I am 5'6 265lbs and want to lose weight and build muscle. I started the gym a couple days ago and think I'm doing the right things but it is easy to get intimidated by all the veteran gym goers who are already fit and hammering out sets. thoughts are the following for typical week in order to start to build muscle and lose fat.
Day 1: 15 mins cardio warmup (typically the exercise bike). Upper Body Weight lifting (5 Exercises 2 sets 10 reps). 15 mins cardio cool down (typically the exercise bike).
Day 2: Rest
Day 3: 15 mins cardio warmup (typically the exercise bike). Lower Body Weight lifting (5 Exercises 2 sets 10 reps). 15 mins cardio cool down (typically the exercise bike).
Day 4: Rest
Day 5: 15 mins cardio warmup (typically the exercise bike). Upper Body Weight lifting (5 Exercises 2 sets 10 reps). 15 mins cardio cool down (typically the exercise bike).
Day 6: Rest
Day 7: 15 mins cardio warmup (typically the exercise bike). Lower Body Weight lifting (5 Exercises 2 sets 10 reps). 15 mins cardio cool down (typically the exercise bike).
Not sure if this is the optimal schedule in order to accomplish what I want but thats why I am here to ask those of you who know what they are doing!
On the nutrition side I am sticking to the Atkins diet. 20 carbs or less every day. So i'm mostly eating cheese, deli meats, eggs, steak, chicken, sausage, hamburg, pepperonis ect...
Any insight would be awesome!
Build Muscle/Lose Weight
Moderators: Boss Man, cassiegose
Re: Build Muscle/Lose Weight
How do the two workouts break down in terms of exercise choices?
Re: Build Muscle/Lose Weight
Hey Boss Man! Thanks for the response. Normally two workouts consist of the following.
Upper Body
Bench Press, Bicep Curls, Tricep Pulldown, Chest Flies, Lat Pulldowns and Seated Cable Rows
Lower Body
Leg Press, Leg Extensions, Squats, Abs (gym has a universal ab machine)
All of these excercises are done on the gym's universal machines other than the bicep curls and squats.
Upper Body
Bench Press, Bicep Curls, Tricep Pulldown, Chest Flies, Lat Pulldowns and Seated Cable Rows
Lower Body
Leg Press, Leg Extensions, Squats, Abs (gym has a universal ab machine)
All of these excercises are done on the gym's universal machines other than the bicep curls and squats.
Re: Build Muscle/Lose Weight
I'd suggest altering them thus.
Upper Body
Bench press, chest flyes, lat pull downs and seated cable rows, bicep curls, tricep press downs.
Lower Body
Leg press, lunges, squats, planks
If you had stuck with the extensions as opposed to the lunges, you'd have done too much quad work versus hamstring work and the upper body workout has been modified to keep the small muscle groups last as it's more beneficial for training big muscle groups not to fatigue the stabiliser and synergist muscles before hand.
Upper Body
Bench press, chest flyes, lat pull downs and seated cable rows, bicep curls, tricep press downs.
Lower Body
Leg press, lunges, squats, planks
If you had stuck with the extensions as opposed to the lunges, you'd have done too much quad work versus hamstring work and the upper body workout has been modified to keep the small muscle groups last as it's more beneficial for training big muscle groups not to fatigue the stabiliser and synergist muscles before hand.
Re: Build Muscle/Lose Weight
Thanks Boss Man. I'll give it a whirl!