Converting Lurker to Poster :)

[AX64]

Hello Everyone,

This post has been long time coming, I'll keep it short and if people want more details I'll add to it.

I stopped working out around 25-26, which at that point I was a regular at the gym and cycling 64k about 2-3 times a week. I was
my fittest at that stage of my life.

Now I'm 43 weigh 197 Lbs. and comparing to photos online, I would say I have a body fat of 25%-30%

At this point of time I'm not looking to bulk up but more to bring my waist down from 36" to 34" or 33" or my body fat down to 15%-20%

I've been doing a lot of walking and treadmill at home. I also started currently doing knee pushups which I will progress to full pushups., to slowly build myself back up.

I'm doing a slightly modified beginners workout I saw online.

Monday, Wednesday, Friday: in the following order, I believe its call circuit?
Pushups x 13 Reps
Pullups x 8 Reps ( use the term Pullups very loosely here, more lifting off a chair and back down using pull up bar)
Pushups x 13 Reps
Squats x 12 reps (I squat from standing position holding 10lbs weight)
Pushups x 13 Reps
Planks 1 revolution - Front, Left, Crunches, Right, Stomach
Pushups x 13 Reps
Pullups x 8 Reps
Pushups x 13 Reps
Squats x 12 Reps
Pullups x 8 Reps
Squats x 12 Reps
Planks 1 revolution same as above.

Right afterwards I do 5 Minute warm up on Treadmill 30 Minute with 120-130 Heart rate 5 Minute Cool down.

The rest of the days, which some might call off days. I just do the planks and treadmill.

I'm consuming about 1500-2000 calories, protein is primarily from chicken and beef.

No soft drinks, just water and every other day I make macha green tea with steamed milk as a breakfast/treat.

Some feedback would be appreciated.

PS: I do have current pictures, but not ready to post them yet.

[BajaRun]

Welcome aboard !! Long Time Lurker / New Member here myself..

[peacesells]

Welcome.

Looks like that circuit is basically a cardio work out. You could probably find a more efficient one if losing weight is your goal.

You say 1500-2000 calories. How are you tracking this? Is it a guess. If you are averaging 1750 you are probably going to lose weight without any exercise.

http://iifym.com/tdee-calculator/ Plugging in your numbers your TDEE is 2099. So at 1750 you should be losing around 1/2 pound a week. That's based on a desk job/couch potato lifestyle.

If you are looking to actually gain some muscle you might want to try Stronglifts, Starting Strength or the All Pro programs. That is provided you have access to weight equipment.

Good luck.

[peacesells]

***double post****

[AX64]

@peacesells Thanks for the feedback. I forgot to mention in my original post that, I was 210 and I've been losing about 1/2 pound a week since I started all this.

I use a fitbit to keep track of how many steps I walk a day and calories burned, although I'm not sure how accurately it tracks calories burned.

My Caloric intake is not a guess, I know what my breakfast, lunch, and dinners are calorie wise. I mentioned 1500-2000 because I alternate my calorie intake every day. Day 1-2000 Day 2-1700 Day 3-2000 Day 4-1500 Day 5-2000 etc... I've done some research that suggests it helps with weight loss.

My current set of workouts as I mentioned is a Beginner type of routine. It has gotten me started up again by the time I get to the last set of planks, I'm sweating and muscle are shaking so I couldnt do another set of pushups at that point.

Once I get to the point where I can do a total of 100 full pushups and the pullups as intended, I will switch to an intermediate type of routine and will introduce weights.

I'm not rushing this, for me its a long term goal. I dont want to rush it and possibly injure myself and get disappointed or even worse give up.

[peacesells]

AX64. The routines I mentioned are all beginner routines. Nothing advanced about them at all. But if you are happy with the circuit training..keep at it.

[BankWalker]

OP, if your goal is to only drop body fat, your diet is the key. Find that magic calorie number that is your maintenance and stay below it daily until you reach the desired body fat. It's really that simple.

[AX64]

AX64. The routines I mentioned are all beginner routines. Nothing advanced about them at all. But if you are happy with the circuit training..keep at it.

I will certainly look at them and maybe switch things up by incorporating into my workouts.

OP, if your goal is to only drop body fat, your diet is the key. Find that magic calorie number that is your maintenance and stay below it daily until you reach the desired body fat. It's really that simple.

Initially yes, I want to drop the body fat, I've looked at some calorie calculators but they all seem to give me different numbers as to what my maintenance number should be.

Gaining muscle will help burn some of the fat, so that is why as well I'm doing the exercises.

[Flyer75]

Welcome to the boards AX64...new here myself.

[AX64]

Welcome aboard !! Long Time Lurker / New Member here myself..

Thanks

[AX64]

Welcome to the boards AX64...new here myself.

Thanks What are your goals?

[AX64]

[QUOTE=peacesells;1132660283]


I got 2405 from TDEE did you do any additional calculations to get 2099?

[induced_drag]

No offence....but you say you have been lurking for a while, and THAT is the program you choose to follow? SRS?

Where do you come up with that.


While I appreciate different goals, that program has about as much to do with "bodybuilding" as does knitting. Why come here?

Why even waste your time doing that?....If you just want to lose weight, eat less. Oh wait! Dont get me started that 1500 cal intake is just plain stupid. YES stupid.

Mind-blown....

[lolakitten]

Another "I don't want to build muscle" thread.

Flex!!! Siggy please.

[C_Heath]

Welcome!

Its seems the O35 forum is for me too. You seemed to get flamed a lot in other ones, especially the fat loss forum. Stick around!

[-=FLEX=-]

Another "I don't want to build muscle" thread.

Flex!!! Siggy please.

[AX64]

No offence....but you say you have been lurking for a while, and THAT is the program you choose to follow? SRS?

Where do you come up with that.


While I appreciate different goals, that program has about as much to do with "bodybuilding" as does knitting. Why come here?

Why even waste your time doing that?....If you just want to lose weight, eat less. Oh wait! Dont get me started that 1500 cal intake is just plain stupid. YES stupid.

Mind-blown....

I dont think I'm wasting my time. I'm working out a good solid hour 3 x a week vs sitting on the couch eating chips and watching mindless TV.

I do the approach of. Start Crawling....Next start Walking and when I feel ready start running.

I used to leg press 400 pounds and as I mentioned in my original post bike ride 64k about 3 x a week.

That was 18 years ago. So I'm starting from scratch.

This is not a "I don't want to build muscle" thread this is a I'm at [0] Zero right now, and I'm going to build up to something more.

I dont have a problem bulking up, my biceps used to be the same circumference as my neck (17.5"), and I'm sure I will get there eventually.

Not sure where all this hate is coming from. I figure the over 35 group would be different.

[induced_drag]

I dont think I'm wasting my time. I'm working out a good solid hour 3 x a week vs sitting on the couch eating chips and watching mindless TV.

I do the approach of. Start Crawling....Next start Walking and when I feel ready start running.

I used to leg press 400 pounds and as I mentioned in my original post bike ride 64k about 3 x a week.

That was 18 years ago. So I'm starting from scratch.

This is not a "I don't want to build muscle" thread this is a I'm at [0] Zero right now, and I'm going to build up to something more.

I dont have a problem bulking up, my biceps used to be the same circumference as my neck (17.5"), and I'm sure I will get there eventually.

Not sure where all this hate is coming from. I figure the over 35 group would be different.

You sound sincere....but very misguided. My comment to you is based on you saying you have been lurking for a while.

Based on that, show me a single credible post ANYWHERE in this forum that would recommend either the workout you doing OR recommending a guy your size taking in 1500 cals/day.

THAT is why I responded the way I did. Please....go to any of the 'stickies' in the nutrition forum and show me just ONE that would say this was a good idea. Again go to the exercise forum and look at all the recommended routines......find ONE that looks like what you are doing.

After you realize you CANT....a bell should go off. Either you are not in the right place for your goals.....or you are doing it wrong.

[TCO76]

OP you asked for feedback and your getting it. It might not be what you want to hear, but nonetheless it is what you asked for. This is a bodybuilding website. No one is hating you. Just not real keen on your "plan" ..... In fact what you are doing is nothing. I am sorry you won't get cuddles and hugs for everything you say... not here. So grow some thicker skin or just quit talking.

[AX64]

I guess I'm confused

Isn't using the weight of my own body a good start? from doing the pullups and pushups?

[TCO76]

http://forum.bodybuilding.com/showth...hp?t=118004321

[MrMakAttack]

Welcome!

I noticed you don't eat much of a breakfast. May want to consider eating more breakfast to give you energy throughout the day and to jump start your metabolism....and then eat periodically throughout the day...don't just eat 3 meals. Don't worry about people flaming you....there will always be people on here who think they know what is best for you. This website may be called bodybuilding.com but that doesn't mean people can't come here to learn about weightloss, nutrition, etc. If they don't like your goals, all they have to do is ignore your thread.

I have lost a heck of alot around my waist just with weight lifting alone....with no cardio. I have dropped down several pant sizes in 6 months. if you are doing pushups, pullups and squats...I think those are all good to gain strength and help burn fat. May want to consider adding some weight to all of those exercises. If you aren't struggling at all and just going through the motions, you are wasting your time.

Good luck!

[JimmyJonny]

imo learing body weight exercises only, then moving to weights isnt the smart way of doing it. Isnt it easier to bench the bar than to do a full push up at your weight ? You are really wasting time if you think about it. Using weights with small progression is the easiest and safest way of doing it.

[AX64]

Thanks for all the advice it is appreciated. I'll be looking at picking up a used set of weights, and look at some of the links with program ideas.

[BLK00TJ]

Thanks for all the advice it is appreciated. I'll be looking at picking up a used set of weights, and look at some of the links with program ideas.

Nearly every gym has at least a 7 day free trial program. Sign up for one after another in your area until you can find a good set of weights on the cheap. I see people at work giving them away all the time. I just missed out on a free 300lb olympic set with a bench this week. I contacted the person within 25 minutes of them posting them and they were already gone.