Ok here we go right. At my biggest I was 270lbs and im 5'9. Around Christmas of 09 i had gotten down to 197, by starving myself essentially. Now as of April 12th I was back up to 235 lbs. So i started going to the gym at my apartment complex two weeks ago, and counting my calories using an online calorie counter. My goal is to eat between 1800-2500 calories daily with daily cardio(Sunday and Monday off) and daily splits(sunday and Monday off). The gym at my apartment only has a chest machine, lat pull down, shoulder machine, leg curl, hamstring curl, bicep curl, one stairmaster, treadmill, elliptical, bike. Its been two weeks and I just feel for the drastic changes i want to make this setup is insufficient so today is my first day at Planet Fitness. In first two weeks using that setup i have gotten down to 227, i do 15 mins each of elliptical, bike, and treadmill. when i get home tonight i will have a follow up post just laying out what my routein lifting wise is going to be, want to see machines and free weights at new gym first. I used to be 180lbs and a hockey player when i was 18 and i want to weigh even less than that now. I have to improve my diet, which is my biggest obstical. I have a two year old daughter that i want to be a good example too and that includes physical health. I feel like two weeks ago was the beginning of change and today is the beginning of the rest of my life. Thanks to anyone who offers tips, encouragement, or help along the way. I plan on using this as a daily journal for myself and for others.
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Journal
- Thread starter sgal327
- Start date
ok so i went to the gym yesterday and this morning. Yesterday i did 3x8 chest press machine, 3x8 fly machine, 3x8 free weight flys, 3x8 standing pull downs, 3x8 bench press with smith machine, 3x8 barbell curls. This morning i did 3x8 shoulder press machine, lat pull down, seated row machine, bicep curl machine, dumbell curls, dumbell shoulder press. cardio wise yesterday i did 10 minutes of treadmill, bike, elliptical, and this morning did ten of treadmill and 15 of bike. next two days off!
i am not going to be able to go to the gym tonight because i have plans so i got up at 430 and went this morning. today is my upper body day, i did chest machine, shoulder press machine, barbell flys, concentration curls, standing barbell curls, bicep curl machine, bench press with smith machine, seated row machine. i also did 25 mins of cardio ten on treadmill 15 on bike, and 25 crunches with a crunch machine and 25 on a workout ball. I then had a 400 calorie breakfast to refule
Could you show us your exercise program? Include sets and reps, rest, and exercise selection for each day. I get the impression that you're doing a lot more upper body work than you need to, and a lot less lower body work than you need to. The more muscle mass is used to move a weight, and the greater the amount moved, the more energy burnt every rep. So flies and curls have nothing on presses and rows, which again won't do as much as squats and deadlifts. You could also make a post in the weight training section for people to make recommendations about your workout to best suit your goals.
It's probably not the best idea. Some people do have to limit leg exercises to keep everything balanced (that is, if physique is the primary goal), but if you're trying to lose weight then you won't be gaining much muscle anyway, so you may as well do the exercises that cause the greatest response for weight loss. Besides that, since legs are naturally so big compared to arms, if you're growing at a proportional rate, you might gain 5kg in the lower body for every 1kg you gain in the arms.
ok so yesterday i ate just a shade uner 1600 calories plus a Cliff Bar after the gym, so like 1850. At the gym i did the shoulder press machine 3 sets 8 reps at 45 lbs. I then did the chest press machine at 3 sets 8 reps at 41 lbs. I did lat pull downs at 3 sets 8 reps 51 lbs. Seated rows 3 sets 8 reps 51 lbs. arm curl machine 3 sets 8 reps at 31lbs. concentration curls 3x8 with 20lb dumbbells. Bench press Smith Machine 3 x 8 90 lbs of added weight. Dumbbell chest press 3x8 35 lbs. i also did 5 mins walking 7 minutes running 3 minutes walking on treadmill, 10 mins at 6mph on elliptical, and 10 mins at 100-120rpm on standing bike. Tonight i have my first date since splitting from my wife, and I will not be going to they gym. Next workout will be legs. what should i do other than leg press machine, squats, and lunges? any suggestions?