Looking for advice on if this is a good program for me. I'm tired of trial and error!

[allthehage]

Hey I'm new to this forum and this is my first post. My name is Ryan and I am 27 years old. I spent most my life as a skinny guy, with a natural looking build and good genetics. Naturally abnormally strong considering I was never very active and never worked out. I ate whatever I wanted and never gained a lb. At 6'1" I was always around 175 lb. Now I'm 230 and having to break a lifetime of bad habits. I've read a lot of books on fitness. Every so called "expert" seem to swear by a method that the other "expert" calls a total myth.

I am not sure if I consider myself a beginner. I know the movements, just have never had a solid workout plan that I've stuck to. Below is my full body workout to get my body used to working out more than every now and then and I plan to do this for 3-4 weeks, and below that is the plan I made for myself to follow for about 5 to 6 weeks before I change it up again. Any advice on this workout is appreciated. And thank you in advance.

current full body workout:
MONDAY
Back Squat 3x 8
Barbell Flat Bench Press 3x 8
Lat Pulldown 3x 8
Bar military press 3x 8
Dead Lifts 3x 8
Standing dumbbell calf raises 2x 30
Stability ball seated barbell curls 2x 12
Dumbbell bent over rows 3x 8
Stability ball curls 1x as many as I can do

WEDSNESDAY
Machine leg press 3x 8
Incline bench press 3x 8
Assisted pull-up 2x as many as I can do (I can't do a single pull up unassisted)
Dumbbell snatch 3x 8 per side
Dumbbell triceps kickbacks 3x 8
Bulgarian split dumbbell squats 3x 8 per leg
Stability ball dumbbell pull over 3x 8
Calf raises 2x 30
Hanging knee raises 1x to failure

FRIDAY
Stability ball dumbbell press 3x 8
Front squat 3x 8
Bar military press 3x 8
Stability ball one-arm bent-over rows 3x 8
Dead lifts 3x 8
Calf raises 2x 30
Bench dips 2x as many as I can do
Standing barbell curls 3x 8
Jackknifes 2x 20

Tues, Thurs, Sat I am doing HIIT. 50-60% max for 1 min, sprint for 30 seconds for 15 minutes total. The following workout is ambitious I know, but it's what I planned for when I'm ready to move on from the former.

MON- HIIT/LOWER BODY
1 min-moderate pace, 30 sec- sprint
Back squats 1x 8, 1x 15, 1x 20
30 sec- sprint, 1 min- moderate pace
Deadlifts 1x 8, 1x 15
30 sec- sprint, 1 min- moderate pace
Military push ups 1x as many as I can do
Calf raises 1x 20, 1x 50
30 sec- sprint, 1 min- moderate pace
Hanging knee raises 1x as many as I can do
T-push ups w/ dumbbells 1x 10
30 sec- sprint, 1 min- moderate pace
Single leg deadlifts (no weights) 1x 20 per side
1 min- moderate pace, 1 min- sprint, cool down


TUES- HIIT/UPPER BODY
30 sec- moderate pace, 30 sec sprint
Barbell flat bench press 1x 8, 1x 15, 1x 20
Bar military press 1x 8, 1x 15, 1x 20
Incline barbell bench press 1x 8, 1x 151x 20
30 sec sprint, 30 sec moderate pace
Assisted pull ups 1x as many as I can do
Dumbbell bent over row and kickbacks 1x 8, 1x 15
Standing barbell curl 1x 12, 1x 20
30 sec sprint, 30 sec moderate pace
Bench dips 1x as many as I can do
Push ups 1x as many as I can do
Assisted pull ups 1x as many as I can do
30 sec sprint, 30 sec moderate pace
Bench dips 1x as many as I can do
Military push ups 1x as many as I can do
1 min moderate pace, 1 min sprint, cool down

WEDS- 30 mins- fast paced incline walk

THURS- HIIT/FULL BODY
1 min- moderate pace, 30 sec sprint
Front squats 1x 8, 1x 15, 1x 20
Arnold press 1x 8, 1x 20
30 sec sprint, 1 min moderate pace
Sumo deadlifts 1x 8, 1x 15
Lat pulldown 1x 8, 1x 15, 1x 20
30 sec sprint, 1 min moderate pace
Calf raises, 1x 20, 1x 50
Military push ups 1x as many as I can do
30 sec sprint, 1 min moderate pace
Hammer curls 1x 12, 1x 20
Bench dips, 1x as many as I can do
30 sec sprint, 1 min moderate pace
Wide arm push ups 1x as many as I can do
Single leg (no weight) deadlifts 1x 20 per side
30 sec sprint, 1 min moderate pace
Decline push ups 1x as many as I can do
1 min- moderate pace, 1 min sprint, cool down

FRI- 30 mins fast paced incline walk

SAT- HIIT/UPPER BODY
1 min- moderate pace, 1 min sprint
Stability ball dumbbell press 1x 8, 1x 15, 1x 20
Bar military press 1x 8, 1x 15, 1x 20
Dumbbell incline press 1x 8, 1x 15, 1x 20
Assisted pull ups, 1x as many as I can do
Deadlifts 1x 8, 1x 12, 1x 20
1 min- moderate pace, 1 min sprint
Bench dip 1x as many as I can do
Stability ball seated curls 1x 12, 1x 20
Military push ups 1x as many as I can do
Lying triceps dumbbell extensions 1x 12, 1x 20
Mountain climber push ups 1x as many as I can do
1 min- moderate pace, 1 min- sprint, cool down

SUN- OFF

I have a strong enough mind to do this, I just don't want to hinder growth by overtraining. My MAIN goal is the burn as much fat as possible. I have no idea what my BF% but assuming its really high. Am I planning for too many sets? I read something fast, intermediate and slow fibers. The article suggests doing at least one set for each fiber. Did I interpret the article correctly?

Am I wasting my time with the sprints between exercises? I figure it would be two birds with one stone. Keep my heart rate up between exercises and get my interval training out of the way and keep things interesting. I originally planned for WEDS and FRI to be completely off to let me rest completely but I don't want to slack on cardio. I'm looking to drop body fat as quick as possible. I'm not looking to get huge like a bodybuilder. My goal is to have a lean muscular look. Good examples would be Hugh Jackman in X-men origins:Wolverine, Jason Statham, Ryan Reynolds, etc.

As far as my diet, 5-6 meals a day. What's on my grocery list: chicken, brown rice, beans, almonds, muscle milk shake, tuna, turkey, salmon, lean ground beef, egg whites, canadian bacon, skim mozzarella cheese, avocado, greens, beats, peanut butter, whole grain wheat bread, honey. Maintenance calculator is about 3000 calories, so I figure on days I work out I'll max at 2400-2500 calories, and days I'm off I'll max at 2000 calories.

I know this is long, so I really appreciate taking the time to read and respond.

[darudende]

Hey I'm new to this forum and this is my first post. My name is Ryan and I am 27 years old. I spent most my life as a skinny guy, with a natural looking build and good genetics. Naturally abnormally strong considering I was never very active and never worked out. I ate whatever I wanted and never gained a lb. At 6'1" I was always around 175 lb. Now I'm 230 and having to break a lifetime of bad habits. I've read a lot of books on fitness. Every so called "expert" seem to swear by a method that the other "expert" calls a total myth.

I am not sure if I consider myself a beginner. I know the movements, just have never had a solid workout plan that I've stuck to. Below is my full body workout to get my body used to working out more than every now and then and I plan to do this for 3-4 weeks, and below that is the plan I made for myself to follow for about 5 to 6 weeks before I change it up again. Any advice on this workout is appreciated. And thank you in advance.

current full body workout:
MONDAY
Back Squat 3x 8
Barbell Flat Bench Press 3x 8
Lat Pulldown 3x 8
Bar military press 3x 8
Dead Lifts 3x 8
Standing dumbbell calf raises 2x 30
Stability ball seated barbell curls 2x 12
Dumbbell bent over rows 3x 8
Stability ball curls 1x as many as I can do

WEDSNESDAY
Machine leg press 3x 8
Incline bench press 3x 8
Assisted pull-up 2x as many as I can do (I can't do a single pull up unassisted)
Dumbbell snatch 3x 8 per side
Dumbbell triceps kickbacks 3x 8
Bulgarian split dumbbell squats 3x 8 per leg
Stability ball dumbbell pull over 3x 8
Calf raises 2x 30
Hanging knee raises 1x to failure

FRIDAY
Stability ball dumbbell press 3x 8
Front squat 3x 8
Bar military press 3x 8
Stability ball one-arm bent-over rows 3x 8
Dead lifts 3x 8
Calf raises 2x 30
Bench dips 2x as many as I can do
Standing barbell curls 3x 8
Jackknifes 2x 20

Tues, Thurs, Sat I am doing HIIT. 50-60% max for 1 min, sprint for 30 seconds for 15 minutes total. The following workout is ambitious I know, but it's what I planned for when I'm ready to move on from the former.

MON- HIIT/LOWER BODY
1 min-moderate pace, 30 sec- sprint
Back squats 1x 8, 1x 15, 1x 20
30 sec- sprint, 1 min- moderate pace
Deadlifts 1x 8, 1x 15
30 sec- sprint, 1 min- moderate pace
Military push ups 1x as many as I can do
Calf raises 1x 20, 1x 50
30 sec- sprint, 1 min- moderate pace
Hanging knee raises 1x as many as I can do
T-push ups w/ dumbbells 1x 10
30 sec- sprint, 1 min- moderate pace
Single leg deadlifts (no weights) 1x 20 per side
1 min- moderate pace, 1 min- sprint, cool down


TUES- HIIT/UPPER BODY
30 sec- moderate pace, 30 sec sprint
Barbell flat bench press 1x 8, 1x 15, 1x 20
Bar military press 1x 8, 1x 15, 1x 20
Incline barbell bench press 1x 8, 1x 151x 20
30 sec sprint, 30 sec moderate pace
Assisted pull ups 1x as many as I can do
Dumbbell bent over row and kickbacks 1x 8, 1x 15
Standing barbell curl 1x 12, 1x 20
30 sec sprint, 30 sec moderate pace
Bench dips 1x as many as I can do
Push ups 1x as many as I can do
Assisted pull ups 1x as many as I can do
30 sec sprint, 30 sec moderate pace
Bench dips 1x as many as I can do
Military push ups 1x as many as I can do
1 min moderate pace, 1 min sprint, cool down

WEDS- 30 mins- fast paced incline walk

THURS- HIIT/FULL BODY
1 min- moderate pace, 30 sec sprint
Front squats 1x 8, 1x 15, 1x 20
Arnold press 1x 8, 1x 20
30 sec sprint, 1 min moderate pace
Sumo deadlifts 1x 8, 1x 15
Lat pulldown 1x 8, 1x 15, 1x 20
30 sec sprint, 1 min moderate pace
Calf raises, 1x 20, 1x 50
Military push ups 1x as many as I can do
30 sec sprint, 1 min moderate pace
Hammer curls 1x 12, 1x 20
Bench dips, 1x as many as I can do
30 sec sprint, 1 min moderate pace
Wide arm push ups 1x as many as I can do
Single leg (no weight) deadlifts 1x 20 per side
30 sec sprint, 1 min moderate pace
Decline push ups 1x as many as I can do
1 min- moderate pace, 1 min sprint, cool down

FRI- 30 mins fast paced incline walk

SAT- HIIT/UPPER BODY
1 min- moderate pace, 1 min sprint
Stability ball dumbbell press 1x 8, 1x 15, 1x 20
Bar military press 1x 8, 1x 15, 1x 20
Dumbbell incline press 1x 8, 1x 15, 1x 20
Assisted pull ups, 1x as many as I can do
Deadlifts 1x 8, 1x 12, 1x 20
1 min- moderate pace, 1 min sprint
Bench dip 1x as many as I can do
Stability ball seated curls 1x 12, 1x 20
Military push ups 1x as many as I can do
Lying triceps dumbbell extensions 1x 12, 1x 20
Mountain climber push ups 1x as many as I can do
1 min- moderate pace, 1 min- sprint, cool down

SUN- OFF

I have a strong enough mind to do this, I just don't want to hinder growth by overtraining. My MAIN goal is the burn as much fat as possible. I have no idea what my BF% but assuming its really high. Am I planning for too many sets? I read something fast, intermediate and slow fibers. The article suggests doing at least one set for each fiber. Did I interpret the article correctly?

Am I wasting my time with the sprints between exercises? I figure it would be two birds with one stone. Keep my heart rate up between exercises and get my interval training out of the way and keep things interesting. I originally planned for WEDS and FRI to be completely off to let me rest completely but I don't want to slack on cardio. I'm looking to drop body fat as quick as possible. I'm not looking to get huge like a bodybuilder. My goal is to have a lean muscular look. Good examples would be Hugh Jackman in X-men origins:Wolverine, Jason Statham, Ryan Reynolds, etc.

As far as my diet, 5-6 meals a day. What's on my grocery list: chicken, brown rice, beans, almonds, muscle milk shake, tuna, turkey, salmon, lean ground beef, egg whites, canadian bacon, skim mozzarella cheese, avocado, greens, beats, peanut butter, whole grain wheat bread, honey. Maintenance calculator is about 3000 calories, so I figure on days I work out I'll max at 2400-2500 calories, and days I'm off I'll max at 2000 calories.

I know this is long, so I really appreciate taking the time to read and respond.

1. What the hell, I don't even...why are you doing that many exercises? STOP FRICKING OVERCOMPLICATING IT.

Simple full body workout right here bro:
Leg Press/Squats
Bench Press/Incline Press
Shoulder Press
Lat Pulldowns
Barbell/Dumbbell Rows
Pullups
Dips

Do HIIT 3x a week, Lift 3x a week. Spend 6 days in the gym. Do ab work on Cardio days.
Try to do 2 warm up sets and 2-3 work sets with heavy weights. You could do 10 warm up reps and then try for 5-8 reps on your work sets.

Try to increase weight whenever you can. Form is everything, remember this though, don't sacrifice form for weight.

Your diet seems right but nothing can be said until you ACTUALLY do it and LOG it for 2-3 weeks consistently while monitoring your lifts.

Also fore go the muscle milk shake, that's bs. All you need is regular Whey.


Good luck man! I'm also trying to lose weight and I completely changed the way I do it now, consistency is KEY. If your diet is not decent and you're not tracking, you're waisting your time.