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Obese Workout Program Needed

Currently I weigh about 310 lbs, Which means I need to loose 120 roughly to get back into shape. I am starting to eat clean again also I will  going to start the T-dawg diet  next week. I have just started working out again, mostly single joint exercises for now to ease myself in.

My work outs consist of 3 times a week 30 - 40 min of lifting each (time constrains with job and having to be home with my wife and kids), and the other days walking or playing b-ball or soccer with kids for about an hour.

My question or problem is that I need a set program for losing some weight, but that isnt going to kill me or hurt me. My range of motion sucks right now, my lower back kills when I do any squats or put a lot of pressure on my spine, I cant do any pull ups even with 100lbs assisted, dips are out too, good mornings would kill me or throw my back out, I can do some light weight dead lifts, but then again my back gets tired real quickly.

I would like to loose enough weight so I can start doing full body work outs, like squats cleans, good mornings, pull ups all the good stuff, then finally get back down to 190.
So if you could help me with information or ideas, for a program, with exercises, sets and reps that would be wonderful.
Thank you in advanced for the help


try losing some weight initially, even if it means no intence weight training. hit a few machines/anything really and focus on losing like 30-50 pounds initially then see what you can do.

P.S. Keep the light deadlifts, maybe try something like this

-Deadlift 3x10
-dumbell seated shoulder raise 3x10
1-3 isolation movements

-leg press (replace with squats when you can....try front squatting)3x10
-bench press 3x10
- 1-3 isolation movements

Basically something simple to retain some muscle mass while tryin gto lose weight.

p.s.s. try front squats with a powerclean grip....lightweight at first maybe just the bar.

hit the cardio....HARD


Honestly just be active and do more then yesterday. I went from 300 to 215 in 3 months just doing circuit training back in the day 3 times a week and then was active at work etc.

Now I feel I could do it better now id make three days based on BIG compounds one push one pull one legs and then tack on a few isolations but really just work HARD and nail I diet.

id maybe take a look at CW's TBT or Alwyns complexes for fat loss



mostly so far i've been doing 3 work out days mon, wed and fri same work outs so far.

machine chest press, machine fly, dumbbell chest press - -
cable lat pull down, machine revers lat pull down, cable row, shoulder shrugs, shoulder x- over machine - - all 3 sets of 10 trying for 4 sets of 10 to get my endurance up

machine leg extensions, machine leg curls (these two I have been switching work outs by 1 week using both legs, then the next week doing 1 leg workouts), tried my first reverse hypers last week, two types of machine hip abduction, all 3 sets of ten, then some high steps on a bench with 2 sets of 10 each leg

alternating dumbbell curl, bar curl, hammer curl, skull crushers, tri pushdown with rope, reverse cable pull down with bar for tri's - - all 3 sets of 10 trying for 4 sets of 10
With all of the work outs my rest periods are 30 to 45 seconds.
I need to fit in some abs on my off days at home along with some extra stretching.


Id drop that w/o Now and start really doing BIG moves bang for your buck and full bofy to really expend some energy and build LBM. Full body simple effective and hard

Like one day squat, Bench, and BB row

next day Lunge, dip and maybe face pullls

third day DL, OH Press, and chins/lat pull down

change up the reps and sets periodically. always try and advance be it 1 lb, 1 rep, one more set something

tack on a few smaller groups if needed and an ab exercise an your golden

that with a solidi diet and cardio youll be a lean mean wife +++++ machine in no time



I'de suggest.Just from the start worry about diet and active things like walking everyday for long as you can in a healthy way.Then once you loose start to gain muscel by lifting that way it will ballance out.Good luck to ya bro.


CARDIO! and lots of it. Use your instinct, push yourself to your own boundaries (don't kill yourself), and do it as often as possible

Do big compound exercises (even if its just with the bar for high reps) to push you out of that comfort zone and get you sweating. And DONT SIT DOWN TO DO STUFF.


I would suggest Rippetoe's Starting Strength. Work out three times per week with at least one day rest in between, and rotate the programs every day.


3x5 Squat
3x5 Bench
1x5 Deadlift


3x5 Squat
3x5 Standing Military Press
3x5 Power Clean or Bent-Over Row

So, for week 1, it would be A/B/A on Mon/Wed/Fri, week 2 would be B/A/B on Mon/Wed Fri, week 3 is A/B/A etc.

You can do this program for several months before switching to something else. And as Goodfellow said, do compound exercises, even if it's just with the bar. Proper form is important, then you can slowly increase the weight/reps.

Good luck with your goals.


OK so big movements seems to be the order for the day, I will start incorporating more into my work out.

I do have a question about my diet, how much protein should I be eating. I always read 1.5g per pound, but that would equal out too 465g of protein, or should it be 1.5g for per pound of lean muscle mass? My lean muscle mass should be around 180lbs, so 270g of protein?


Figure out your calories than figure out what diet you want. If you are doing the AD diet you want 60% fats, 30% - 35% protein, and less than 30g of carbs a day. Different if you are doing the Cheat to Lose Diet, and different if you are doing T-Dawg.

A higher fat diet might help with cravings and appetite.

You said you were 310lbs.

310x12 = 3720 calories. That is a LOT of calories but you are a big guy. That is bodyweight.
Some diets want you to consider lean body mass.
say your LBM would be 220lbs.
220x12 = 2640 calories.

on AD that would be 1584 calories in fat, divide by 9 (fat = 9cals per gram)= 176 grams of fat a day

protein would be 1056 calories divide by 4 (protein = 4cals per gram) = 264 grams of protein a day.

divide those numbers by how many meals you want a day.
Example for 6 meals a day.
176 (fat grams) / 6 = about 30grams of fat per meal
264 (protein grams) /6 = 44 grams of protein per meal

This is for the AD (Anabolic Diet) and you need to keep it all under 30grams of carbs per day.

But with this method you can see how you would design something for yourself.

Remember you need to be in a caloric deficit to lose weight. A pound of fat = 3500cals you need to burn.

Lots of good diets on here. But try one for a week at least before switching. I think one high in fiber and good fats will help you.

sorry for the long post.


get 1.5 for lean body weight.

For your workout you could try just jumpsquats, lunges, Goodmornings, stepups, all without a bar. Pick one, and do tabatas.


I personally make it an easy and simple 1g and from only complete source. if your sure to get that your fine and more aint going to hurt



merlin's fatass weight loss program.

Stage 1: Put chainlocks on the fridge and kitchen cabinets.

Stage 2: Stare at yourself naked in the mirror and ask yourself "just how hungry am I really?" when you feel a hunger pain comming on.

Stage 3: As you are starving by now ask yourself "which is worse, the hunger that I feel or the disgusting fat slob I see in the mirror?"

Stage 4: When desired weight is reached, unchain the fridge & resume eating. This time remember you are what you eat. Eating like a fatass doesn't make you look like healthy ...eating healthy does.

Stage 5: Remember how bad it sucks to be in Stage 1, so get a grip and take some control. You're a grown adult, not some little baby. Grow up a little & assume some responsibility.



You do want to make it easy, but you do need to work at it.

Figure out what diet you want

Plan out your meals.

Pick one day to fix your meals

Keep a food log.

Get to the gym 4 times a week and get moving.

steady state cardio at an incline on the treadmill on days when you lift AFTER you lift for at least 20-minutes

Days you don't lift you may want to consider HIIT, High Intensity Interval Training. You can get in a good workout in a short amount of time with HIIT. Be sure to do a search on this site.


You've gotten some good advice. I'll make a couple suggestions. First on cardio and then on strength training.

I'd echo the cardio, as long as you also maintain the strength training (cardio alone can cause your resting metabolism to fall, but studies have shown the two together maintain or raise resting metabolism, so that your exercise is leading to more calories burnt without the downside of burning fewer calories when you aren't exercising).

Quality cardio gets your body able to burn fat to a greater extent when you exercise. Get some steady state cardio for at least a few weeks to get your body used to it, but then add some interval sprinting for maximum metabolic impact.

Like everything else, what is intense for you will depend on your condition. It may just be walking at a faster rate, or a slow jog. The key will be to bump your heart rate up above the aerobic stage so that you start to build some lactic acid, followed by a recovery stage to allow your heart rate to come back down to normal.

The impact is that your metabolism will stay higher longer after you stop exercising than low-intensity steady-state cardio, as your body recovers from the more intense training.

Here are a couple examples of intervals that tax several of your energy production systems. Mix them up and improvise, as this will ensure the best improvements in conditioning and keep your cardio more interesting. Interval sessions should be shorter than your regular sessions in time.

Type 1 (pushes your aerobic threshold): after warming up & about 5-10 minutes of normal aerobic work, do a couple sets of 3-5 minutes at about 80% maximum heart rate (just at the point you can no longer carry on a conversation while you exercise if you don't use a heartrate monitor), followed by about half that at a slower than normal pace to allow your heart rate to recover.

Start with a couple sets, and build up slowly by making the sets longer (i.e., start at 3:00/1:30, then slowly build to 5:00/2:30), &/or adding more sets. Finish with a few minutes of normal low-intensity cardio, and then a cool-down period.

Type 2 (pushes your ability to work the lactic-acid producing anaerobic system that is typical of sports like tennis or basketball- a bit more intense on the sprint and the recovery phase, but longer recovery): again after warming up & about 5-10 minutes of normal aerobic work, do 1-4 sets of 4 repetitions of 30sec. - 1:00 at about 85% maximum heart rate (once you get used to what your pace is in type 1, just push it a bit more so that have a bit more difficulty carrying on a conversation while exercising), and twice as long in a recovery phase that is close to your normal cardio pace.

You are trying to get your body efficient at clearing lactic acid under a normal cardio load. Again start with 1 to 2 sets at 0:30 sprint / 1:00 recovery, and gradually over time lengthen your sprint/recovery to 1:00/2:00, and your number of sets.

Finish with a few minutes of regular cardio and then cool down. I usually add an extra minute or two of regular cardio between sets to ensure that my heart rate has recovered and I'm ready for the next set.

Type 3 (pushes your explosive power, focusing on the creatine-ATP energy system, which tends to be activated for the first 10 seconds or so of hard work). Similar on warm-up & a few minutes of regular cardio, but here the sprints will be shorter and harder, and the recovery slower and longer.

I do sets of 10 repetitions of about 10-20 seconds near all out, followed by three times the sprint in very slow recovery (so 30-60 seconds). Start with a couple sets, and gradually build up to about 4-6. Like the others, add a few minutes of regular cardio between sets, at the end, and finish with a cool down.

Add add type 3 sprints after going at least several weeks (more probably preferable) of doing intervals, as it is the hardest and not for someone in poor cardio condition.

Start with doing one sprint-interval session a week, and then as your cardio fitness improves consider adding a second session. Remember, though, that you need to give your body time to recover from these sessions, so doing too many a week when you are doing strength training and other lower intensity cardio may be counter productive.

I usually make my first training session of the week sprint-interval (i.e., the day following my rest day) so that it doesn't impact my recovery from strength training days.

I usually do a moderate intensity cardio day which is just below the being able to carry on a conversation (75-80% MHR), and a long, low-intensity session (65-70% MHR, for 50-75 min.) to burn fat (a greater portion of the energy comes from fat than carbs at low intensity, & although the overall caloric burn rate is lower than higher intensity the ability to go substantially longer more than makes up for this).

Turning to strength training, I'd echo the comments on trying some of the compound exercises with little or no weight. Read up on how to properly and safely squat, deadlift, lunges, bench press, military press, rows, etc., and work on the form.

These stimulate the central nervous system to cause systemic muscle/strength development, hit the biggest muscles & more muscles at the same time & will burn the most calories, and are efficient as they work multiple muscle groups at the same time.

It is very difficult to develop proper, safe form under a difficult load, so you start with next to nothing. For instance, do squats with just the barbell. If this is too tough on your back, start with a broom stick. Concentrate on getting on doing the exercise with perfect form. Then, each session, add a small amount of weight.

Even if it feels like you could lift a lot more, resist the urge as you train yourself to do the exercise with proper form, and progressively add weight. I make squats the center piece of my strength program, doing them each session. I do deadlifts, bench, military press, seated rowing, chin-ups/pull-ups, and dips on an every-other session basis. That is pretty much it.

It is based on Mark Rippetoe's beginning strength training program using 5 sets of 5 reps for the squats, bench, rows, and military; 1 set of 5 for the brutal deadlifts; and a couple sets of 8-10 for the dips and chins. Your arms get plenty of work. If you can't do dips or chins, try doing just the negatives. Use a chair or a step-stool to assist in the lift, then try to lower yourself in a controlled fashion unassisted. As your weight drops, & your strength develops, you'll need the chair less.

The only other thing I do are some balance, low-back, and shoulder girdle support pre-hab work at the end of my strength sessions. This might be good for you, especially the lower back. I'm trying to remember where I saw the horse exercise, but look for articles by John Davies.

He has some good shoulder girdle, low-back, pre-hab exercises that I've incorporated to help strengthen the small weak support muscles that allow me to do the regular lifts.

Good luck, don't get discouraged if you don't make the initial progress you hoped or fall off the wagon (we all do- the difference is that some don't let that stop us). You are doing something to eat more healthily and to exercise, and that is the biggest step. It probably took you years to get to the state you are in, with some brief times where you halted your decline/expansion.

It will take time to get there in a healthy manner that you can sustain as a lifestyle, and you will probably face some cheating and set backs along the way. Just keep going, keep trying to learn how to do all this more effectively, add to what you are doing as you can and find things that challenge you and keep it interesting, reward yourself for sticking to it as well as making progress, don't set your hopes on some miracle supplement to substitute for consistency and work, drink lots of water, take your fish oil supplements, eat 6 smaller meals rather than 3 bigger meals (at least for a while count calories as studies have shown we tend to underestimate our caloric input), & try to do something that makes you laugh every day (i.e., stress makes you store fat- so lower your stress level so your body can switch out of fat-storing survival mode).



I would like to do only 1 exercise a day with the bar on my back or dead lift, until my lower back gets stronger.
How does this sound for the first stage of my program?

bench press
lat pull downs

Good mornings
military press
step ups, or lunges

Dead lifts
assisted dips

I'll use a 5 x 5 method, with 45 to 60 sec rest. Along with strength training on these days I will finish the work out with 20 min of cardio.
On the off days I can walk, play basketball or soccer with my boys for 40 - 60 min.


looks good, while GM's are awesome may drop them as a main move from day 2 and add a Pull/row and do the lunge and or step up as the main



Alright, sounds good I'm going to start this week with this program.

I will keep posting here as I progress.

Thank you for the help so far, I appreciate it.


Consistency is number one friend. As un-profound as that is. Do not give up. You can do this and one day you'll be here telling other people how.


I like coffee in the morning usually I drink about 2 16 oz cups a day with sugar and creamer, are splenda and fat free creamers good substitutes?