Optimal workout ... please help

[gogetgoal]

Hi all

What is the optimal workout for me? I want to lose weight and gain muscle.

I’m 40, overweight at 240 pounds, I have about 2 years of experience of weight training on and off so not novice.

Thanks

[tommydamic68]

Start with a good beginner program like Fierce 5, eat less, (check stickies in this forum), cardio after workouts, treadmill, elliptical, (30 mins minimum) eat less, and eat less. Start wilt a 200 calorie deficit and adjust accordingly.

[OldFartTom]

"Novice" is a difficult word. It could mean someone who's never been in a gym before or very weak (not you!)
But in terms of programs "novice" means a fast linear progression. The two different meanings are confusing, you probably read the post above, saw the name of a "novice" program and thought..."I'm not new in the gym, a novice program isn't what I'm after" But because of this other meaning (they have to think of a better name for the programs here) anyone who is a real-novice.. great But anyone who used to train and is returning to it... great also. Someone returning like you, should have muscle-memory and progress more out of novice much more quickly than a real-novice.

Very pleased to hear you've decided to drop the trainer and follow a structured program like 17Mahmoods had suggested in one post or others in this post (https://forum.bodybuilding.com/showt...post1540865101). Hope the strain and overuse tendentious etc has cleared up.

I know you are from the old-skool pump approach (progressively increase load by driving the reps) but you should try the other approach of 5*5 and similar schemes where you progressively drive the load by increasing the weight. Let's not labour the point as we've been here before. But - Seriously... just try it and see.

Stronglifts 5x5 (free phone app!) https://stronglifts.com/5x5/
Fierce5 in Programs stickies as previously suggested https://forum.bodybuilding.com/showt...hp?t=159678631
AllPro again in Programs https://forum.bodybuilding.com/showt...hp?t=169172473

[grubman]

I have about 2 years of experience of weight training on and off

“Optimal” is going to be any descent workout (and diet plan for your goal) you pick...done with consistency and dedication (that last bit is important!).

Unfortunately there is no magic formula, and everyone’s “optimal” is something that can only be learned with years of experimentation and observation.

Probably not the quick and easy response you want...but just pick one of the proven beginner programs (and unfortunately, “on and off” still places you in the beginner category) and get started!

Good luck.

[dragman72]

Optimal program.......
The one you believe in and stick too 100% and stop the (on and off) doesn't matter if it's full body, bro splits, fierce 5, etc.
Also fat loss is gonna be 90% diet.