Need some definate help.

S

shawnc

0
So some background on myself I'm currently 25 26 in a few days. I'm 5'11 and 199 lbs currently. In highschool I was a martial artist an athlete and worked out constantly was in great shape. At 18 I had a judo accident and have been on bed rest the past 8 years over a course of 10 surgeries. I'm in better health now with no physical limitations. I started working out again and the things that worked in highschool just aren't working now.

Currently I do bi's tri's shoulder back chest abs cardio 6 days a week. I know this is over training, not giving myself enough time to heal and rebuild because I'm hitting every muscle group everyday. My diet until recently was ****, fast food every day, soda etc. I really want to take my physical fitness serious So I've been reading for a week straight on what to do, what to eat etc. And so far I've just confused the hell out of myself on what to do. I've read all these diets that I cannot eat due to lack of funds but I AM eating 10x better.

I drink only water now, have oatmeal in the morning before I go to the gym. After my workout which is usually 2 hours+ I go to CVS and get 32 grams protein bar. Lunch I usually skip because I'm at the gym from like 12-2:30 but I usually eat a mid day snack whole wheat bread and peanut butter sandwich. For dinner it's really honestly up to my wife, but I barely get any vegetable intake or fruit intake. And I cannot change this because my wife is stubborn and I don't do the shopping. None the less, I'm eating and drinking 10x better so that must help on some level.

As I said I want to take this 100% seriously but I realize I can only take it as serious as life is allowing me currently. So far the workout as stupid as it is has worked great I've toned up, lost a little bit of belly fat. But I need to lose more fat so I started running everyday I go to the gym. This has resulted in muscle loss, but I'm down from 222 lbs to 199 lbs. I really need help on with what my situation is what is the BEST workout I can do. I have all the time in the world since I'm currently not working so please tell me what you suggest. Workout plan FBW or split, and I'm guessing it's going to be split so please give me a list of workouts on what days etc etc.

Most of the guys I see that are in very good shape at the gym usually do bi's and chest together, chest and tri's together. That's as much as I know. But I've also read that a FBW might be better for me I'm just not sure. So help would be greatly appreciated for I fear that what I'm currently doing is really tearing down my body. But also NOT doing anything at all would make me fat and lazy. So please help.
 
Why's your wife refuse to buy or cook vegetables? Why are you able to buy protein bars but not vegetables?

I wouldn't drink only water...put some milk in your diet. Best source of calcium, and it's good for protein. When you look at a lot of protein supplements, the macro-nutrient (protein, carb, fat) breakdown is fairly similar to milk, so you may as well just drink milk.

For your training routine, do some light warm up sets then 2 working sets of each of the following exercises: full squats, bench press, row, Romanian deadlift, overhead press, pull down or pull ups, calf raise, curls, tricep extensions. Do this every time you hit the weights, three days a week. Aim to be near failure on the second work set of each exercise. I don't care how many reps you do in each work set, so long as it's at least 5 and no more than 20.

I doubt you're really losing muscle mass. More likely, you're losing water/glycogen stores in/around the mucles, or you just looked like you had more muscle mass when you were fatter.
 
I am adding little to goldfish, but not much as he has it covered.
The key to good diet is and always will be balance, google the food pyramid and go back to basics. It's cheap, healthy and harder than it should be.
Buy simple ingredients, pasta, rice, potatoes, sensible breads, vegetables, meats. If you need flavour, some herbs and spices can be added with budget wine. The alcohol will boil off but not before tenderising your food and adding taste. Additional fats and sugar are the tiny bit at the top of the pyramid so keep them to a minimum.
I would say if you are running and afraid of muscle loss, sets need to be maximum of 10 reps. But consider as goldfish says most of what you are losing is likely excess around your muscle, not lean mass and the higher top end reps suggested by him will give you a broader range of fitness.
 
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