Originally Posted by Der2Tat2
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
5 on and 2 off is inferior IMO for muscle building. That's basically hitting your muscles once every seven days. That means you will have only 52 growth cycles a year, follow me? My question is, why only do that? Why not hit your muscles twice a week for 104 growth cycles? Sounds like you have some experience. Even though it's 10 years ago, it's like riding a bike. Your muscles aren't used to the load anymore, but they'll still remember. I think you're still thinking in the past. Back then (70's-early 90's), the accepted train of thought belonged to guys like Weider...ie, tons of volume per each muscle, one muscle a day...oh yeah, and no cardio because it'll eat your gains. (Mentzer) This does work if taking copious amounts of steroids. They also thought that a muscle needs a full week to recover. Science disproved this: it takes about a month to fully recover. :eek:
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-