Need some help

[Backfat]

Hey guys. Need some help. I really need a weightlifting routine there is so much information out there that i have no idea where to start so im hoping the experts here can put something together for me based on my pics and what i want.

What im looking for is good proportioned body. Im not going to competions or anything just to the naked eye i want to look even for my frame and height. I dont want to look like i am unaturally big.

im 5"10 215. So i do have fat to lose and i am overweight. I am looking for a split routine because on the other 3 days i will be doing HIIT and with this routine i want to gain lean body mass. Here are the pics. If you guys need ANYMORE info. please let me know i really want to start this not only for the outside of my body but for my health too. Thanks everyone.


I cant figure out how to upload pics so if someone could point me in the right direction either pm or link that would help. Thanks.

 

[g8r80]

What is your cardio condition? HIIT done correctly is very difficult and painful. You may want to move that direction slowly.

 

[Lon33]

There's a great site I know of called Cooper's Guns. He's got just about any weight training exercise you could want, using barbells, dumbbells, machines and body weight. The address is CoopersGuns.com/videos/exercise-encyclopedia If you click on a muscle group, it will bring up a list of exercises. Click on the exercises and it will have instructions and a video how to do the exercise. I've used this site to create my own workout routine, and I'm pretty sure it could be helpful for you too.

In addition to the strength training, you should consider adding a protein supplement to your diet. Consuming a protein shake post workout will help you get the most benefit out of your workout by giving your muscles the nutrients they need to repair and grow. My link for this is bulkfoodsdirect.com. This is where I get my protein and I have had great results with it.

I hope this info helps.

 

[Backfat]

Im ok with HITT. I have worked out before but personal things came up about 6 months ago so i fell off the horse and just got dumb. I will start out slow.. 5 min warm up 30 sec sprink 30 sec jog/walk repeat 7 or 8 times with a 5 min cool down.

Lon if you hop over to my nutrional thread i made you will see why im hesitant to drink a protien drink after my workout.

I work nights and cant workout until about 8:00 in the morning so i will come home and eat dinner right after i work out then wait 3 or 4 hours and go to bed then get up and do it all over again. I dont want to run the risk of drinking something that has the possibility to turn into fat. Got enough of that already lol. Also i dont see the need to drink one right after my workout if im just going to come home and eat dinner anyway. Advice on this?

Also how many excersies do i need per body part? Also how many reps and sets for what i am trying to achieve?

 

[evolution]

How long have you been lifting or have you been lifting at all? What equipment do you have access to?

 

[Backfat]

i have lifted before. IDK for how long as im pretty on/off which is why i am here. I have access to a full gym.

 

[evolution]

I might incorporate a 5X5 type method. 5 sets of 5 reps. When you can complete all 5 reps for the 5 sets, you add 5-10 pounds. Rinse, repeat. Alternate workout 1 and workout 2 each time you go lift.

Workout 1-
Squat: 5X5
Bench: 5X5
Accessory stuff-
Flat or inc db bench or shoulder press:2-5X8-12
leg press:2-5X8-12
chins, lat pulldown, or rowing:2-5X8-15
ab movement:2-5X12-20

Workout 2-
Deadlift: 5X5
Military Press: 5X5
Accessory stuff-
Flat or inc db bench or shoulder press:2-5X8-12
chins, lat pulldown, or rowing:2-5X8-15
back extensions:2-5X8-20
ab movement:2-5X12-20

You can easily run the accessory stuff in a circuit to get the heart rate going. You can also superset the two main movements if you have time considerations. And you can get by with just doing the two main movements if you get pressed for time.

 

[g8r80]

Im ok with HITT. I have worked out before but personal things came up about 6 months ago so i fell off the horse and just got dumb. I will start out slow.. 5 min warm up 30 sec sprink 30 sec jog/walk repeat 7 or 8 times with a 5 min cool down.

Lon if you hop over to my nutrional thread i made you will see why im hesitant to drink a protien drink after my workout.

I work nights and cant workout until about 8:00 in the morning so i will come home and eat dinner right after i work out then wait 3 or 4 hours and go to bed then get up and do it all over again. I dont want to run the risk of drinking something that has the possibility to turn into fat. Got enough of that already lol. Also i dont see the need to drink one right after my workout if im just going to come home and eat dinner anyway. Advice on this?

Also how many excersies do i need per body part? Also how many reps and sets for what i am trying to achieve?

Drinking a protein shake won't turn into fat unless it is surplus. If you drink a protein shake within 30:00 after a workout, that is the fastest way for your muscles to gain protein. Yes, they get it from food but much slower. My suggestion would be to drink the protein shake and then compensate for those calories in your dinner/breakfast (whatever you call it).

 

[Backfat]

Thats good to kno gr8. Just so i get this right. I drink they whey protien AFTER my workout within 30 min. Is this just on days i lift weights or should i do it on HIIT days too? No whey on my off day right? Do i just need to worry about drinking it after and not before since im not trying to BULK but do a combo of losing fat and gaining lean mass. Thanks. Been reading a lot about ON. Would you suggest that as well?

I understand it is hard to do both ( lose fat and gain lean mass) im more concerned with losing fat and tightening up my muscles so they look decent after i lose the fat. Im naturally bulky and even my BF isnt the lowest but i think it sure isnt the highest considering my weight and height (20% BF)

Evo I was reading about that 5x5 thing last night and have a couple of questions.

First are these acces. just if time permits? Just as long as i do the 5x5 exercises while im there is the most important thing if im on time constraints?

Second since i will do the acces. 99% of the time could my workout look like this?

Workout 1
Squat: 5X5
Flat Bench: 5X5
inc db bench/reg. inc. 3x12
leg press: 3x12
lat pulldown 3x12
ab movement 3x20

Workout 2
Deadlift: 5X5
Military Press: 5X5
shoulder press 3x12
rowing (whether it be cable or dumbell) 3x12
back extensions 3x20
ab movement 3x20

Is that a good split up/varyation to make sure i hit most of the big muscles? Would u reccomend that? Also why no biceps or triceps? I understand that by doing the 5x5 workout that you dont need to really isolate muscles so is that the reason?

Ab movement: Russian twists, V-ups, flutter kicks. Would that make sure i hit most of my core (obliques, lowers abs, upper abs) if so should i do 3x20 of each or 1x20 of each? Or go to failure on each exercise each workout?

I understand that this is going to be hard for me (obviously) but roughly how long should i do this workout consistently until i need to change it up so i dont hit a plateau?

 

[evolution]

Go Here

Read and Absorb
Protein can be taken any day. It's a supplement to ensure you're getting adequate protein. If you're already getting 1 gram of protein per pound of bodyweight, then a protein shake is not necessary. However, it can help. Also, more protein is needed if you're restricting calories.

You can have a protein shake on weight training days, HIIT days, non training days, etc

Evo I was reading about that 5x5 thing last night and have a couple of questions.

First are these acces. just if time permits? Just as long as i do the 5x5 exercises while im there is the most important thing if im on time constraints?

Yes. Do the main movements only if time is not on your side. Squat, bench, deadlift, military press will tax your entire body and give you the biggest bang for your buck in terms of composition goals, strength goals, metabolism goals, etc. The other stuff is good to flesh it out. However, the four main movements are your bread and butter and should be the corner stone of your training.

The accessory movements are just that--accessories to the necessary.

Second since i will do the acces. 99% of the time could my workout look like this?

Workout 1
Squat: 5X5
Flat Bench: 5X5
inc db bench/reg. inc. 3x12
leg press: 3x12
lat pulldown 3x12
ab movement 3x20

Workout 2
Deadlift: 5X5
Military Press: 5X5
shoulder press 3x12
rowing (whether it be cable or dumbell) 3x12
back extensions 3x20
ab movement 3x20

Is that a good split up/varyation to make sure i hit most of the big muscles? Would u reccomend that? Also why no biceps or triceps? I understand that by doing the 5x5 workout that you dont need to really isolate muscles so is that the reason?

That looks fine. If you want some metabolic work, start circuiting the accessory stuff or supersetting it.

You can do biceps and triceps. It's all about what you have time to do. I'm not in the ONLY COMPOUNDS camp but I do believe in building a foundation before you concentrate on the other stuff. So you could very easily super set the shoulder press and rowing together and get that done in about 5 minutes. And then run a circuit of back extensions, abs, bicep move, tricep move...no or very little rest in between.

Ab movement: Russian twists, V-ups, flutter kicks. Would that make sure i hit most of my core (obliques, lowers abs, upper abs) if so should i do 3x20 of each or 1x20 of each? Or go to failure on each exercise each workout?

I like to do 1 weighted ab movement in the under 10 reps and then 1 unweighted ab movement for max reps...something like 2 sets each. Abs are like all muscles...sometimes high reps are good, sometimes low reps are good. Just get some work on them and you'll be golden. I'm not a huge advocate of failure work except at the end sets maybe. I do come very close (1 rep under failure) in most of my workouts at some point.

I understand that this is going to be hard for me (obviously) but roughly how long should i do this workout consistently until i need to change it up so i dont hit a plateau?

Do it until it doesn't work anymore. When you notice no changes in 2-3 weeks, it's time to change things up. Take a back off week every 5th week to deload.

Good luck

 

[g8r80]

Thats good to kno gr8. Just so i get this right. I drink they whey protien AFTER my workout within 30 min. Is this just on days i lift weights or should i do it on HIIT days too?

I drink a protein shake after a hard cardio day.

No whey on my off day right?

Is this a pun? Just kidding... no, not on off days. Your body will need protein on off days for repair, maintenance and building but a reasonable diet will provide this.

Do i just need to worry about drinking it after and not before since im not trying to BULK but do a combo of losing fat and gaining lean mass. Thanks. Been reading a lot about ON. Would you suggest that as well?

Take it right afterwards. It won't be available when you need it if you take it before the workout. As for the brands, ON is popular, but others are fine too. Watch out for protein that is high in sugar.

 

[Backfat]

Question for either of you mainly about this protein but i do have a couple more question on this workout. Since i wont be isolating for ex my bi's and tri's will they still "grow" and become "cut" even tho im not directly focusing on them since they will get used in a secondary sort of way? Im not trying to achieve perfect proportion or anything just dont want something to be too noticeable like those guys with big upper bodies but legs like i find in a KFC box.

Another thing i just got done reading is Metabolic vs Heavy muscle gains. Essentially each time i do a workout out i am doing the heavy muscle gains with the 5x5. I can either do my access. as normal or i can do a metabolic/superset (what u were talking about Evo) which by switching this up each time i do a workout will benefit me to the MAX. How long on average should i rest doing the 5x5 in between sets? How about reg access. compared to metabolic accessory? Which brings me to my next question

Since i will be switching both up each time i weight train should i just keep it to resistance training 2x a week and do HIIT the other 3 with a rest in between back to back HIIT days? Or can i alternate workouts until 6 days of working out is achieved? Would that be too much training? Or is it all dependent on how i am feeling that week or that day or whatever the case may be.

ON whey has 1g of sugar. Is that 1 too many? Also surcalose i hear is a artifical sweetner and ON has it in there. Do i need to worry about this at all?

If u hop over to my nutrional thread you can get a glimpse of my diet there which i am in the proccess of tweaking because it obviously needs it. My question is since i am a picky eater can i have a protien drink for lunch with maybe some veg. or fruit on some days and that will be good enough as far as lunch goes? And then have another after my workout?

Is it safe to assume since i am in a deficit state that i WONT get all the nutrients i need so me doing protein drinks on a daily basis and 1 or 2 a day wont have any ill effects on me in a fat holding/producing way?


Also would me using the Fat Free milk to mix my drink be fine for me? Im not lactose intorlerant or anything.

Thanks for all your guys help so far.

 

[evolution]

Question for either of you mainly about this protein but i do have a couple more question on this workout. Since i wont be isolating for ex my bi's and tri's will they still "grow" and become "cut" even tho im not directly focusing on them since they will get used in a secondary sort of way? Im not trying to achieve perfect proportion or anything just dont want something to be too noticeable like those guys with big upper bodies but legs like i find in a KFC box.

You will get to a point where to get the biceps and triceps to grow, you will need isolation work. However, your biceps and triceps will grow from heavy compound movements (bench, military, deadlift, chins, rowing, etc). Of course there's nothing wrong with adding isolation work in...just make sure you're mainly concentrating on the compounds.

Another thing i just got done reading is Metabolic vs Heavy muscle gains. Essentially each time i do a workout out i am doing the heavy muscle gains with the 5x5. I can either do my access. as normal or i can do a metabolic/superset (what u were talking about Evo) which by switching this up each time i do a workout will benefit me to the MAX. How long on average should i rest doing the 5x5 in between sets? How about reg access. compared to metabolic accessory? Which brings me to my next question

Get 2-3 minutes rest between the two compounds. You'll want to have energy to give it a good emphasis on your main two movements. Then you're rest times on the accessory stuff is determined by how you feel or how bored you get. If you do the accessory stuff as a big circuit, you'll be huffing and puffing by the end of the 3rd or 4th exercise. Rest 60-90 seconds and go back at it.

Since i will be switching both up each time i weight train should i just keep it to resistance training 2x a week and do HIIT the other 3 with a rest in between back to back HIIT days? Or can i alternate workouts until 6 days of working out is achieved? Would that be too much training? Or is it all dependent on how i am feeling that week or that day or whatever the case may be.

I'd actually spend 3 days weight training, just alternate the two days I gave you. And get in 2-3 days of cardio. So I might be in the gym on M, W, F and do some hiit or steady state cardio for 2 days a week. You might also look at and their workout of the day and do one of those in place of cardio. They have some awesome stuff you can do in 20 minutes.

ON whey has 1g of sugar. Is that 1 too many? Also surcalose i hear is a artifical sweetner and ON has it in there. Do i need to worry about this at all?

Eh. 1 gram= ~1/4 of a teaspoon of sugar. That's fine. I wouldn't worry about your sugars as long as you keep them in check. About 4 grams=1 teaspoon of sugar.

If u hop over to my nutrional thread you can get a glimpse of my diet there which i am in the proccess of tweaking because it obviously needs it. My question is since i am a picky eater can i have a protien drink for lunch with maybe some veg. or fruit on some days and that will be good enough as far as lunch goes? And then have another after my workout?

That's fine. Just be careful about liquid supplements. They tend to make us feel less full and then we end up eating anyway. So 1-2 pieces of fruit, protein shake, and perhaps half a cucumber and half a bell pepper would be good.

Is it safe to assume since i am in a deficit state that i WONT get all the nutrients i need so me doing protein drinks on a daily basis and 1 or 2 a day wont have any ill effects on me in a fat holding/producing way?

You can be in a hypocaloric intake and still get all your nutrients. However, it's really really hard. Very few people get all the nutrients they need. This is why a multivitamin is always good. But you can still be in a deficit state and eat 15 servings of vegetables a day along with 4 pieces of fruit. You'll still be in a calorie deficit and getting all your nutrients.

Also would me using the Fat Free milk to mix my drink be fine for me? Im not lactose intorlerant or anything.

That's fine. Now go read Lyle McDonald's stuff.

 

[Backfat]

Will do boss.

 

[Jaroslaw]

Im not trying to achieve perfect proportion or anything just dont want something to be too noticeable like those guys with big upper bodies but legs like i find in a KFC box.

KFC legs? Thats funny. hehe! hehe! hehe!

 

[Backfat]

lol ya i try and be the comic relief around here.