New here,old fat man trying to lose weight

[jamesfay72]

I appreciate any advise I can get. My wife and I are working out sunday thru Friday with Saturday being the rest day. We are 9 days in as of today I'm doing 20 or more min on the bike 3+ miles and upper body one day the next doing lower body. I'm trying to find the failure weight on my exercise and go from there. What weight range should I be using? And rep range. Here are my last 2 routines please advise me on modifications I should make to them.

Chest press 90x10 110x10 110x5
Bicep curl 30x10 50x10 70x10
Overhead press 40x10 50x10 50x10
Tricep 95x10 110x10 125x1 ( cramp in my stomach)

On my legs exercise I wanted to see how much I could do,turns out I maxed all the machines
Leg press 130x10 290x10 295x10
Leg extensions 80x10 110x10 170x10
Leg curl 85x10 115x10 115x10
Calf extensions 150x10 170x10 190x10 350x6
Glute 50x10 60x10

[xsquid99]

If you're new to lifting I recommend you follow a proper program because yours looks horrible (way too many high volume accessory lifts using machines). There are some great programs listed in the workout program forum stickies such as Fierce 5 or All Pros; Additionally there are also well known programs like Stronglifts 5x5 or Starting Strength.

https://forum.bodybuilding.com/showt...hp?t=169172473

https://forum.bodybuilding.com/showt...hp?t=159678631

[clwhoops44]

If you're new to lifting I recommend you follow a proper program because yours looks horrible (way too many high volume accessory lifts using machines). There are some great programs listed in the workout program forum stickies such as Fierce 5 or All Pros; Additionally there are also well known programs like Stronglifts 5x5 or Starting Strength.

https://forum.bodybuilding.com/showt...hp?t=169172473

https://forum.bodybuilding.com/showt...hp?t=159678631

This, move to the free weights area and follow an established program. Leave the machines open for the grandmas lol

[FredWreck619]

I appreciate any advise I can get. My wife and I are working out sunday thru Friday with Saturday being the rest day. We are 9 days in as of today I'm doing 20 or more min on the bike 3+ miles and upper body one day the next doing lower body. I'm trying to find the failure weight on my exercise and go from there. What weight range should I be using? And rep range. Here are my last 2 routines please advise me on modifications I should make to them.

Chest press 90x10 110x10 110x5
Bicep curl 30x10 50x10 70x10
Overhead press 40x10 50x10 50x10
Tricep 95x10 110x10 125x1 ( cramp in my stomach)

On my legs exercise I wanted to see how much I could do,turns out I maxed all the machines
Leg press 130x10 290x10 295x10
Leg extensions 80x10 110x10 170x10
Leg curl 85x10 115x10 115x10
Calf extensions 150x10 170x10 190x10 350x6
Glute 50x10 60x10

If you’re trying to lose weight, focus on cardio and diet. You’ll lose weight quickly simply and efficiently that way.
Lifting weights actually makes you gain weight and increases your appetite. You can dial that in later after you’ve lose the weight you’ve set your goal for.

[CommitmentRulz]

If you’re trying to lose weight, focus on cardio and diet. You’ll lose weight quickly simply and efficiently that way.
Lifting weights actually makes you gain weight and increases your appetite. You can dial that in later after you’ve lose the weight you’ve set your goal for.

This is really, really, really BAD advice. (There a reason thre's a bunch of red (negative rep) bars under his name.)

OP, ignore this guy. (He also asserts if you don't eat enough that your body will "store fat" ... Look at POWs and tell me if that's the truth.)

You need to lift in order to preserve (even build, possibly) muscle while you lose weight. Regardless, your body composition will be much improved with lifting while you lose. Good luck.

Eat at a reasonable caloric deficit on a consistent basis and you'll lose weight (if that's on your agenda). Get .7 grams of protein for each pound of body weight and .4 grams of fat.

[jamesfay72]

I'm using machines to try and build strength also honestly all the buffed in shape people are on the free weights..I'm to embarrassed to be around them...with that being said can you please give advice on what weight range light medium heavy) and reps? When I get in better shape I plan on getting to the free weights

[jamesfay72]

Thank you..I am mostly proteins and low carbs. Can you please tell me what weight range light medium heavy per set and reps to lose weight also trying to build muscle

[jamesfay72]

I dont want to cut and paste a reply I'm embarrassed to be around the in shape peopel when I get stronger I'll go over there...can you please advise on weight range..light medium heavy and reps per set

[Jedee]

Hey mate...good on you for getting in there and getting healthy. A lot of the veterans here already gave the adbice you need. But in response to your feeling of embarrassment, I don't mean this in a dick way, but those buff and fit people don't care about your or even notice you in the free weights area. If they judge you, that's on them but you may find that most will either not notice you or of they do, will give you a freindly knod of acknowledgement or a "hello". Everyone starts somewhere and everyones journey is different. I guarantee you if you wait until you are "ready", you will have wished you just started today. Especially since you are in the prime time where your body will make the best adaptations to a good solid free weight routine.

[xsquid99]

I dont want to cut and paste a reply I'm embarrassed to be around the in shape peopel when I get stronger I'll go over there...can you please advise on weight range..light medium heavy and reps per set

You don't need to post the same question 3 times, we see it. Read the programs and the FAQ in the threads I posted, they will likely answer your questions. There is no "light, medium, and heavy", there is only 1 working set weight. Don't be embarrased about using free-weights, nobody is there to judge you and most people are more concerned with their own workouts then looking at what other people are doing. Use a weight you feel comfortable that you can move with good form for the required number of reps, always start lighter than you think you need to.

From Fierce 5:

How much weight should I use? I highly advise to start out lighter than you think you can handle since the progression is very fast. I can’t stress this enough! This program works best with lighter starting weights. I suggest all lifters, regardless of experience, start with 85% of what they think they can lift. You should not be struggling for 4-6 weeks or so.

If this is your very first time working out then I advise you start with 50% of what you think you can handle. On every workout increase the weight by 10-15% instead of the 5-10lbs listed in the original program. There are 3 A and 3 B workouts in every two weeks. Each will be increased by 10-15% each workout so you should be using 85% of what you feel you're capable of by the start of week 3. Remember this is a guess since you're new. Adjust the weights as needed to get to 85% by week 3. Then you will follow normal progression listed in the program. This works great for total beginners because it allows you to get the basics of the exercises down with a safe weight and it also prevent major soreness.

[oldandintheway]

Drop calories down to 2000 per day, continue to work out. See what you weigh at the end of a week. If no change drop 100 cals and recheck weight in a week. Aim for 1-2 lbs a week, it will give your body a chance to get used to things and will be easier to keep it off

[jamesfay72]

Thank You I did not mean to post the same question 5 times. I did not consider answering one person could be seen by all I was trying to be polite and answer everybody that took the time to try to help me. With that being said I will try the Fierce 5. I do have another question I like working out 6 days a week so on the off days kf that the routine what should I be doing. Is there a way to split it up into 6 days? If not what should I be doing on the off days I am thinking cardio am I correct? Also the consistency of gym attendance has to do with motivating my hard to motivate wife we are doing this together not the routines so much as going to the gym and exercising trying to get healthier. If there is a break in the schedule she might fall off and I don't want that..

[xsquid99]

Fiece 5 is a 3 day a week full body routine, since you're hitting all muscle groups on those 3 lifting days you should not be doing any lifting on your "off days" to allow for proper rest and recovery. If you really feel like you want to be in the gym those other days then that is the perfect time to work in some cardio.

[jamesfay72]

Is that routine good for a woman? If not can you suggest one please. Also if it is, should she also be working with one weight thru the sets? Also also am I looking for failure or completion of all reps in the sets? I'm used to hearing to go to failure, not finishing target reps because if I do I'm not lifting heavy enough and to increase weight if I do

[xsquid99]

Is that routine good for a woman? If not can you suggest one please. Also if it is, should she also be working with one weight thru the sets? Also also am I looking for failure or completion of all reps in the sets? I'm used to hearing to go to failure, not finishing target reps because if I do I'm not lifting heavy enough and to increase weight if I do

You're asking questions that are answered in this thread: https://forum.bodybuilding.com/showt...hp?t=159678631