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2008/05/18, 07:41 PM
In November, I severly broke my leg/ankle, I am almsot fully recovered, I can walk but can't run yet, but I am getting there. In this time I was out of work since I do general labor at a factory, so I did nothing but sit around my apartment all day and play videogames, and gained ALOT of weight. I went from 190lbs to about 215lbs.
I gained alot of fat around my mid section, and I just feel unhealthy, and I want to get back in shape, I want to loose most of this fat and basicly "get ripped".
This is me now: http://xs127.xs.to/xs127/08211/may2007129.jpg
I have been doing alot of reading online for the last few days, and I am really unsure of what to do. Some articles say if you are overweight, but clean bulk, you wont add any more fat, and you'll burn off most of the fat on you and get ripped, but others said the best thing is to loose the fat first then try to bulk. I don't understand if I should try to loose weigt first or what, so I am hoping the free trainers community could shed some insight.
I am 100% comitted to working out and loosing weight.
So what would you guys suggest?
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2008/05/18, 07:45 PM
I am also unsure of what workout I should be doing.
This my idea of a routine, what do you guys think?
Sunday - Cardio Day (HIIT?)
Monday - Upper Body
Tuesday - Cardio Day (HIIT?)
Wednesday - Lower Body
Thursday - Cardio Day (HIIT?)
Friday - Upper Body
Saturday - Cardio Day - 30+ mins of Eleptical?
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2008/05/18, 07:47 PM
Logic should dictate what you do. If you just cannot stand the sight of yourself, that is not meant as a poke (simply how one feels about themselves), hope it is taken in context, then one should surely lose fat first. All the 'articles' you read about how you can 'bulk' clean and not add fat are far fetched to say the least. Best thing to do is set priorities, work on that one and then when goal is reached or you are happy again, set the next one.
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Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
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2008/05/18, 07:53 PM
Thanks for the reply.
I just wasnt sure since my end goal I will be back at the weight I am now possibly, but cut.
I am on a really clean diet now, I cut out all beer/soda/junk food and even quit smoking cigarettes.
I am heading to the gym tomorrow for the first time in about a year, should I keep my workout really light or can I just warm up and get into a routine?
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2008/05/18, 07:58 PM
I would begin with a 3 a week full body workout. Give yourself 3-4 weeks on this, and see how 'fit' you are. If this sounds fecetious, it certainly is not. You actually have to get yourself in some condition to get into condition if you get my drift. I normally start folks out with just one set for each bodypart the first week. This is normally a good prelude to see where one is at. By observing and listening, I can tell how fast to move them on. So, since you are there, you will have to 'listen and observe' yourself. Hope this makes sense.
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Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
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2008/05/18, 08:03 PM
That makes sense, thanks. I will just try to do full body workouts 3 days a week, shold I do cardio on the off days or do it on the days I lift or what?
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2008/05/18, 08:54 PM
You will find that in the beginning, you want to do everything. However, you must realize that in reality most often after the initial 'entusiasm' wears off, this is not sustainable. In real terms, you can look at healthy lifestyle, i.e...getting and staying in better physical condition, is a lifelong pursuit. Unless you enter the demanding world of bodybuilding competition, take it slow and insure longevity in your pursuit of health. As you may well know by now, people that were/are shall we say heavy, have a much higher propensity to gain it back and more than a naturally leaner person. So, one must realize that they can never ever go back to the way they ate before, or lived before. It will be a certainty that your 'old self' will sneak up on you and one day you will wonder how did that happen! I have seen it time and again. The take home message from this long winded post, take it easy and slow, don't make it a 'job' you will at some point dread doing. Lifelong pursuit is the goal here.
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Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
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2008/05/18, 09:33 PM
Thanks.
So should I be doing cardio on the off days of the 3days/week full body workouts, or do them on the days I lift?
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2008/05/18, 11:19 PM
Interpreting my post, I suggest you do it as you 'feel'. Factor things in slowly, in fact if you do you will actually realize more steady progress than if you do too much at once. The rational is simple, at some point adding more exercise is not feasible. If however you introduce exercise at a slower rate after your body begins to adjust to what you are currently doing, this will provide a 'shock' and another spurt of progress. These are lessons that are learned from experience, and you probably will not heed them and do as much as possible, everyone does as they are gung ho. If however you can realize that it will not benefit you more to do more immediately, you can utilize the plan I laid out for more effective results.
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Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
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