I know this is a total noob post, but I was just wondering if anyone could suggest what they think the best workout program / diet would be best for me.
I have been out of the gym for 2 years and am currently 6’3 255lbs. about 22% BF, 260 max bench (i know max bench isnt an overall test of really anything, but its the only stat that I know for sure right now)
I have, in my past, been in very good shape, and am in no way a novice to bodybuilding. I just havent thought about it for a while, and feel a bit “out of the game”.
I know how to search the site for programs, but I was just looking for suggestions. I am ready to get serious.
Would you suggest I go heavy on the weight loss, before getting intense into weight training? I have VERY high BF at 22%.
Any ideas would help…please keep the flaming and sarcasm to a minimum, but if you must… I can handle it
*EDIT: also btw, I have fractured my back in the past, and am not able to do heavy deadlifts, sqauts, etc… it sucks, but I just have to be careful.
[quote]intryket wrote:
I know this is a total noob post, but I was just wondering if anyone could suggest what they think the best workout program / diet would be best for me.
I have been out of the gym for 2 years and am currently 6’3 255lbs. about 22% BF, 260 max bench (i know max bench isnt an overall test of really anything, but its the only stat that I know for sure right now)
I have, in my past, been in very good shape, and am in no way a novice to bodybuilding. I just havent thought about it for a while, and feel a bit “out of the game”.
I know how to search the site for programs, but I was just looking for suggestions. I am ready to get serious.
Would you suggest I go heavy on the weight loss, before getting intense into weight training? I have VERY high BF at 22%.
Any ideas would help…please keep the flaming and sarcasm to a minimum, but if you must… I can handle it ;)[/quote]
intense weight training should be a focal point of your weight loss program.
Diet will be the key, but serious weights will be a huge advantage and key to overall success.
Of course, start slowly and build up your volume. You will need a good amount a break in time, but this time doesn’t have to be wasted. Slowly, yet progressively add volume–weight/reps/rest periods…
control your diet
drink a ton of water
keep your essential fat intake high
rest–adequate sleep
To add to what sasquatch said, I would suggest starting out with Chad Waterbury’s program “The Anti-bodybuilding Hypertrophy Program” and progress to part II.
Many of Chad’s programs work well with eachother in terms of adding more volume to your workouts.
Here’s just a suggestion of a particular order to do them in:
ABBH 1
ABBH 2
Strength Focused Mesocycle
Hybrid Hypertrophy
Triple Total Training
Waterbury Method
Total Body Training
The Art of Waterbury
Quattro Dynamo
Singles Club
Another suggested order to do them in has been:
ABBH I
ABBH II
Total Body Training
Waterbury Method
Quatro Dynamo
Here is an awesome spreadsheet of all (or at least most) of Chad’s programs that was put together by sterno:
I have a bit of a twist though. If you have in thye past and are familiar with training then I say pick a good program. Like the Waterbury ones listed or EDT (amazing at shedding fat and getting awesome results) But just do a Program. this shouldd be the easy part.
Concentrate your energy on learning and putting together a SOLID diet that fits your gaosl and that you can LIVE with forever. Make thosde lifestytle changes.
wow guys, great posts! Thanks a ton. I was afraid I would get flamed for posting a topic like this, but this is exactly what I was looking for. I appreciate the amount of time you guys must have spent to give me good advice !!!
[quote]intryket wrote:
wow guys, great posts! Thanks a ton. I was afraid I would get flamed for posting a topic like this, but this is exactly what I was looking for. I appreciate the amount of time you guys must have spent to give me good advice !!![/quote]
