Help for an obese person

Yeah it hurts to say that, but that is why I am here. I have been weight training for over a year now. However until recently have not been real dedicated to it. Something in me has changed in the past few weeks making me more and more dedicated. I am currently 6' and weight 335lbs. I am interested in become a bodybuilder. What I am looking for is some suggestions from those of you who have experience similar to mine and those who have bodybuilding experience. I am currently in the gym 5 days a week. I am currently at 20 minutes for moderate cardio and expect to be at 30 minutes by the end of next week. I would like to do a four day split work out and follow an obvious fat loss nutrition program. I really look forwarrd to everyones support and help as we all watch me get real about getting ripped. My goals are to be able to take my shirt off and have the ladies go holy **** he looks good.

How much protein do I need? ( I heard 1.5 time bodyweight )
How much fat do I need? ( I hear .25 times bodyweight )
How much carbs do I need? ( I heard .75 times bodyweight )
How many cals should I be taking in order to lose the fat?

To me the number I see on the scale means jack **** but rather how I look in the mirror is more important to me! So basically I just wanna get ripped and cut and lose these god **** love handles.

Well thanks everyone for the upcoming support!

I love this site, very informative BUMP to everyone for that!

LivnLarge

Welcome. Lots of info here bro. Enjoy and good luck.

welcome to the site, i am the official greeter. for help or any questions feel free to pm me and i can direct you to the thread.

Check out the diet forum.

welcome to AR, cardio in the morning and perfect your diet.

Welcome to AR, I lost 85 lbs 20 years ago..you have an uphill battle but in the end it will be worth it!!!

Rocket

I Love your enthusiasm and the drive that it sounds like you have!

Welcome bro, half your battle is already won!

MJ

What does your weight training programs look like right now?

Remember high reps to failure. 12-15 is are the standard numbers i believe.

so far I am on a 3 day split however I would like to go to 4 maybe even 5

Day one : Back and Bi's
lat pulldown 1@12 reps, 1@10 reps, 1@8 reps
seated row 1@12 reps, 1@10 reps, 1@8 reps
bent over lever row 3@10 reps
bb curl 1@12 reps, 1@10 reps, 1@8 reps
preacher curl 1@12 reps, 1@10 reps, 1@8 reps
hammer curl 1@12 reps, 1@10 reps, 1@8 reps
wrist flexors 3@15 reps

Day two: Chest and Tri's
bench press 1@12 reps, 1@10 reps, 1@8 reps
incline flyes 1@12 reps, 1@10 reps, 1@8 reps
pec deck 1@12 reps, 1@10 reps, 1@8 reps
close grip bench 1@12 reps, 1@10 reps, 1@8 reps
pushdowns 1@12 reps, 1@10 reps, 1@8 reps
wrist extensions 3@15 reps

Day three: Shoulders, Thighs and Calves
front raise 1@12 reps, 1@10 reps, 1@8 reps
side raise 1@12 reps, 1@10 reps, 1@8 reps
squat 1@12 reps, 1@10 reps, 1@8 reps
quad extensions 1@12 reps, 1@10 reps, 1@8 reps
hammy curl 1@12 reps, 1@10 reps, 1@8 reps
seated calf raise 3@12 reps

That is how it works!!!!!!!!!!

What do you think....

Thanks for the help

I am going to try following the cutting diet in edu. forums... will that help somebody like me.... because it is based on 200 lb man. I also plan on getting on some T3 and/or clen.

Id try to lose what of the weight you can before you mess with T3 and Clen you would be surprised what Diet and Cardio can do alone . Those are mostly for stubborn fat that is hard to get rid of . Maybe try a KetoGenic Diet . Once you get your diet right the pounds will come off bro .

Quote:

---

Originally Posted by LivnLarge

so far I am on a 3 day split however I would like to go to 4 maybe even 5

Day one : Back and Bi's
lat pulldown 1@12 reps, 1@10 reps, 1@8 reps
seated row 1@12 reps, 1@10 reps, 1@8 reps
bent over lever row 3@10 reps
bb curl 1@12 reps, 1@10 reps, 1@8 reps
preacher curl 1@12 reps, 1@10 reps, 1@8 reps
hammer curl 1@12 reps, 1@10 reps, 1@8 reps
wrist flexors 3@15 reps

Day two: Chest and Tri's
bench press 1@12 reps, 1@10 reps, 1@8 reps
incline flyes 1@12 reps, 1@10 reps, 1@8 reps
pec deck 1@12 reps, 1@10 reps, 1@8 reps
close grip bench 1@12 reps, 1@10 reps, 1@8 reps
pushdowns 1@12 reps, 1@10 reps, 1@8 reps
wrist extensions 3@15 reps

Day three: Shoulders, Thighs and Calves
front raise 1@12 reps, 1@10 reps, 1@8 reps
side raise 1@12 reps, 1@10 reps, 1@8 reps
squat 1@12 reps, 1@10 reps, 1@8 reps
quad extensions 1@12 reps, 1@10 reps, 1@8 reps
hammy curl 1@12 reps, 1@10 reps, 1@8 reps
seated calf raise 3@12 reps

That is how it works!!!!!!!!!!

What do you think....

Thanks for the help

---

personally i would ad atleast 2 more sets to all exercises and up the reps to 12-15 on each set.. reaching failure. You will have to tweek the poundages to find out where your failure point is on each set.


I will post my routine later.. keeping in mind that i'm training for mass.


I used to be a real fatass too bro. Still am by some standards. Least now i have muscles.

Welcome to this great forum, remember to follow the rules and always research befroe asking, plus dont bother the people asking for sources, enjoy!