[quote]therajraj wrote:
[quote]daltron wrote:
[quote]therajraj wrote:
If you’re just starting out I would set very basic goals:
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cut out all food you know is junk from your diet. Don’t worry about keto, paleo, warrior or any specific brand of diet. Just eliminate the junk.
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you’re probably very untrained so teach your body to perform the basic compound movements correctly (Squat, bench, deadlift, Overhead press, etc etc) and practice the form over and over while slowly building up your stamina. Don’t worry about the weight on the bar or executing a specific program.
3)Address any limitations your body might have - for instance obese people tend to suffer from orthopedic issues so keep on an eye on how your feet feel on heavy leg exercises.
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get on a bike or ellipitical and build up your cardio. Even 15-20min of walking a treadmill at this point will suffice. One note on treadmill use: at your weight it would be a bad idea to jog or sprint, keep it to a walking pace. Feel free to push hard on a bike or elliptical
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Get a decent workout nutrition. Some people have used HOT-ROX as a preworkout and find it beneficial (I’ve never done it) but if you really want to add in a fat burner you can do it here. I’ve personally only used Surge from Biotest’s store and liked it.
Once you’ve mastered your cravings, have a body that’s trained enough that it’s able to perform vigorous workouts, post again and ask for specific advice.
Oh and at 6 feet 395lbs you’re looking at 2 years minimum of dieting.
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Done! I’m eating WAY cleaner and more consistently. No more gatorade at work, fast food for lunch, and only eating 1-2 meals and waiting to eat 4-5 hours after I wake up.
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I played HS/college football and was an avid weight lifter before I got married so I still have a decent grasp on form, but yeah I totally agree that one thing that became apparently was focusing more on quality reps/sets with weight appropriate to the shape I am in now rather than focusing on trying to put as much weight on the bar.
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Even with weight light for my legs, I lean forward far too much and my back rounds on squats so I cut them out and am waiting to lose some of my gut and strengthen my core/back/glutes/hams. Other than that, the only thing I am aware of is my knees. They don’t hurt, but I know there is a ton of weight on those joints.
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I plan to add in the eliptical soon, but I feel like right now I am gassed enough at the end of my workouts and don’t have the energy for it since even weightlifting for 45-60 minutes takes a toll on me. I am not sure if I should just suck it up and just get in 10-15 minutes of low intensity cardio every workout even at this stage or if I would just burn myself out because of how out of shape I am.
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I want to add BCAA’s during my workouts, but as far as stimulants I occasionally have a zero calorie energy drink but that is about it so far.
Feel free to critique!
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Consider going for a leisurely walk for 15-30min at night time. Nothing strenuous.
Other than that, get a full hormonal panel done. Thyroid, Test, Estrogen, etc.
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Those sound like good ideas, especially the walking. I bet it would help with bloodflow and soreness.