Training advice for someone who's lost 100+ lbs...

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frettish

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This is basically a cross post from the diet forum, but I have different questions for this forum...

I am 6'1, and July of last year I was 340. I stand today at approx 200, and have been around this weight for about 6 weeks despite continuing a strict regimen with both diet and exercise. Prior to hitting this wall, I had consistantly lost 10-15lbs/month for over a year straight. So, for the last week I have scaled back my cardio and have purposely tried to consume more calories to try to
 
First of all, congratrs on the weight loss.

If I were you, I'd concentrate on increasing lean body mass for the time being. Start lifting heavy and eat a bit more. Lift 3 times a week. You can run or do your eliptical thing once a week and the other 2 days you can do tabata sprints (guerilla cardio0 in the morning before eating.

Sample routine:

Monday: Lift
Squat: 5x5
Front Squat: 4x6
Dimmel Deads: 3x10

Tueday:
Guerrilla cardio in the morning.

Wednesday: Lift
Bench: 5x5
Standing OH barbell press: 3x4; 3x2
Skull crushers: 3x10
Dips

Thursday:
Distance run/eliptical

Friday: Lift
Deadlift: 3x5; 3x2
Bent over Row: 5x5
Shrugs: 3x10
Chins

Saturday:
Guerilla cardio in the am

Sunday:
Watch football

You might also want to consider some sort of Martial Art training (Muay Thai, BJJ, Boxing). If you start training, replace training days with guerilla cardio, running days.

Again, congrats. Up your caloric intake and try to get strong now.
 
at 200, youre probably about the size of most 185 fighters already. at this point, lifting should be more important than cutting weight. 160 may or may not be realistic, depending on your frame. start lifting, if your diet stays clean, you will probably continue to lose weight or at least improve your body composition.
 
Personally I think that your calorie intake is too low.

If you were to calculate how many calories you require to maintain your body weight (use 185) and the calories you are using for all that exercise you'd likely be more than your intake.

If you go too low your body will try to conserve fat. So you've been cycling your calories to trick your body to let go.

Up your calories and definitely lift! Read the stickies for more info. The added muscle will increase your metabolism.

Good luck.
 
Listen to Baurt, he almost was modded for his wisdom.
 
i guess those Total commercials are legit or is that Special K?
 
Your 6'1" and want to get down to 160? You'll look like a Holocuast survivor. If you used to be 340 lbs, you're not going to look like Phil Baroni anytime soon. And cutting down to 160 is not going to make your skin shrink any faster. Just concentrate on building mass.
 
Barut said:
Listen to Baurt, he almost was modded for his wisdom.
Click to expand...

I second that.

I often wonder if I should have voted for Barut.
 
Focus on getting in a soldi training program. You may also do Tabata intervals or HIIT to further boost your metabolism.

About the diet, you seem to know what to do so stick to your guns. No need to take in any supplements
 
I know, I know. I want anybody to do a complex after their lifting. So how about a barbell or dumbell complex after each lifting session in addition to what Barut wrote down?
 
Thanks for the advice guys. It took me so long to reply because I've been trying to go through a lot of the info in the stickies and other threads.

I did have a couple more questions though...

Seems the consensus is to up my cals and try to add lean mass, and to worry about cutting later. My question is: How long should I be on this "bulk" phase before I start cutting again? Is it like 1 month of bulk, 2 weeks of cuting, and repeat? 2 months of bulking, then 2 months of cutting? Or is it by week? I assume this would be different for everyone depending on current condition and how your body is reacting to your workouts, but I really have no frame of reference for approximately how long these time frames should be. You could tell me one day on and one day off or one year on and one year off and I wouldn't be the wiser.

And more on cutting and bulking in general... I am assuming when I am bulking I am simply eating more calories, lifting hard and heavy in the gym, limiting cardio to a few times per week... and when I am cutting I am eating less calories, doing more cardio, but am I still lifting heavy?

Secondly, it seems almost all of the workouts I have seen on here have been low reps (less than 8 in most instances). Is there ever a time where light weights and high reps are beneficial? (12-14, besides things like ab work outs?)

Lastly, is there a thread here or link to another page that has a number of good beginner routines that have explanations on how to complete each lift?

Approx how long should a certain routine be used for? I would assume until you stop making gains, but do is it preferable to switch up lifts every couple of months regardless?

Again, thanks every one for your responses.
 
Glossary: http://www.sherdog.net/forums/showthread.php?t=411218

If you have a question about a specific excercise, just ask.

Don't look at eating a bit more and lifting heavy as bulking. You're simply not consuming enough calories right now to maintain your bodyweight. By eating more you'll be able to build muscle which will help you burn more calories. Your body composition will improve. Women will take off there clothes as you walk past them.

You can use the same program for a long time. It's a good idea to take a week off every 2-3 months though.
 
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