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Please help I need to make a Routine (i am 210lbs)

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210lbx
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2005/07/23 19:05:52 (permalink)

Please help I need to make a Routine (i am 210lbs)

Firstly, I have been visiting this site for couple of weeks now, I have been going to my gym every single day and working out but I believe I am over working my self.

My status:

Height: 5ft 10
Weight: 210 LBS

Yes, I am over weight.

Waste: 38 inch
Chest: 42 inch
Biceps: 14 inch

At the moment this I do at the gym:

65 Min on the treadmill (cardio daily)

On the machines after cardio:

MTS ROW = 3 X 8 (49KG)
MTS front pull down = 3 X 8 (49KG)
Incline press = 3 X 8 (49KG)
Shoulder Press = 3 X 8 (49KG)
Seated leg press = 4 x 8 (80KG)
Standing calf = 3 x 8 (90KG)
Horizontal leg press = 3x 8 (92KG)
Pectoral fly = 3 x 8 (35kg)
Rear deltoid = 3 x 8 (25KG)
Lat pull = 3 x 8 (49KG)
Seated leg curl = 3 x 8 (80KG)
Leg extension = 3 x 8 (70KG)
Chest press = 3 x 8 (56KG)
Seated row = 3 x 8 (60KG)
Shoulder press = 3 x 8 (35KG)

Free weights:

Arm curl = 3 x 8 (12KG)
Triceps press = 5 x 8 (15KG)

This big machine where I select the weight and pull it down… ( I couldn’t find the name of the machine but its there because my gym doesn’t have bar bell).

Then I use a big long weight thing that I put on top my shoulders and twist my self around for few times.. Feels great and I believe it helps my abs.

That’s it, that’s what I do daily the first week when I did it, it hurt my hands very badly when I woke up I could feel pain every where, then the 2nd week it wasn’t so bad and the 3rd week I couldn’t feel any pain…
Help me out guys, I need a routine that gives me weight loss as well as muscle gain at the same time.
#1

13 Replies Related Threads

    ice_mach
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    RE: Please help I need to make a Routine (i am 210lbs) 2005/07/23 22:21:50 (permalink)
    #2
    MonkFinger
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    RE: Please help I need to make a Routine (i am 210lbs) 2005/07/23 22:40:55 (permalink)
    hello

    That's far too much, you must be there about 5 hours every day!

    If you really have no barbell access, consider changing gyms, free weight stuff is that much better.

    For now, chill out, cut it down a bit, say

    leg press
    leg curl
    chest press
    shoulder press
    front pull down
    and a row of some sort

    and only do this MAXIMUM 3x a week! that will be enough - everyday is too frequently.

    Do weights first, then cardio afterwards.

    if you want to do cardio everyday, do so. don't do any longer than you are though, 60 minutes is plenty - increase intensity not duration.


    seriously, think about looking for a gym with free weights kit.

    HTH
    #3
    210lbx
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    RE: Please help I need to make a Routine (i am 210lbs) 2005/07/23 23:43:44 (permalink)
    my Gym has free weights and barbell but its in some other free weights room. As you can see I lift 12KG, the weights they have there goes up to 400KG and starts at 30KG.
    #4
    MonkFinger
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    RE: Please help I need to make a Routine (i am 210lbs) 2005/07/24 09:39:24 (permalink)
    I can almost guarantee you don't squat, bench or row 12kg. Arm curls will do the square root of nothing for your weight loss goals.


    If you've got access to 'some other room' then use it!


    So, to quote your post "Please help I need to make a Routine", well...


    do

    squats
    military press
    bench press
    bent over row (or db rows)
    lat pulldowns
    bicep curls (if you must)

    3x10, mon/wed/fri

    Get someone to show you how to do these though.
    #5
    210lbx
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    RE: Please help I need to make a Routine (i am 210lbs) 2005/07/24 13:52:32 (permalink)
    thanks mate.

    Does anyone here have experice of losing 50lbs?
    #6
    MonkFinger
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    RE: Please help I need to make a Routine (i am 210lbs) 2005/07/24 20:15:24 (permalink)
    lost 30lbs over 4 months this year
    #7
    210lbx
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    RE: Please help I need to make a Routine (i am 210lbs) 2005/07/24 21:04:29 (permalink)
    What did you do, tredmil or just weight training?
    #8
    mrplow
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    RE: Please help I need to make a Routine (i am 210lbs) 2005/07/24 22:30:01 (permalink)
    hi mate iv lost 65pounds so far i was 315pounds now atm im 250pounds, idident do much cardio just stuck to weights 4 times a week for 1-2 hours , i lost the fat in a year. dont expect to wake up one morning skinniy it will take time as soon as i realisd this, i stard ed loosin weight better and eating better so i wasent ungry and sniffing for scraps lol. iv put some muscle mass on as well so look better. any help just yell. im still dieting making sure i have 1g of protien per pound of body weight.i know its not much but aim for about 2-4pounds loss per week that way you wont starve and get bord with dieting.
    post edited by mrplow - 2005/07/24 22:32:09
    #9
    MonkFinger
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    RE: Please help I need to make a Routine (i am 210lbs) 2005/07/24 23:45:17 (permalink)
    4 x 30min cardio sessions, running or cycling, fairly low intensity
    4 x 30min weights sessions, upper/lower split, all compound stuff

    have a look at my old journal for routine and so on
    http://www.muscletalk.co.uk/m_335703/mpage_1/key_/tm.htm
    #10
    210lbx
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    RE: Please help I need to make a Routine (i am 210lbs) 2005/07/25 00:02:17 (permalink)
    mrplow I just saw your before and after pic and I am truly amazed. I can just imagine how much different I will look when I will lose when I lose my 50lbs to 11 stone (my lowest ideal weight [on BMI]).

    thanks df908 i am going to look into it.
    #11
    trickassmark
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    RE: Please help I need to make a Routine (i am 210lbs) 2005/07/25 00:31:06 (permalink)
    Take a look at this, think it might be helpful...

    http://www.t-nation.com/readTopic.do;jsessionid=778B2649679501BB47664F7668CA0459.hydra?id=696934

    (lol not to call u fat or anything )
    #12
    210lbx
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    RE: Please help I need to make a Routine (i am 210lbs) 2005/07/25 19:58:15 (permalink)
    Thanks for that great link mate.

    I have finally made a routine that I am happy with.

    #13
    capa
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    RE: Please help I need to make a Routine (i am 210lbs) 2005/07/26 05:47:41 (permalink)

    ORIGINAL: 210lbx

    thanks mate.

    Does anyone here have experice of losing 50lbs?


    Yeah mate - lost 24kg over 5 months. Now, started Frankies program and gained 7kg over 16 weeks: it's a pain cuz once you lose the fat, then, you'll want muscle!!! never end!

    But, to lose a good amunt of fat - do 2 weights sessions a week and 3 cardio sessions. Of course, watch your diet and eat frequently. For weights, I did upper body and lower body.

    I hate cardio, So, I did the boxercise and revolution/cycle classes at my gym. Once you get fitter,do HIIT on the stationary bike for 15 minutes plus some boxing or just another 15 mins on the treaddie.

    Good luck!
    #14
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