|07-25-2005, 11:51 PM||#1|
| Der2Tat2 |
Rank: New Member
Join Date: May 2005
Need some help
ok so 10 years ago I was 5'11 245 and jsu a big well maintained body no cut but not flabby.today I am 5'11 375 and now all flabby I can not seem to find any good diet info as for how many calories I need to loose weight as well as build my muscle back.I am also looking for some good workout routiens I would like a 5 on 2 of routien but they are hard to come by.So if anyone here could lend a hand I would really appreciat it thands
|07-26-2005, 03:13 AM||#2|
| WantingMuscle7 |
Experience: 1-2 Years
Join Date: Apr 2005
Check out the sticky for routines or I like 0311's workout you may like it.
|07-26-2005, 04:31 AM||#3|
| Darkhorse |
Rank: Light Heavyweight
Experience: 7-10 Years
Nowadays, the going trend is very low volume with a very high frequency. I could pull up a hundred scientific studies about this but I don't want to hijack your thread.
I went on this rant just to show you that the best route IMO is something like an upper/lower body split or full body with cardio in between. Even though you are "flabby", there is still alot of muscle hidden in there slinging all that weight. Just keep in mind that fat loss is fast, muscle building is slow. That's why I think your weight lifting should be geared around alot of cardio and weight loss. Focus on that, then look to build muscle.
5 on/2 off: Getting back to your question, I won't recommend a Max-OT'esque workout (4-6 heavy reps). Just keep the reps for the first month around 12-15. I say this because the lactic acid buildup from the higher reps will lubricate your joints for future heavier lifting and help recondition your muscles as well as building up your endurance capacity. From there, every two weeks drop the reps lower and lower, not going below 6.
-Legs are done first because most people do chest on monday freeing leg machines up for you. This schedule makes the most sense. Tuesday: push, Wed: pull, ect. Tuesday your triceps get hit hard, and they have 3 days to rest before they get directly hit again. You should have some success with a schedule like this. Good Luck-
Last edited by Darkhorse; 07-26-2005 at 04:34 AM..