What would be a good weight training routine to reach my goals?

[Anonymous]

So, some background information about me first. I've been overweight since I was a kid, in the past, all of my diet and exercise plans have failed. Back in late May, I finally found a diet and exercise plan that works for me. I've lost 35 pounds since then. I'm down to 300 lbs. now. I'm 6'3" and have a fairly large build. My goal is to hit 200 lbs. with a decent amount of muscle. So to that end, I'm trying to weight train while losing weight, so that I'll already be fairly muscular by the time I reach my goal, as well as to increase basal metabolic rate through increased muscle mass in order to help get past plateaus while losing weight.

My current weight training plan does seem to work, somewhat, but not as well as I'd like. My muscles feel toned, and they're a little bigger, but I was expecting more size after 2 months. I only have dumbells with 40 pounds of weight. Right now I do concentration curls for biceps, vertical french extensions for triceps, shoulder flys for deltoids, chest flys and push-ups for pectorals, sit-ups and crunches (with and without rotation) for abdominals, and squats and lunges for the quads, glutes, and hamstrings.

I start out at 80% of my one rep max, do reps until I can't anymore, drop a percentage of weight, and repeat the process for 3-4 sets. For squats and lunges I use only body weight for resistance since I'm 100 lbs. overweight (my legs are already my most muscular area from carrying around extra weight and genetics, so I'm mostly just toning, so I guess I should hold my dumbbells while doing them). I do my whole routine on one day instead of staggering muscle groups because it's easier to keep track of what to do. I take 3 days off for rest between routines (what my gym teachers used to recommend when weightlifting in high school). I try to eat a lot of protein, but I can only eat but so much since I'm on a diet.

Any tips or comments on my routine?

Updates

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By the way. I don't just want muscle size and strength, I also want more speed and power, because I'm considering getting into Mixed Martial Arts once I get in shape.

Updates

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So, I was doing some research and it seems likely that I'm simply not getting enough protein while on my weight loss diet. I'm reading that you need 1.5-2 grams of protein per kilogram of bodyweight, which would be 204-272 grams of protein at my current weight. I'm only getting about 60 grams on average on a 1500 calorie diet. Any recommendations for high protein, low calorie foods?

[Xdaemon]

First off, congrats on your progress thus far. Second, keep at it and don't quit. Living a healthy lifestyle requires a high degree of commitment that few truly have...

I agree with MynameIsJonas... Get a gym membership to start, set the venue. Most people are really cool to those who are there to better themselves. I've been working out 22 years (20 at gyms) and us gym rats respect hard work. Find a workout buddy who can push you there (maybe a trainer at first) and that'll help you along. You also sound like you're focused too much on weightlifting and strength training to reduce 1/3 of your total current body mass, which is a really big effort. I'd incorporate a LOT more cardio and cut the heavy weights back in favor of higher intensity - low weight training with little rest in between sets (e.g. 30-45 seconds in general). This will burn calories WAY better, which is what excess fat is.

I know you want to keep muscle, but if you gain muscle, you also gain fat (unless you do something stupid like use steroids). Conversely, when you lose fat, some muscle will come off too. Do your best by eating a lot of high-protein foods, watch the carbs, and get the vegetables in. When you start to get close to your target, it will be harder to lose more fat -- this is your body adjusting to its new environment, chemistry, and total work it must do to keep you going. Changing your routine (and maybe your diet too) to reach your goal will be essential.

Lastly, FEED you body. Don't overdo it, but if you don't take in enough calories, your body will go into a starvation mode and try to save the weight it was left. this probably won't happen until you get closer to your target weight, but something to keep in mind.

Good luck and keep training!

[Asker]

I might look into a gym membership, but I'm not sure if I'd feel comfortable at one until after I get the weight off, as I'm very self-conscious about my weight due to bullying I used to receive back in school.

For cardio, every day I do three 20 minute sessions of walking mixed with jogging, evenly spaced throughout the day to keep my basal metabolic rate up. One of the reasons I'm doing weight training is to make sure that I'm not eating off muscle as well as fat while losing weight.

[Asker]

I'm eating about 1500-1600 calories most days, I occasionally eat about 2000 calories when I feel like treating myself to somethign a little less healthy. Do you think that's too much or not enough?

[Xdaemon]

I would do higher-intensity cardio for longer periods (40-60 minutes) once a day 4- 5 days a week in addition to high intensity weight training, like I mentioned. Keep your heart rate up higher for longer periods - that is key. 3 times a day every day at lower intensity is healthy, but it won't help a great deal for you to lose weight.

[Xdaemon]

Your calorie count seems OK, but I have never counted myself, and I would advocate against it. Stop dieting and think long-term lifestyle change. I would just eat healthy and listen to your body when you are full. Difficult, I know, but I feel that is the better approach.

[Xdaemon]

Also, I understand your hesitation about joining a gym, but getting the right venue and some support for your goal is key. Try to visit a few in your city and see if they have the right crowd. Some are for hardcore weightlifters, some for regular folks, some are just douche bag hangouts. Most that I have been to welcome all people and have a good mix and people like you are welcomed. I'm sorry about your experiences in high school. Not easy to get over, but trust me, it will get better.

[Theguyoverthere]

Well here's the hard part of what you're trying to do, lose weight and gain weight at the same time. The problem is the diet cannot work with your goal. To gain weight you want a surplus of calories and to lose weight you need a deficit.

My suggestion would be to just lose all the weight you want before going really hitting the weight training. You're expecting more size but you aren't going to get the most out of it since you'll most likely on a deficit of calories.

You're getting all your muscle groups pretty much but I would honestly save such a routine when you hit your target weight and stick with cardio(unless you find it giving you a bigger craving of food). Then when you hit the target weight, start with muscle endurance routines(since you want speed and such) then get into weight training.

In short: cut then bulk.

[Asker]

Yeah, you definitely have a point. I'm simply not getting enough protein to build muscle right now and I don't think I can get enough without compromising my fat loss. I'll probably keep working out at home while I'm on my diet, because I am gaining a little muscle mass, but once I get this fat off, I'll no longer be too embarassed to go the the gym so I'll be able to get a membership and do a proper weight training routine.

[seksek]

That's not your only problem your workout program isn't very good either.

chicken, tuna, low fat cheese, greek yogurt, cottage cheese, turkey, protein powder (whey, casein, soy etc) milk

[Asker]

I already eat a lot of chicken, turkey, low fat cheese, and I have skim milk everyday with cereal. Maybe I should get some protein powder. Looks kind of expensive though, how many servings is in one of those jars?

[seksek]

quite a few it depends on how big of a tub you get.. lol

[seksek]

starting strength by mark rippetoe is a great beginner program for gaining mass and has nutition tips too

[MyNameIsJonas]

There are a lot of different things you can be doing. Props to sticking with your current plan and diet.

Let me give you a great channel - link Can't recommend Elliot Hulse enough. He's great and try sending your question is way as well.

In my opinion I think you should get a gym membership so that you can expand on the types of exercises you can do. I also suggest more compound exercises (involve more than one joint and more than one muscle group time) for a better growth pattern and better all around physique. For example pull ups, deadlift, or bench press. You can even make some gains doing a lot of body weight exercises like push ups or elevated push ups.

Sprinting is great for speed and power. It will also increase fat loss.

[MyNameIsJonas]

Fish is a great source of protein and low calories. Sardines or tuna in a can. Chicken, egg whites and steak as well. Watch the red meat as you may have high cholesterol.

[Anonymous]

keep doing what your doing and slowly increase the weights when your ready.