Wordout for Losing More than 100 Pounds

Jumbo Rider · 06-20-2007, 06:26 AM

This question is for anyone who has lost more than 50 pounds, but I will take any input.

I need to lose 154 pounds and want that to be fat. Currently I am in very poor shape. My muscles have atrophied a great deal. I am looking for a lifting routine that I can start to build back up. It is important that it is something that is not beyond my level and yet still improves my health. I don't want to waste my time and I don't want to quit do to frustration.

I have read the thread on good routines in the exercise section of the bb.com forum. http://forum.bodybuilding.com/showthread.php?t=772206

The routine I am leaning towards is the Push/Pull routine. http://greggavedon.com/Push%20Pull.htm

My cardio will be done outside gym time. I really am not interested in circuits geared around cardio and weights.

What do you guys and gals think I should do? What do you recommend?

cawiau · 06-20-2007, 06:45 AM

Quote:

Originally Posted by boyscouT

boyscouT's Diet/Training/Supp Guide

Personally I would start with a fullbody routine for a few months, then move to something like bodypart split / push-pull.. jmo.

X 2

Follow his idea for the first 6 months than do the bodypart split.
Wish you the best of luck. it won't be wasy so be ready for that.

Jumbo Rider · 06-20-2007, 07:39 AM

I missed that link. It is great. Out of all the searches I have done I should have caught that. Thanks for posting.

Saturnal · 06-20-2007, 07:47 AM

First of all, if your goal is to lose fat, focus on the diet not the training routine. Your success will depend about 95% on your diet, and about 5% on training, seriously.

If you're looking to build up strength, you might want to try Rippetoes or Bill Star 5x5. I'm not sure you need something as complex as Push/Pull. However, if it looks good to you, then do Push/Pull. At this point, I really think all that matters is that you workout with heavy weights in the lower rep range, do mostly compound exercises, and keep your workouts intense. How exactly you do this isn't nearly as important as simply doing it.

In general, I'm just saying put most of your time and energy into planning your diet, not your workout routine. I know my success so far has had a lot to do with this.

zhixiong · 06-20-2007, 08:21 AM

Success... Nutrition is 70%, 80% or even 85% (Vince Gironda)

cawiau · 06-20-2007, 08:23 AM

Quote:

Originally Posted by zhixiong

Success... Nutrition is 70%, 80% or even 85% (Vince Gironda)

To me it is 90%.

Like I read somewhere :

A six pack ab start in the kitchen.

Jumbo Rider · 06-20-2007, 09:23 AM

Nutrition has been the focus for the past two months. I am eating whole foods, or non-processed foods in several small meals throughout the day. I am keeping myself at a 40-40-20 or 40-35-25 mix with 1 day a week for eating heavy with one cheat meal. I avoid all foods that I consider 'trigger' foods that tend to create the need or want to binge. My BMR is right at 3k and I have been eating 2500 or less a day. I have been using FitDay to track all of my food intake. I find that I am a bad guesser at food quantity and calorie values so I measure and write down everything. I would get the FitDay application, but I like being able to hit the web anywhere to record.

I have been treadmill walking for the past couple of months and will continue to do that 6-7 days a week, 1-2 times a day for sessions of 1/2 to 1 hour. I keep speed at 3 mph right now and use incline/heart rate.

Now I think I need to start lifting to rehabilitate my muscle structure. I need this to help protect from excess skin, improve my overall health, and to be able to enjoy sports a bit more. I am into bicycle riding for distance and my core muscles are crap, not to mention my quads. I need to get stronger to enjoy the bike like I want to enjoy it.

I have decided to go with Rippetoe's workout for the next 6 months to 1 year with some exercises specific to core stability added. The core stability exercises will not be weight bearing.

PickItUp · 06-20-2007, 09:35 AM

My signature used to read:

"You could walk from California to New York, but you would not lose any bit of fat if your insulin levels were high the whole time."

Fat cannot burn when insulin levels are high. The body actually is not wired to work that way.

So like someone else said...focus on the diet. Always eat foods that are low on the glycemic index. Use exercise to increase metabolism and wipe away some of hte empty Calories that you consume.

If you keep your diet in check, and exercise only to create a caloric deficiency, the fat will start to melt away. If I were you, I would set up several 50lb weight loss goals. WHen you hit 300lbs...you have completed the first goal. Celebrate...and even put back on a few lbs of fat if you want...then start phase two...get yourself down to 250lbs...and celebrate.

Finally, phase three...likely the hardest phase...as before...get down to 200lbs, and celebrate.

You can go from there. I bet you could get even lower before you start a clean bulk.

EDIT:

Also, don't expect to meet your third goal in less than 2 years. If it happens...great...but if it takes 2 years or more...that is OK. You would still do it even if it took 5 years wouldn't you? Losing 30lbs a year is a nice slow steady rate. How many years did it take to gain all that fat? Don't expect to lose it overnight...

If you stick to it...you will succeed.

Oh, and it is 99% determination...1% knowledge...

I went from 210lbs to 177lbs in 4 months...then I went from 177 lbs to 275 lbs in about 4 years.

I have since been as low as 244lbs, and currently 251lbs.

What I lack is determination and consistancy. That being said, I have not been above 258lbs since I dropped from the 275lbs...I hope NEVER to see 275lbs again...even if it is all muscle. That is just too much tissue for me.

Saturnal · 06-20-2007, 10:23 AM

Quote:

Originally Posted by Jumbo Rider

Nutrition has been the focus for the past two months. I am eating whole foods, or non-processed foods in several small meals throughout the day. I am keeping myself at a 40-40-20 or 40-35-25 mix with 1 day a week for eating heavy with one cheat meal. I avoid all foods that I consider 'trigger' foods that tend to create the need or want to binge. My BMR is right at 3k and I have been eating 2500 or less a day. I have been using FitDay to track all of my food intake. I find that I am a bad guesser at food quantity and calorie values so I measure and write down everything. I would get the FitDay application, but I like being able to hit the web anywhere to record.

I have been treadmill walking for the past couple of months and will continue to do that 6-7 days a week, 1-2 times a day for sessions of 1/2 to 1 hour. I keep speed at 3 mph right now and use incline/heart rate.

Now I think I need to start lifting to rehabilitate my muscle structure. I need this to help protect from excess skin, improve my overall health, and to be able to enjoy sports a bit more. I am into bicycle riding for distance and my core muscles are crap, not to mention my quads. I need to get stronger to enjoy the bike like I want to enjoy it.

I have decided to go with Rippetoe's workout for the next 6 months to 1 year with some exercises specific to core stability added. The core stability exercises will not be weight bearing.

Sounds like a good start to me.

chrischap01 · 06-20-2007, 10:25 AM

I started at about the same weight as you (but I'm not 6'4"), and the program tht worked for me was escalating density training. I found the program in a 2002 article written by Charles Staley on t-nation.

You alternate 2 exercises for twenty minutes, take a break, then alternate two more exercises for 20 minutes, and you do it 4 days per week. I did that Mon-Tue-Thurs-Fri. I did 2-3 miles on the elliptical after each workout, then on Saturdays I would either take a long walk or do 5 miles on the elliptical.

For the lifting program, I started with free motion machines for everything except a couple of dumbell exercises, but you could do it all on free motion. For each group of two exercises, I tried to pick opposing muscle groups and one push exercise and one pull exercise (e.g. lat pull down and shoulder press, seated rows and bench, etc.).

It worked great, I gained strength fast, I lost fat fast, and within 3-4 months I was doing free weights (still using the EDT principles) and running on the track!