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  1. #1
    LivnLarge is offline New Member
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    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

  2. #2
    workdude's Avatar
    workdude is offline Senior Member
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    Welcome. Lots of info here bro. Enjoy and good luck.

  3. #3
    nickrizz's Avatar
    nickrizz is offline Anabolic Member
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    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.

  4. #4
    JdFlex's Avatar
    JdFlex is offline Senior Member
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    Check out the diet forum.

  5. #5
    D-END's Avatar
    D-END is offline Anabolic Member
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    welcome to AR, cardio in the morning and perfect your diet.

  6. #6
    Rocket's Avatar
    Rocket is offline Senior Member
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    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

  7. #7
    Mighty Joe's Avatar
    Mighty Joe is offline Anabolic Member
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    I Love your enthusiasm and the drive that it sounds like you have!

    Welcome bro, half your battle is already won!

    MJ

  8. #8
    BigMike J's Avatar
    BigMike J is offline Anabolic Member
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    What does your weight training programs look like right now?

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

  9. #9
    LivnLarge is offline New Member
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    workout routine

    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

  10. #10
    LivnLarge is offline New Member
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    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 .

  11. #11
    mitch428cj's Avatar
    mitch428cj is offline Member
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    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 .

  12. #12
    BigMike J's Avatar
    BigMike J is offline Anabolic Member
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    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.

  13. #13
    Dimes's Avatar
    Dimes is offline Senior Member
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    Welcome to this great forum, remember to follow the rules and always research befroe asking, plus dont bother the people asking for sources, enjoy!

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