old guy, after long layoff..advice please
ok, i've read so much material on training routines i keep them straight...i'm also kinda slow in the cognitive area haha. several questions i hope to be answered concisely...
brief profile: 50 yrs old, have never trained for bb or pl. Have never done split routines, always full body 3 days per week, mwf. reps for upper body in the 12 to 15 range, 3 to 4 sets. lower body, 8 to 10 reps, 3 to 4 set. all moderate weight. I am 5ft 10in, weigh 275 lbs of mostly fat...i do not know my bodyfat % but know it is very high, above 30%. 18 months ago injured hip, a labrum tear, in krav maga eventually requiring surgery 6.5 months ago. hip not back to 100% and told it never would be.
Q#1: cardio in the 65% range for 30 mins. before, or after resistance training? 4, 5, or 6 days per week?
Q#2: Full body workout 3x week as above, or split routine, using max weight for 4 to 6 reps and 3 to 6 sets? Not training any body part more than 1-2 x per week?
Q#3 unable to do squats due to hip, any other lifts i could do that will not stress the hip like squats?
Q#4 i used to train a body part, ex: chest with 3 to 4 different exercises on the same day, flat, incline, flys, dumbell flys or presses. Is that too much?
My goal is to lose weight and bodyfat. If I get big..cool, if not...cool. I am just trying to acheive a level of fitness for a good quality of life.
oh, one other question...train on an empty stomach or not?
oh, one other thing, I am on 250mg of depo test every 3 weeks hrt through my doc. i am running 2 iu gh on my own daily.
Thanks to you who reply...
Teabagger