Fat loss

[CreamCow]

In the past two years I've gone from 300+ lbs to my current 222. I'm 6'1" and I'm having trouble dropping weight. I eat much better than I used to and I try to do chardio every day, but I haven't been motivated as of late. Here's my question/plan.

I'd like to lift 6 days a week, I've been lifting 3 days a week for the past 6-7 months and I want to lose some more fat. I'd like to be down to 200 or so, but that may or may not be realistic if I gain muscle, which is fine. Before and after my lifting, I plan to do a 10/15 min run to get/keep my blood flowing. I know the 6 major muscle groups and I was wondering if anyone had any suggestions for me for a plan to lift 6 days a week. I do not want to take any suppliments. If 5 days a week is safer, I'm happy to go to that, or I could continue with my 3 days a week, but I'd like to be more efficent.

As of right now my access is to a free weight bench and a universal machine. I can do legs on the machine, lots of upper body as well. I have some dumbells and my bench.

If anyone can give me some idea's for lifts and on what days/what order, I'd really appreciate it.

[cward76]

If weight loss is your main goal you might want to check out Craig Ballantyne's Turbulence Training.

Here is a link
Turbulence Training


I know if you are trying to gain muscle, lifting 6 days a week is not a good idea, just not enought rest. I'm not sure what the effect on fat loss would be? I know from reading post on here and else where, I have never seen a recomendation from anybody to lift 6 days a week. From what I understand it is too taxing on the central nervous system (cns).

When it comes to lifting weights more usually is not better.

I hope this helps.

[CreamCow]

Sounds like a good plan, but a lot of what they're saying is confusing to me...

I'm not exactly sure what I'm supposed to do each day.


Here's another question as well, is it a good idea to eat before or after lifting?

[CreamCow]

This is what I've been doing... is this good? 2-3 sets with 8-12 reps in each.

Bench Press
Incline Bench
Military Press
Pulldown
Rear Deltoid
Seated Row
Bicep Curl
Standing Tricep
Forearm
300 crunches (daily)

I need to add cardio, but should I do that every day or only on off days?

[Lost Dog]

I'll second the Turbulence Training.

Also, all muscles need rest. They shouldn't be worked two days in a row. Even the abs. Plus, that's just too many crunches.

I think you need an actual lifting program to follow. 3 days a week is fine, with some interval/hiit for the cardio.

[rem1956]

I would recommend home grown muscle series. I am currently in phase 1 and I find that three times a week doing a full body structured program, combined with HIIT on two days and two days rest is working great for me. Three full body workouts will leave you drained.

Lifting 6x per week is way too much, IMO. body and CNS needs plenty of time to recover. Muscle growth occurs during the rest period, not during the workout.

[OldGuy]

First, you must do legs. Squats, lunges, deadlifts (any kind). Essential to gaining muscle.

Second, you get muscle gains while you are away from the gym. So working out everyday will not produce greater results. Less is more.

I would increase the weight you do and do less reps per set. Think in the 4-6 or the 6-8 range.

[CreamCow]

I appreciate everyone's advice so far.

The HIIT training looks like a great idea. I'm gonna try that for a few weeks and see how it works (and if my fat ass can actually do it).

As for lifting I'm still not sure what I'm gonna end up doing. I know the universal machine my dad got came with a poster that has 3 different workouts and I may try going along those lines. There aren't THAT many lifts and it works out the whole body pretty well... but I feel like it leaves some stuff out so I may need to add a few lifts.

Is it better to lift full body 3 days a week, or change muscle groups and lift 5 days a week, or even 3, I guess, but that seems like not enough to me.