I really respect the opinions and knowledge on these boards, so I would really
appreciate some feedback on my plan.
Been lurking here, being a giant pansy and overplanning every aspect so I could (subconsciously) put off the hard work. So, without further ado, here's my plan.
Me: 6'7", 275. Ex College Basketball player, now lazy slob
Focus: Immediate fat loss, to regulate blood pressure. Had my heart extensively checked recently based on a BP scare, heart very healthy, fat levels not so.
** Note that I take Adderall XR, so no vasodilators or HOT-ROX **
Calorie Target is 2450 - 2500 calories (.8 * DEE). Only whole foods and supps (based on Nutrition for noobies)
6 meals a day, Leucine peri-workout, BCAA pre and post, 2 shakes a day, Flameout.
Cardio (sort of):
45mins - 1hr of cardio at 120 bpm in fasted state, 6 days a week
Note that I don't include Set/Rep info. This is because I'm clueless here. I'm aiming for fat loss, but the cardio should do that. I'm more worried about functional fitness (ie: I can't do a goddamn pull-up). Any help here would be great.
Day A - Back and Biceps (calves and abs)
Lat Pulldown (alternating grip width)
Chest-Supported Row (alternating grip)
Barbell Curl (might be EZ bar, wrist strain)
Dumbbell Curl - normal grip, reverse grip, hammer grip
Day B - Chest and Triceps
Superset: Dumbbell Press / Dumbbell Fly
Incline DB Press
Cable Fly - alternating height to hit upper/lower/mid pecs
(dropsets to fatigue)
Cable pressdown (dropset to fatigue)
Day C - Thighs
Smith Rack Squats (no partner)
Day D - Shoulders, Calves, Abs
Seated Calf raise
Standing Calf raise (alternate footing to hit different heads)
Face Crushers (on pulldown machine)
Lying leg raise / Hanging leg raise (when I get stronger)
Superset: vertical pallof / lateral pallof
exercise ball jacknife
I know this was an insanely long post, but I just wanna figure out if this is a decent start and get fucking started. I'm sick of thinking about this shit.
Thanks for any help,