What would you recommend?

SoonerDustin · Mon, February 4th, 2008, 04:20 PM

First time poster here, been reading for about two weeks and I really can't decide what I need to do....

I'll give you a little background, I'm 5'11" 270lbs. I have always had good muscle mass (when I say that I mean large arms, shoulders, and legs) and I have worked out sporatically since HS. In HS I was an all state football player, ran track and held severall conference records in power lifting. Back then I weighed 220 and was in great shape.

I got married when I was 19 and "normal" life has taken its toll. I sell insurance and set at my desk the majority of the day. My doctor prescribed phentermine and I have lost 12 lbs in two months. I have been getting up for the last week and a half and doing some aerobic video my wife has. ( I know, believe me, it was tough for my macho ego as well) I feel a lot better, but I really would like to drop the weight. I will be purchasing the Powertec workbench rack system later this week so that I can get the weight training aspect taken care of. But I am the type that really needs a good plan and after reading all this info over the past few weeks I am confused and frustrated as to which way to go. My wife is disabled and frankly only has about 12 quality years of life left. I have 3 young boys and I have to be around for them so I know I need to be more healthy.

My short term goal is to be in good enough shape to hike into and out of the Grand Canyon with my wife and boys in the second week of April. I will probably have to help my wife and I don't want to be sucking wind doing it.

Basically, I need a diet to follow, and a training plan. I am experienced with the weight training aspect, so that much I know I can take care of. I need a little help coming up with a dieting plan that would suit me.

Can anyone help?

NCNBilly · Mon, February 4th, 2008, 04:29 PM

You need to help yourself first by reading all the stickies in the beginner forum. If you don't want to invest the time to research, I suggest hiring a trainer (SwoleCat is great, and a forum sponsor).

You'll find people here more than willing to answer your questions, but I can bet that 99% of what you need to know is already written, waiting for you.

digitalnebula · Mon, February 4th, 2008, 04:31 PM

You can assemble everything you need from the stickies in the beginner forum.

Start there. Build something and try it for a few weeks. If you are not getting the results you want, tweak it and go a couple more weeks.

At 5'11" and 270, eating clean/whole foods and doing any kind of exercise will get you going in the right direction....

SoonerDustin · Mon, February 4th, 2008, 04:38 PM

Quote:

Originally Posted by digitalnebula

You can assemble everything you need from the stickies in the beginner forum.

Start there. Build something and try it for a few weeks. If you are not getting the results you want, tweak it and go a couple more weeks.

At 5'11" and 270, eating clean/whole foods and doing any kind of exercise will get you going in the right direction....

Thanks guys. I'm in the beginner forum now trying to get it figured out. I guess I needed to get past the "beginner" stigma that I had.

digitalnebula · Mon, February 4th, 2008, 05:16 PM

When you get your diet and workout split put together, we will be happy to help you get it dialed in.

Once we know your stats, your goals, and what your approach is going to be, we can help...and we are glad to do so!

But a startpoint helps...

SoonerDustin · Mon, February 4th, 2008, 05:23 PM

I have a good question for you...I used to weight train 5 days a week.

Monday, chest
Tuesday, back
Wednesday, shoulders and tri's
Thursday, bi's and abs
Friday, legs
Sat, cardio only
Sun, rest

after each 20 to 30 minute workout, I'd do 45 minutes of cardio, on either an eliptical, or running.

Would this work, or do you reccomend a different split?

Doubleoqueso · Mon, February 4th, 2008, 08:04 PM

Quote:

Originally Posted by SoonerDustin

I have a good question for you...I used to weight train 5 days a week.

Monday, chest
Tuesday, back
Wednesday, shoulders and tri's
Thursday, bi's and abs
Friday, legs
Sat, cardio only
Sun, rest

after each 20 to 30 minute workout, I'd do 45 minutes of cardio, on either an eliptical, or running.

Would this work, or do you reccomend a different split?

That's too much for a self-proclaimed beginner, you'd burn yourself out in no time. Heck, that'd burn out pretty much anyone sooner or later. Try a 3 day split with cardio on your non-lifting days. Remember, though ~ diet is the most important part of fitness.

SoonerDustin · Mon, February 4th, 2008, 09:48 PM

Quote:

Originally Posted by Doubleoqueso

That's too much for a self-proclaimed beginner, you'd burn yourself out in no time. Heck, that'd burn out pretty much anyone sooner or later. Try a 3 day split with cardio on your non-lifting days. Remember, though ~ diet is the most important part of fitness.

I trained in college with a body builder. I never really learned much about nutrition...I've just always been really strong. I'll give it a shot though. I appreciate the advice...

NCNBilly · Tue, February 5th, 2008, 07:31 AM

3 or 4 days max in the gym - 7 days cardio (spaced 8 hours from weight training) is plenty..

SoonerDustin · Tue, February 5th, 2008, 09:49 AM

Quote:

Originally Posted by NCNBilly

3 or 4 days max in the gym - 7 days cardio (spaced 8 hours from weight training) is plenty..

Billy, I'm curious, what are the benefits to spacing out the cardio 8 hours from your workout? I've always done cardio right after weights...

SoonerDustin · Tue, February 5th, 2008, 05:12 PM

I appreciate all the help I have recieved here thus far and I almost have my plan formulated. When I do, I will post it here! Thanks again guys.