Total newb, need advice, help with workout plan.

[axan]

Ok my first post here so go easy on me.

I've lost over 100lb in 7 months and I've been doing pretty good. I'm 5'11" and 185lb now. I recently bought a house and finally had room to build home gym. So i decided to start working out but don't know much about building a routine etc.
I did some messing around the other day and noticed I lost a lot of strength, hell I'm weaker then I was in high school (I'm 28 now)

My goals are:

• Continue to loose weight (~2lb/week), want to hit ~165 by end of October
• Gain muscle/strength or at the very least prevent loosing more muscle/strength

Please help me with picking up exercises and building a routine.
I have access to following equipment: bench with leg attachment and squat station, chin up bar, barbells, dumbbells, treadmill.

Here's some info on diet + supplements
Diet: Keto

Typical Day:
Total ~1700 cal

5:15AM take supplements

• 30mg ephedrine hcl
• 5mg yohimbine hcl
• 3 man scorch (caffeine, synarphine, biotin)
• 1.5G EFA (NOW Omega 3-6-9)
• 500mg Sesamin
• 1 NOW Adam Multi
• 2 prolab cuts II
• 3 Schiff Move Free Advanced
• 500mg L-Tyrosine

5:45 HIIT cardio
6:20 breakfast
3 eggs
3 strips of bacon
9:30 protein shake ( ON 100% Whey Gold Standard) 24g
11:30 supplements

• 30mg ephedrine hcl
• 5mg yohimbine hcl
• 3 man scorch (caffeine, synarphine, biotin)
• 1.5G EFA (NOW Omega 3-6-9)
• 500mg Sesamin
• 2 prolab cuts II

12:30 6oz grilled chicken breast + salad (lettuce, olives, feta, peanuts, olive oil)
4:00 protein shake
4:30 supplements

• 30mg ephedrine hcl
• 5mg yohimbine hcl
• 1.5G EFA (NOW Omega 3-6-9)
• 500mg Sesamin
• 1 NOW Adam Multi
• 2 prolab cuts II
• 500mg L-Tyrosine

6:00 protein shake
7:00 6oz grilled salmon + salad
9:30 10 jumbo shrimps + salad
10:30 - 11 bed

[jtp217]

Stick with the basics- deadlifts, cleans, squats, front squats, bench, pullups, dips, pushups etc. Your gonna burn way more calories with those then attempting to do a bunch of isolation exercises.

As far as you diet goes when are you planning on lifting. Food choices aren't to bad but that's a ton of fat burners throughout the day. The meals where you are having just a protein shake add some form of fat to keep your body from converting that protein to glycogen. I'd drop the HIIT cardio too, since you aren't having any carbs you're gonna be burning up a ton of muscle. Go with longer duration lower intensity cardio instead. How often are you having a cheat meal/refeed day?

[axan]

Was planing on doing lifting between 6 and 7 pm, I usually get home from work around 5:30.

As far as adding fat to my protein shake meals, what would be the best way to do that?

[lemke28]

Throw some Evoo into your protein shake it's a good source of fat and you can't hardly taste it

[EasyEJL]

Stick with the basics-

that part was definitely right. Stick to the basics - DONT TRY TO BUILD YOUR OWN ROUTINE! pick a prebuilt routine from someone else you can just follow. a nice beginners routine is

http://bodyforlife.com/exercise/weighttraining.asp

for strength particularly this is nice

http://www.geocities.com/elitemadcow...Linear_5x5.htm

but better to just do a simpler routine like the body for life one first to get used to it all.

[jtp217]

Was planing on doing lifting between 6 and 7 pm, I usually get home from work around 5:30.

As far as adding fat to my protein shake meals, what would be the best way to do that?

Throw some Evoo into your protein shake it's a good source of fat and you can't hardly taste it

Ditto. EVOO, natty PB, or macadamia nut oil are all pretty popular for adding fats to protein shakes.

that part was definitely right. Stick to the basics - DONT TRY TO BUILD YOUR OWN ROUTINE! pick a prebuilt routine from someone else you can just follow. a nice beginners routine is

http://bodyforlife.com/exercise/weighttraining.asp

for strength particularly this is nice

http://www.geocities.com/elitemadcow...Linear_5x5.htm

but better to just do a simpler routine like the body for life one first to get used to it all.

That's one thing I never understood. Why do people always have to build their own routines or attempt to bastardize 2-3 different programs into one when they have never tried any of them. There is a reason programs like 5x5's are recommended all the time for beginners. They work if you give it the proper amount of time.

[axan]

thanx for the info guys, gonna grab some macadamia nut oil to add to the shakes,
and give the body for life workout a try.

[lemke28]

Just remember it doesn't hurt to throw in some extra fruit like an apple or banana everyday

[jtp217]

Just remember it doesn't hurt to throw in some extra fruit like an apple or banana everyday

It does if you are using a keto style diet.

[lemke28]

It does if you are using a keto style diet.

Sorry must have missed that

[medicone]

Stick with the basics- deadlifts, cleans, squats, front squats, bench, pullups, dips, pushups etc. Your gonna burn way more calories with those then attempting to do a bunch of isolation exercises.

As far as you diet goes when are you planning on lifting. Food choices aren't to bad but that's a ton of fat burners throughout the day. The meals where you are having just a protein shake add some form of fat to keep your body from converting that protein to glycogen. I'd drop the HIIT cardio too, since you aren't having any carbs you're gonna be burning up a ton of muscle. Go with longer duration lower intensity cardio instead. How often are you having a cheat meal/refeed day?

I agree 100% with jtp-the other thing to consider, is that low carb/keto diets are great ways to lose wieght, but ONLY short-term. Muscles need carbs and eventually they will let you know this by the amount of lean mass you will lose as jtp pointed out. Look at it this way, how many atkins followers do you know that kept the weight off it they changed there diets at all. I know many that have gained it all back and then some.

[axan]

yes keto has been working great for me for fat loss but like you said as soon as I change my diet I start picking up lbs again. I was thinking of maybe switching to CKD until I'm down to my desired weight.

[shortstop1616]

I am a big fan of the workouts at vastmuscle.com They have well rounded routines for people of all levels and fitness goals. Its a great place to get started and continue your active lifestyle.