first, I have been a lurker on and off for sometime but never registered 'till today. just want to give praise to a great site. I have read many articles and want to read many more. my main reason for registering, is to get good sound advise.
the subject line says it all. 8.5 years ago I was in the best shape of my life but still a heavy 290 lbs. my 1 rep max on bench was 435 and the leg press I was repping with 1200 lbs. (coaching staff had me off squats) my power cleans were a modest 300. first I miss that power. however those were different days of training for a sport(football).
since than, real life took over…job, house, life in general. within 2 years of a sedentary life, I had jumped in weight to an unhealthy 421 lbs. well that was the time I started dieting. with diet alone I was able to get to a respectable 321.
than, I took a break, feel off the diet wagon and hit an all time high of 440 lbs. in 2004. since then I promised myself that I would take my health seriously. to date, I have reduced my weight to 278. yes I have lost 162 lbs. but am nowhere near the physical appearance that I would like to look like.
I know of only one way to work out and that is mass and power. being a working man, there is no future for me to gain the mass and power because I will not be entering the next level to play football. I have started to lift again. I try to do 6 days a week with different body parts. the most I will be in the gym for about 1 hour.
I do alot of supersets or triple sets if I start running out of time. I have also been doing abs everyday and have tried to get to the track for 2 miles about 4-5 days per week. many days it is just a walk for 2 miles do to the caloric deficit I have been doing with my diet. I am at about 1000-1200 calories per day. I am 6’-5" and 278 and am looking for a goal weight of a ripped 220lbs by years end and hope to finally see a six pack. there is so much information on this site, I figured someone would be kind enough to point me in the right direction. all advice will be greatly appreciated.
(side note, when I asked my doctor if I will ever be able to get the fat tightened around my midsection he had told me that I would need lipo for that. is this true or can I do it with diligence, commitment, and heart?)
sorry for the long first post.
thanks in advance