Hey guys im new to the boards and can use some help. I lifted heavily for about 3 years put on some nice bulk due to a rotator cuff injury i had to stop for about the same amount of time, 3 years.
I got back into the gym today and thought i could/should try to pick up where i left off and am feeling it today and i got to thinking since im a pretty big guy already 6'2 280lbs i should stop focusing on mass and start cutting. Now i have always worked out for mass and dont even know where to start.
So i guess my question is can anyone help me out with a routine? I am willing to work and can devote alot of time to working out any help would be great, thank you.
Cutting calories is the only way you're going to loose fat. As far as your lifting goes I would continue to lift heavy with increased intensity.
There's really no reason to get into the specifics of your routine, just keep it basic.
Last edited by HeavyBomber; 05-15-2007 at 05:45 PM.
fitday.com, track the calories, research maintenence cals on the search, as far as a routine goes, lift hard, lift heavy and limit your isolation work...and make small goals. there is an article on here about 'How to do Cardio if you must' read it, twice!
By the way...cutting is the devil....
Last edited by nddillon; 05-16-2007 at 03:35 PM.
right now...this is my eating routine or whatever...
gallon of water every day minimum, no soda,
wake up -protien shake (protien powder with water, not milk)
i go to school till 12...
come home..make a turkey sandwhich on wheat, have some yogurt with it and maybe some fruit...
3-4 hours later..go to the gym
when i get home..i have a protien shake (if your starving and sometimes i am after a workout, i put milk in it, with a little chocolate :c) )
1-2 hours later..dinner...and i usually have grilled fish with veggies, grilled chicken, turkey..or if im lazy ill have what i had for lunch....
i stay away from all fast food, all that bull****..and i give myself one meal a week to do whatever i want, so i dont feel like im stuck in jail with ****ty food
my friends and family say i am losing fat, and am looking narrow and have more of a V shape to my upper body now...ive been doing this for 3 weeks, and i feel amazing..and to be perfectly honest, its really not that bad at all..i think this is more of a life changing diet that i will do indefinitely (or close to it) than it is a temporary change in eating habits...but you need to do cardio, every day atleast 30 minutes or so... so far i have lost 6 lbs on the scale but i think that is raw body fat...and my bench went from 365-380
Last edited by bradleykavin; 05-18-2007 at 02:59 AM.
You need to eat more and more often.. that is a super deficite.. I'm 6'4", 210lbs and cutting and this is what I am eating while keeping my regular lifting routine of WBB1.
Average Day: 2500cals /120g fat/100g carb/250g protein
Breakfast (@300 cals)
Nitrean Protein (1 scoop)
Peanut Butter (2 Tablespoons)
Snack 1 (@350 cals)
South Beach Diet: Beef/Broc/Cheese
Lunch (@450-500 cals)
Grilled Chicken Breast (5 oz)
Cottage Cheese (1 cup)
Snack 2: Post Workout meal (@500 cals)
South Beach Diet: Pep Pizza
Protien Shake (2 scoops + water)
Snack 3(@350 cals)
Almonds or Natural Peanut Butter (2 tablespoons)
Cottage Cheese (1/2 cup)
Dinner (@500 cals)
Grilled Chicken/Fish/Turkey Burger/etc
Salad w/ Feta / olive oil
Bedtime Snack (@500 cals)
Protein Powder (2 scoops)
Peanut Butter (2 tablespoons)
Milk (2% - 10 fl oz.)
This lets me loose about 1-3 lbs per week. It is plenty of food but not too much or too little. Like everyone says.. about 20% less of maintenance.
Breaky, cup of oats, cup of yoghurt.
Lunch 1, 2 adn 3: 300 grams of chicken or tuna each meal, with 2 tablespoons of olive oil and veggies.
Dinner, a hearty steak.
A tonne fow ater in between, minimal carbs good fats and protein... easy/
Being a strong teenager means nothing.
My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.
Dust out the vagina, and keep on lifting.