How to start weightlifting and body building starting with basic 3 day a week work out?

[tenchu11]

This may I looked at myself and hated who I had become I was 324lbs. Now I'm at 262 (still big but a huge difference). I've noticed I still have some bulk from when I used to lift in high school and Sporadic phases of weightlifting every other month. But with this new found weight loss I want to start sculpting my body. I don't want to hire a trainer since I'm hardly home (always working and the company campuses have 24 hour fully equipped gyms).

I plan lane to be around 190-205 by next May-June but I also want to build muscle. I've always lifted alone without guidance and I'm not sure if that's stunting my progress.

so far I've gotten wide broad shoulders and I can flex my pecs up and down which surprises people that I'm 262 (guess the muscle helps me look like I carry it well).
im 5'8" about to turn 28 in December and I refuse to go into my 30s into this fat kid I've been since child hood. I want to be lean and muscular. The weight loss at the rate I'm going should be over by next summer but the muscle building would take at least two years.

i work 94 hour weeks. 14 hour days so 3 days a week working out is still pretty ambitious especially since I work on my feet most of the time. Long descriptive post but thank you!

[Flex4Ever]

You just start! With a 3 split I'd recommend a fullbody circuit program every workout session as that's what I think you'd get the most out of. Set it up so that you superset some of the bodyparts, ie. triceps with biceps, chest with back, quads with hamstrings to keep up your heart-rate and get in and out of the gym as fast as possible, but still getting the most out of it.
High intensity - high volume. Lower rest periods. Lower volume on the primary compound lifts (bench, squats, deadlifts) If you want to do cardio, try walking on an elevated (usually max is like 15% which is great) treadmill.
Best of luck to you! :)

[WeaponZero]

The programs Starting Strength and Stronglifts 5x5 both form the perfect starting point for people new to weightlifting programs, and they only have you training 3 days a week.

Here's the downside: You can't build muscle while in a calorie deficit. You just can't. No matter how you want to go about it, you're going to have to focus on fat loss and get down to a reasonably healthy weight before you can focus on muscle building.

[tenchu11]

I've realized that I can't bulk and lose weight at the same time I have to find a middle ground

[WeaponZero]

Just focus on weight loss for right now.

[Justsomeguy9814]

Building muscle on a 3 a week program is gonna take a long time man just to say, but as @consultantisback said go to bodybuilding. com they will have stuff for you. Just don't be too far sighted with. Your goals on 3 a week, I lift 7-8 a week ATM on my bulking program (three leg days that's y its so many, it's not over training) and my nutrition is pretty tight now and I get rather good progress but with any less than that I wouldn't see anywhere near as much

[Flex4Ever]

That's because your body has become used to train that much. If you were to slowly decrease volume (and also decrease calorie-intake) to like 3 times a week and start slowly increasing again to about 5 times a week (with a lot less volume than you are currently doing) you would still be able to make gains. Your body adapts to whatever you do over-time. But yes, probably not near as much as of now.

[Justsomeguy9814]

It's all about consistency of training muscles is what I am getting at you can't hit every muscle effectively with just three a week training unless you have stupid long workouts

[MyNameIsJonas]

I would really suggest you check out Stregthcamp on YouTube along with Elliot Hulse. A lot of good information on pure Stregth training. You seem like you have a lot of muscle to begin with don't be afraid to do some cardio or some high volume kettle bell drills. This will keep you mobile and burn fat.

[ConsultantIsBack]

Go to bodybuilding. Com

[Justsomeguy9814]

Was just about to say the exact same thing lmao

[ConsultantIsBack]

@Justsomeguy9814 lol it's the answer to most gag fitness questions

[Justsomeguy9814]

Yea that is true, tho some of the questions are so stupid not even bodybuilding. Com can help lmao

[ConsultantIsBack]

@Justsomeguy9814 hahahaha

[tenchu11]

Bodybuilding. com had too many articles that seemed like a magazine cover
10 ways to get great abs!
Bigger larger muscles now!

Not many basic work out routines

[ConsultantIsBack]

Click on exercises and workouts to find a workout Phan that suits you