In need of serous help
- 06-12-2006, 09:02 PM
In need of help
Hello I am in need of some help with a gym routine for fat loss I am 25 5’9 248.8 and bf of 35.9%. I have vary high bad cholesterol, rely low good cholesterol, high blood presser and have vary high levels of protein in my urine. I have an appointment with a kidney specialist next week. My dr. told me I need to start doing cardio several times a week. I have on and off lifted weights and dieted for years going to the gym for a month or so and then quitting just to gain more weight I read all the different bb mags and read the post’s hear and at bb.com. I think my biggest problem is I start all out and burn my self out. I would like help with a good work out routine I am able to go to the gym 5 days a week from about 9-10:30. I would also like some info on a good macro ratio with the high protein in my urine. Any and all help would be greatly appreciated. Oh and could some one pleas teal me what a good calorie intake would be for a guy my size thanks.
- 06-13-2006, 12:36 PM
Once your all checked up and get the ok from the doctor, I would start with the gym. But as most of these guys will say your bodies health is 70% diet and 30 % exercise.
You can go to the gym and work like a dog, but if your not eating right then your not going to make much progress.
I would pick one day for back, another for chest, and another for legs (maybe a m,w,f Schedule) do about 4 specifc exercises and then spend 30-45 minutes start on the bicycle then get on the eliptical and then when you start feeling ready go for the treadmill.
I would also go for an after dinner walk to.
Try not to go crazy and burn out, I would work on low weight 10 reps or so to get in the groove, maybe 2-3 sets.
Your going to get the most gains doing cardio and eating right. Chicken and tuna will become your friends, also try to eat fruit or a salad in between meals to get your metabolism moving.
And take a good multi vitamin, i've only heard good things about gnc mega man multis. Also gnc has a no carb protein powder for before and after workouts.
- 06-13-2006, 12:37 PM
Oh yeah look at the thread i started in weight loss called how low you can go and in there someone posted a calorie calculator put all ur info the best you can and cut 500 calories from what you should be eating.
06-14-2006, 03:40 AM
Thanks for the info I will try the three day split. I am cereus how you would recommend working in arms and shoulders or should just stick to back, chest and legs to start and add arms and shoulders at a later time when I’m a little more acclimated to working out.
06-14-2006, 09:35 AM
Go light and fo every body part. It's very important. You can even start with 2 sets for each exercise. Just to start you up, and get motivated.
06-14-2006, 12:10 PM
I've finally just realized that I need to do a lot less when it comes to weight lifting and try to make everything supersets(little to no break inbetween sets). Trying to cut weight and lifting a lot of weight isn't the direction I need. Try to make everything more cardio and don't do what I just did and go hard at squats and now I haven't been to the gym in 2 days because my legs still hurt.
Good Luck, take your time and ez into it. If you don't have an mp3 player I would recommend it, so nice to have your own motivational music helping u along the way.
06-14-2006, 12:36 PM
06-14-2006, 03:31 PM
06-14-2006, 03:52 PM
06-14-2006, 03:58 PM
Honestly, for training I'd suggest only 2 days/wk of weights for now. Upper / Lower split. If his kidney values are shot there is no need to have him training hard right now.
Cardio 5x/wk at 45min/day, tons of water, and start eating high fiber foods such as fruits, veggies, whole wheat bagels, oatmeal, etc.
Since your protein levels are high, and I'm assuming you're not ona high protein diet right now or else you won't be so concerned, I'd recommend not going over 1g protein per lb of bodyweight and about 2300 kcals daily. keep fats at maybe 20% and fill the rest with high fiber carbs. eat 5-6x daily and drink as much water as you can.
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