

Secondly, that's a good question.
I enjoy hiking, mountain biking, skiing just because I like doing these activities. But to get on a treadmill or exercise bike or elyptical for 45 minutes just ain't gonna happen for this homey :nono:

My "cardio", when preparing for a bodybuilding show, comes from practicing my posing (mandatories and choreographed routine) for 30-45 minutes 3-4x per week about 8 weeks out from the show.

If you have never done any actual posing, I can guarantee that first timers will be standing in a pool of sweat within the first 5 minutes....if they last that long.

And depending on how sadistic the head judge is, competitors can be up onstage posing for as long as 30 minutes under very hot stage lights. This is extremely grueling, as your lungs feel like they are fusing together and it becomes impossible to swallow, since all the water in your body has been squeezed out. If you are not in good cardio health, you will begin to quiver and shake uncontrollably, and stand a good chance of going down, whether onstage or backstage.

What I like to do when nearing a show, and bodyfat levels must drop below 4%, is to reduce my rest times in between sets, while keeping the weights as heavy as possible. Yes, my reps might suffer somewhat, but not always, since at this point in time I am running strictly on adrenalin, momentum, and pride :tucool:

Thanks for the congrats. I still have a ways to go, but it's a LOT of progress so far.

That does sound grueling. Yikes.

I hate "cardio", too. I can't stand being on a bike or whatever. I love playing real sports.

But when you only play basketball once a week, the guys who play more often or run a lot, run you right off the court.

So, that's why I was asking...

I might start running, but I bet I'l hate that, too.

But, you are saying you use the lifting as cardio by altering how you lift. Interesting... Perhaps that is something for me to think about, if nothing else than on the warm-up sets...

Well i am consistent w/ my cardio i do it m-f for 30-45min. first thing in the morning. Its just time to do weights, but right now lifting is secondary to me as im looking to loose fat more than gain muscle. Problem w/ doing weights in the morning is that where they are ill end up waking the rest of my family up, the treadmill is in the basement so no one hears me.

To an extent it is, but lifting also helps a lot, and it is the key to staying lean. You have to burn 3500 calories to lose a pound of fat, you might burn something like 400-500 calories each time you do cardio, and then that's it. However, when you lift you may burn about half as many calories as during the workout, but you also add muscle. Muscle is metabolically active, meaning that it burns calories just by being there, whether you are using it or not. So when you add muscle mass, you start burning more calories all day long. Also, this means that you can eat more to maintain current weight, which helps in keeping the fat off.

I read this earlier:
http://news.bbc.co.uk/1/hi/technology/4653434.stm

It's a article about West Virginian schools installing Xbox's and Dance Dance Revolution in their schools. The idea is that kids between 10-14 could do this instead of a sport and get in some physical activity.

For those who don't know, it's a series of games with those dance mats where you have to dance in time to the music and arrow pattern on screen. It can be pretty hard and tiring when you get into it.

Now, this could also be a good cardio activity, and perhaps more stimulating than going on the treadmill for some of us. Something to think about I guess! :)

To an extent it is, but lifting also helps a lot, and it is the key to staying lean. You have to burn 3500 calories to lose a pound of fat, you might burn something like 400-500 calories each time you do cardio, and then that's it. However, when you lift you may burn about half as many calories as during the workout, but you also add muscle. Muscle is metabolically active, meaning that it burns calories just by being there, whether you are using it or not. So when you add muscle mass, you start burning more calories all day long. Also, this means that you can eat more to maintain current weight, which helps in keeping the fat off.

I understand all that , thats why i wanted to know about the best full body routine i can do since its sporadic as when i can do it, like what hevymetal suggested


(1) bench
(2) squat
(3) deadlift (alternate with squat)
(4) chins and reverse chins
(5) seated rows
(6) abs
(7) military press


but i dont have anything at home i can use t odo chins/reverse chins, any more to throw in there i figure when i do have time i do have time to do 1 or 2 more on top of those 7, or maybe ill just do more sets of those

If you don't have the time or energy to train after you come home from work, my suggestion would be to train in the morning instead of your 45 minutes of cardio.

Don't really know what kind of setup you have at home, but a total body 3 day routine would look something like:

Squats: 2x8-12 reps
BB or DB Rows: 2x 8-12 reps
Incline BB or DB Press: 2x8-12 reps
Roumanian or Conventional Deadlifts: 2x6-10 reps
Dips or Military Press: 2x6-10 reps

Try this for 4-6 weeks, always attempting to increase the weight every week. After 4 weeks you can either, add in an extra set per exercise or after 6 weeks go on a completely different routine, which will keep you on the road to progression with mucle gains and fat loss.

But, as I stated above, your nutrition will be the key to tying it all together.

:gl:

This isn't really advice...but just extra motivation if you haven't done these calculations. If your body fat is really in the upper 20s, you have a lot of lean mass at 227 lbs. If you keep all your muscle during your fat loss, you'll look great at 5'8" when you finish.

If you are at 25%:
You have 56.75 lbs. of fat.
If you lose 40 lbs. of fat, you will be 187 lbs. at < 9% body fat.

If you are at 30%:
You have 68.1 lbs. of fat
If you lose 50 lbs. of fat, you will be 177 lbs. at ~10% body fat.

That'll look REALLY impressive at 5'8". Good luck!!!

At home (i know im gonna get some gripe for this)
i have a Bowflex, but i also have a barbell,dumbbells, weights. Main problem w/ lifting in the morning is its all right next to my mothers room.


Im defitetly in upper 20s but i mean 28-30 maybe a little higher but not much, i was in decent shape in highschool playing lacrosse

System60......Why don't you try a full-body split routine? that way if you get in late you don't have to put quite as much time into the workout.

If you missed a day with split you could double up on the next day.

Full body has it's advantages but personally I wouldn't want to be doing the same ex's every workout.

And you might find that if your doing fullbody three times a week and say, 3 sets to failure on every ex. you might be burning out pretty quick. (Don't know what you're age or recovery rate is).

If you don't have a chin bar you could do curls instead for the biceps.

Instead of doing flat bench 3 times a week I'd change it up to flat B. on Monday, Incline and flat dumbell press on Wed., and Dips on Friday.

I wouldn't do deads and squats on the same day.

You could apply this to every ex. type.

But I'm thinking you might be better off with a split.

How does this sound , building on what mastover and hevymetal suggested. Doing 2 diff exercises for each group but switch it up like

1
Squat/Leg Curls
Seated Rows/Lat pulldown
Military Press/Side Raises
Bench/Incline Bench
Overhead Extention/Skull Crushers

2
Deadlift/Lunges
lateral raises/arnold press
Reverse Grip Rows/Stiff-Legged Barbell Deadlift
Bench/Flys
Barbell Curls/Hammer Curls

Thoughts? Suggestions?

hey System60 - you can get a chin bar for a doorway for about $15. Chins are a great exercise and well worth doing.