I was wondering if someone wouldn't mind sharing some information to get me back on the right track. I need extreme help with my diet and my workout routine.
I am 6' tall and weigh 360 lbs. which is about 40 plus percent of body fat. No, I'm not a lazy POS but, have had a medical condition with my pituitary gland and now I am currently taking 250mg of testosterone enanthate twice a month by injection.
I have a very large frame (football players build) and at present I workout three to four times per week with the following schedule.
Mon.-cardio (treadmill) 1.5 miles at 3.0 to 3.5 speed for my warm up at a incline of 0 to 2.5,then I hit the weights. I was doing 12 reps but, I just dropped it to 8 reps and increased the weight. Lat pull down 3 sets 8 reps of heavy weight. Tricep pull down 3 sets 8 reps heavy weight...heavy weight for me is 120 lbs., 130 lbs. and 140 lbs. on the tricep pull down. Seated rows 3 sets 8 reps heavy weight... 120, 140 and 160 lbs. Butterfly machine or peck deck which ever you prefer 3 sets 8 reps...120, 140 and 160 lbs. And last but not least the chest press 3 sets 8 reps of heavy weight... 120, 150 and 175 lbs.
Tues.-Strictly cardio... I change the intervals every 1/4 mile. Start with 3.2 speed and at 0 incline, 3.2 speed and 2.5 incline, 3.2 speed and 5.0 incline, 3.0 speed and 0 incline, 3.0 speed and 7.5 incline, 3.0 speed and 0 incline, 3.0 and 2.5 incline, 3.0 speed and 5.0 incline, 3.0 speed and 0 incline and 3.5 speed and 0 incline for a total of 2.75 miles. I the move over to the leg press for 3 sets 8 reps of moderate weight...300, 400 and 470 lbs.
Wed.- Repeat of Monday
Thurs.- Repeat of Tuesday
For someone my size trying to lean out and gain muscle mass in the process, how many calories should I be eating a day? Is my workout routine going to get it done? If not, what would you recommend? Any idea of a good diet or even a grocery list? If you were me what would you be doing?
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