Total newb, need advice, help with workout plan. - AnabolicMinds.com

Total newb, need advice, help with workout plan.

  1. New Member
    axan's Avatar
    Stats
    5'11"  178 lbs.
    Join Date
    Apr 2009
    Posts
    21
    Rep Power
    3123

    Reputation

    Total newb, need advice, help with workout plan.


    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

  2. New Member
    jtp217's Avatar
    Stats
    5'11"  223 lbs.
    Join Date
    Nov 2006
    Posts
    190
    Rep Power
    191

    Reputation

    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?
  3. New Member
    axan's Avatar
    Stats
    5'11"  178 lbs.
    Join Date
    Apr 2009
    Posts
    21
    Rep Power
    3123

    Reputation

    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?
    •   
       

  4. New Member
    lemke28's Avatar
    Stats
    5'11"  193 lbs.
    Join Date
    Mar 2009
    Posts
    212
    Rep Power
    207

    Reputation

    Throw some Evoo into your protein shake it's a good source of fat and you can't hardly taste it
  5. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    46
    Posts
    31,830
    Rep Power
    768795

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by jtp217 View Post
    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.
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
  6. New Member
    jtp217's Avatar
    Stats
    5'11"  223 lbs.
    Join Date
    Nov 2006
    Posts
    190
    Rep Power
    191

    Reputation

    Quote Originally Posted by axan View Post
    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?
    Quote Originally Posted by lemke28 View Post
    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.

    Quote Originally Posted by EasyEJL View Post
    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.
  7. New Member
    axan's Avatar
    Stats
    5'11"  178 lbs.
    Join Date
    Apr 2009
    Posts
    21
    Rep Power
    3123

    Reputation

    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.
  8. New Member
    lemke28's Avatar
    Stats
    5'11"  193 lbs.
    Join Date
    Mar 2009
    Posts
    212
    Rep Power
    207

    Reputation

    Just remember it doesn't hurt to throw in some extra fruit like an apple or banana everyday
  9. New Member
    jtp217's Avatar
    Stats
    5'11"  223 lbs.
    Join Date
    Nov 2006
    Posts
    190
    Rep Power
    191

    Reputation

    Quote Originally Posted by lemke28 View Post
    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.
  10. New Member
    lemke28's Avatar
    Stats
    5'11"  193 lbs.
    Join Date
    Mar 2009
    Posts
    212
    Rep Power
    207

    Reputation

    Quote Originally Posted by jtp217 View Post
    It does if you are using a keto style diet.
    Sorry must have missed that
  11. New Member
    medicone's Avatar
    Stats
    5'9"  208 lbs.
    Join Date
    Mar 2009
    Posts
    65
    Rep Power
    100

    Reputation

    Quote Originally Posted by jtp217 View Post
    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.
  12. New Member
    axan's Avatar
    Stats
    5'11"  178 lbs.
    Join Date
    Apr 2009
    Posts
    21
    Rep Power
    3123

    Reputation

    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.
  13. New Member
    shortstop1616's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Jun 2006
    Posts
    119
    Rep Power
    161

    Reputation

    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.
  

  
 

Similar Forum Threads

  1. Total Newb here plz help
    By MessianiChris in forum Training Forum
    Replies: 3
    Last Post: 07-25-2009, 03:08 PM
  2. Total Newb Needs Help
    By bean319 in forum Bulking
    Replies: 3
    Last Post: 07-10-2009, 07:13 PM
  3. MMv2 vs M1D - Total Newb questions
    By TheNinja in forum LG Sciences
    Replies: 25
    Last Post: 03-09-2009, 08:35 PM
  4. Newb needing help to plan out a cycle
    By jraff328 in forum Anabolics
    Replies: 4
    Last Post: 10-14-2008, 11:05 PM
  5. Replies: 9
    Last Post: 06-24-2008, 06:40 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in