Hey everyone. I'm new here, and would really appreciate some help.
I'm fairly muscular, but have a good deal of fat, especially on my chest and abdomen. I've really never done squats (bad knee excuses of course), deadlifts, or cleans. I'm changing all that. My goal is to get bigger, without gaining any weight, because I'm already 250. That means of course losing fat while building muscle. So in my case, how would you suggest I do that?
Years Lifting: 10
Waist (pants): 38
Everything else: ?
Bodyweight full hang pullups: 2?
Bodyweight chest dips: 15
Seated Military Press: 205lbs
So as you can tell from my stats, they are way skewed. I've obviously wasted a lot of time in the gym. I'm JUST NOW grasping the concept of weight lifting. I've just started a routine that looks like this:
Monday - Rack Pulls/Deadlifts, Barbell Rows, Pullups
Tuesday - Off/Cardio
Wednesday - Squats, Calf Raises
Thursday - Off/Cardio
Friday - Hang Clean and Press, Bench Press, Dips
From the research I've done, I 've come to the conclusion that compound exercises are probably the way to go for me. The fact that, like so many people, most of my years were spent doing bench press, curls, and occasionaly throwing in some rows or lat pulldowns. Never payed attention to legs, and just minimal back work.
My body never grew like I wanted it to. I always took my protein shakes and creatine, but I'm just kinda mushy now. I know, I know. I wish someone would have corrected me a long time ago.
So how does my routine look? And how (if possible), can I get bigger without gaining any more weight.
Thanks so much.