k fellas, from 96-2001, I did some really intense powerlifting. Before that, I was military and got my exercise from, well, military exercises.
Come 2001, an in line-of-duty injury put me on total disability. I had been a pretty solid 260 lbs (6'2") until then, but between then and about 14 months ago, I didn't exercise for squat, and peaked at 387lbs. However, I got really disgusted with how I looked (as I should have), and over the past 14 months have lost down to 260.
I have a morphine pump for pain, but it's only 0.899mg/day. I take psych meds cuz of PTSD & depression. Oh, and I'm diabetic, but not insulin dependent - I take one pill for that twice a day.
Now, I decided last week that it was time to lose more fat and regain muscle. My 25 y/o son had moved back in with us, so he and i started working out Monday. Friggin' feels great. Thing is, since I always lifted (and ate) heavy before, I'm not real clear on how to drop fat and gain muscle simultaneously. I know my way around the gym, but would like to get some suggestions on the actual training exercises ya all would recommend.
At this point, we are doing a circuit training routine of 3 circuits, three times a week (well it will be 3 this Friday). The movements we are doing are as follow:
*either bent over barbell rows, wide grip pulldowns, or dumbbell rows
*shoulder press & forward dbell raises (& will be adding the side raises)
*curls of whatever variety I feel like, sometimes two different
*triceps extensions, presses, kickbacks
*weighted ab crunches
As for diet:
Meal one - glass of grape juice
Pre-workout -> Peanut butter & Gatorade
Post-workout -> Peanut butter & Gatorade
Fourth meal - salad with egg whites and cheese
I will be increasing caloric intake, adding plenty of protein, etc., et al, ad infinitum
Will also be adding BCAA's
Oh, I also use 30mg of testosterone gel a day (except this week I'm using more like 90-120)
I'm considering this week just a "break in" phase to get used to exercising again. However, next week I will punch the diet up, and most likely go to a 2-on/1-off/2 more on sort of split routine.
I realize it isn't very bright to train like we are now for any longer period of time, and I know for certain how to line out the diet next week. I'm just wondering what anyone may think about me doing this initial week of near dog-day/very low calorie intake "conditioning?" Do ya figger my plans for after this week are ok? I'm 46 y/o, and like I said, it had been around 15 years since I'd lifted at all. I'm just trying to totally fry my muscles right now to gain SOME strength, and as for the diet, as I said, I know it's totally unrealistic for any longer period of time, and I know how to line it out.
That's bout all I can think of for now.....ya all give me whatever input or suggestions you like and I'd appreciate it very much.
Thanks & ya all take care,