Exercises/Equipment/Lifestyle Change!

M

mielke22x

0
hello forum! I recently got back into exercising a little bit(trying to minimize the chance of failing) and I had some questions.

I have 2 10lb dumbells and 3 resistance bands(no handles) of different resistances, a yoga mat, and zumba. I am a male and these are my girlfriends, but im just trying to utilize what I have for the time being. My current "workout" consists of
Shoulder press 3x20
Alternating Bicep Curl 3x20 arm each
Overhead Tricep Extension? 3x10
Deltoid Row? 3x15

I was just wondering if there were any workouts/exercises you reccommend using this equipment? I using zumba right now for a little cardio, and it works my legs like crazy. Ive been doing lunges, but I'm not sure how to create a balanced workout using what i've got.

I do plan on investing in heavier dumbells in about 2 weeks so I can actually do some real lifting(squats/deadlift.)

My plan is too lose weight, while maintaining strength/toning/maybe even developing some muscle. My weight isn't as much of a problem as my size is. Ive heard that gaining muscle helps you burn more calories in general, but also gaining size. My question is..right now should I be using lighter weights, more sets and reps...or lower sets and reps of a high weight. I would really like to increase my strength and have visible muscles but I don't know where to begin or which path to follow. I was told I should start building some muscle first, then use my RMR/dieting/cardio to lose weight.
 
Some physical information about me:

Im 6'6
Currently I weigh 340lbs

I've been trying to come up with an eating plan that gives me enough calories without the fat but with
the nutrients and such needed for physical results. Ive been looking at protein shakes as like a breakfast substitute, maybe add in some vegetables.

From what ive seen, a really rough estimate of my maintenance calories is 3400. Currently I eat about 2500 but I really have not kept track. I am losing weight with what I am doing. My meal plan is usually as follow.

1 packet of quaker oatmeal/made with water
and usually a fiber one bar out of the vending machine at work

lunch is usually pineapple slices or some wheat things
with either a lean cuisine, campbells chunky soup, progresso soup, or turkey sandwich

no mid afternoon snack

supper is usually a sandwich or microwavable dinner( >500 calories)
 
if i were you this is what i'd do:
full squats 1-2 sets of 8-12 reps
deadlift 1-2 x 5-8
bent row 1-2 x 8-12
bench press or pushups 1-2 x 8-12
overhead press 1-2 x 8-12
cleans 1-2 x 5-8
ab crunch 1-2 x max
use perfect form, use heavy-enough weight to hit your reps, perform at high-intensity. work to perfect the movements, not the muscles.
1-2 days per week, such as monday & thursday. you can use this for several weeks before changing it up.
you will build strength & therefore muscle, also this workout will burn serious calories far longer after the workout.
 
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