I've literally just joined the site.Remember reading the actual magazine so many years ago; googled the name last week and i found you guys again!
I am a little confused about what direction i should be going. Like most who are just starting out/returning to weightlifting i am a bit overloaded with info, and because of all the info, I am scared about wasting my time.
I haven't lifted at all in 9 years. I'm 31 now. I have ballooned to 295lbs at 6'2.
My BF% is 41. Bad, right?
2 weeks ago a colleague of mine was complaining about how her lovely gym had been bought over and was now full of strength training equipment/strongman stuff. The old members are leaving in droves. I had been wanting to get in shape so i went to see it and ended up signing up on the spot.
I had my mandatory induction with one of the staff (he has been there since the first owners) and he took me through the basics. Pretty sure its just so they don't get sued. He didn't really know much about the 'new' equipment, so i just went through the motions. I met the owner later and he showed me all the new toys. Its awesome.
After making my little resolution to change my body, I prepped some healthy meals and got my macros where i needed them. I'm in a 500 kcal deficit from what a couple of websites have determined is my BMR. I'm hitting the correct protein numbers. My carbs are slightly higher than some of the T-Nation articles have suggested, but i figure when my weight loss stalls i can manipulate them and keep progressing. I figure having this option is best but if not, chime in. Even though I'm under maintenance, its really hard to eat this much whole food.
I had decided on big basic movements and a full body workout just to get my office-body used to moving again. Man it was hard. This is the end of my very first week in training.
Numbers just in case they are relevant, but I'm assuming fat guy strength at the mo.
Current 1 or 2 rep max such as they are.
Some were impeded by my lack of confidence/technique.
Squat - 140kg / 308lbs (yes i used full range!)
DL - 125kg / 275lbs (there is also a trap bar available)
Bench - 80kg / 176lbs
Military press (done with strongman log) 55kg / 121 lbs
Clean and press (still working on technique so I'm just using a couple of 20kg / 45lb plates on the bar)
I can lift the 50 kg 110lb and 70 kg / 154lbs atlas stones no problem. Haven't worked up the courage to try the 90 kg / 198 lbs yet though. Dont plan on lifting them every workout, just wanted to try them because they were there so i put the numbers up.
Initially i had planned on just doing this kind of workout 3 times a week for 3 months, then seeing where I'm at. I know the limitations of this kind of approach but i figured as a beginner i would progress until the winter ? I shouldn't worry about 'no direct bicep work' at this stage, right?
There are lots of options for other exercises at the gym. There are farmer's walks, Yokes, prowlers, tyres, kegs, atlas stones, battle ropes, sleds etc.
There are Olympic platforms and kettlebells. The new owner is some sort of strength champ and is available for PT.I'll hire him to show me that stuff at some point as its pretty intriguing.
OK , after all the babbling come my questions!
I should preface it by saying my goal is fatloss (duh). I doubt ill ever be a sixpack cover model. That's ok. I just don't wanna be a big fat bastard anymore. Sick of looking like a walking donut with man titties. That's the first and only goal right now. Getting stronger appeals to me, but obviously both don't work at the same time and many articles on here state that a trainee should focus on one thing etc.
1) Is it, in your collective opinion, a dumb idea to train in the big lifts (5 reps) 3 times a week (or even 1 on 1 off) for fat loss?
2)if it is ok to continue doing the full body compound movement workouts, would it be beneficial to throw in some of the farmer's walk/tyre flipping stuff after I'm done to increase fat loss? Should i do it on off days? SHOULD I DO ANYTHING ON MY CURRENT OFF DAYS?
3)The weights workouts leave me drenched in sweat under my hoodie, so it is hard work. Thibs says in a recent article that "When trying to drop a lot of fat to get super lean, you won't build much muscle, so it doesn't make sense to use a million lifting exercises." But he does emphasize the loaded carry type movements as a key to fat loss, coupled with strength training. I'm already doing 5 different lifts. He also mentions sprints, MMA etc. Those things are available to me too. If I could throw that in, when should i do it? Is that just overkill?
This is a long post already so I'll stop. But i hope I have given enough information for you guys to maybe point me in the right direction. I won't be offended if you say I'm doing everything wrong, I just want this to work.
I look forward to your replies.