Here is what I’m working with here people Medical retired Marine (asthma) only heat bothers me so no 110 degree days for me. Well i use to be in shape and in the USMC i got out and got chubby but now i have caught it and trying to get a handle on things. i know that 1 of my problems that got me to 205 was me just eating all the time and huge portions at a time. i have since stopped that and started incorporating water in my diet. Before i would never drink water just kool-aid and juice crap. I would eat fast food every day and i mean a number 5 with a extra sandwich on the side!
I joined the YMCA and i go every morning besides Saturday and Sunday here is kinda what i do and plus i cleaned up the diet big time!I’ve been going to the Y for about a month religiously since the 5th of April and I’m down to 193 so the photos you see below are the true before pics on the 5th of march i will post my 1 month progress.
My current workout for upper and lower split
Kinda running with this
I was reading this and i think i’m going for #3 Fat lost by Chad Waterbury but the reps is he saying shoot for 24-50 each time you lie on the bench or make the sets = that amount like now with me doing the 3X8 thats 24 is that good in this case
Straight leg Dead lifts-3x8
dumbbell lunges- 5 steps out turn around and repeat -3X
Pull through s 3x8 ( i need a replacement exercise i fell dumb doing these)
Glute ham raises-3x8
Squat (smith machine) 3x8
MTN climbers 3 count 30
Wednesday -off maybe some cardio
db presses flat 3x8
bent barbell row-3x8
db seated mil press-3x8
lat pull downs 3x8
triceps push downs with ropes on pulley 3x8
i raise the weight every week and the last set each time so say if i do db flat bench i do 50 ,50 60 if i can get my 3rd set which is usually more weight up 8 times the next time i do upper i will go 50,60,60 and if that goes great i will start off the next week with all 60’s. i see that I’m getting the results i want and I’m getting stronger but my weight lost has stopped i was 205 and now I’m 194.
I started on April 5th i do 15-30 minutes of cardio before each workout and i have Wednesdays off. i take protein 1 scoop after workouts with 1% milk i tried water twice last week and barfed both times i take 1 glutimine pill in the am before work out and one at night before bed.