Up to this point, I've dropped over 40 pounds. I'm 6', 210 pounds currently. I want to start incorporating a workout plan into my cardio regimen, but it's been a while since I've lifted weights. I've searched for a beginner's plan that'll get me started, but as far as I know, every plan it's pros and cons. This is the current plan I'm looking at: http://www.t-nation.com/readArticle.do?id=459533. Does this like a good plan to start out with?

My goals are pretty simple.
(1) Get lifting incorporated into my regimen. Once I've done it for a while, I'll start tweaking my program and routine.
(2) I still want to drop about 20-25 pounds. I also want to build muscle and get stronger. Not sure if both can be done at the same time. :confused:
(3) Long term goal is to gain mass, but the good kind. I've dropped most of the fat, now's the time for muscle gain.

Those are my goals, now I need a need a program to go by. Thanks for all suggestions ahead of time.

BBB is a good plan for beginners. Another Waterbury plan that works good for beginners is Antibodybuilding Hypertrophy.

Also search for Mark Rippetoe's Starting Strength plan as an option.

You are making a good choice to emphasis lifting as part of a fat loss plan :tu:

Quick question of the BBB plan...

Each workout calls for 8 sets of 3 reps. Only 3 reps? That seems like a very low number.

Quick question of the BBB plan...

Each workout calls for 8 sets of 3 reps. Only 3 reps? That seems like a very low number.

It is a low number. The point is to be able to do just as many reps as say 3 sets of 8 reps, but at a significantly higher weight. So you are doing the same reps with a higher load and providing more stimulus.

Great! I guess I just found my new program. Thank you!

Although I'll be starting weight training, I'd like to keep the cardio going as well. I've built up my cardiovascular system pretty nicely I think. I'm currently doing around 2 miles everyday. Would it be more beneficial for me to incorporate a different kind of cardio. HIIT? And is it ok to engage in this on my non-lifting days?

Do whatever cardio you'd like. I personally like HIIT and think it works. I'd give yourself a day's rest a week at least, though.

In reference to the workout (and I know this is already a seperate thread), should a beginner engage in full body or upper/lower split like this program? Or does it matter?

In reference to the workout (and I know this is already a seperate thread), should a beginner engage in full body or upper/lower split like this program? Or does it matter?

I think it is perfect. I think way too many beginners want to get a complicated split that wastes a lot of time doing isolation movements when they could be getting overall body work with full body or upper/lower work.

Splits can work, but I think they work better for more advanced lifters personally. Most people don't give full body or upper/lower a chance as you don't see it very often in the mags.

If you really want a lifting plan that suits you well ~ make one. Buy some dumb bells and look up some workouts. Start "moderately" heavy for a few weeks, then just keep upping the weights, adding new lifts, and then seek out your pre-structured routines. I'm still doing my own thing. I'm not going to look for an "official" routine until I stop seeing results doing what I'm doing now ~ after all, if it ain't broke - don't fix it!