Need help with some basics please

[ZoomyR6]

Evening all. After searching the forums a while, I have come up with a few questions I wasn't able to find the answers to or they were unclear. I figured I would compile them all in one thread instead of making multiple and taking up space on this forum.
Stats:
Male
26 y/o
6'3
265lbs
about 27% bf

I need help with a beginner workout that will help me lose the weight but also help build muscle so it can be seen as I am loosing weight. (I am working on a diet as we speak) Any suggestions?

I was looking at Mark Rippetoe's "beginning strength" as well as a few others and noticed they vary a lot. Some programs use low reps (4-8) while some call for higher reps (8-12). How do these different styles affect the body?

I am also looking into working out in the mornings. The gym opens at 4:30am and I start work at 6am. I can workout from 4:30-5:30 but what concerns me is my meals. I'm sure I can't workout on an empty stomach like you can with cardio but I am definitely not getting up at 3:30am to eat. Is there anyone in this situation with a solution?

Last question. The last time I started working out was about a year ago and about 2 months in I really hurt my back doing Lying T-Bar Row's. I actually had to stop going and for about 6 months my back would hurt from just getting out of bed or bending over to brush my teeth. I definitely don't want that to happen again being I just hurt my knee's running. A week and a half into the C25K program and I had to stop because of pain around my kneecap ( I had excellent running shoes btw)
I am just very eager to get into the gym but seems I am prone to injury. I try my hardest to start light with everything I do but still fails me. Any pointers on this?

Thanks fellas

[stpete]

Well, diet needs to be addressed first. You can post it here and i would post it in the Nutrition Section for those experts to look at as well. Include all your stats. And i think working out in the morning is a good thing for you right now. High reps is recommended as well. Let's see that diet.

Welcome.

[ZoomyR6]

Well, diet needs to be addressed first. You can post it here and i would post it in the Nutrition Section for those experts to look at as well. Include all your stats. And i think working out in the morning is a good thing for you right now. High reps is recommended as well. Let's see that diet.

Welcome.

Thanks man
I am working on a diet as we speak. I have different questions on that and don't want to post them here because I do not want to get off topic as I am eager to have these questions answered first. I am still playing around and reading up on as much info as possible before I fully compile a diet to post here to have critiqued. Unless I can PM you with some questions on nutrition instead?

[951thompson]

Evening all. After searching the forums a while, I have come up with a few questions I wasn't able to find the answers to or they were unclear. I figured I would compile them all in one thread instead of making multiple and taking up space on this forum.
Stats:
Male
26 y/o
6'3
265lbs
about 27% bf

I need help with a beginner workout that will help me lose the weight but also help build muscle so it can be seen as I am loosing weight. (I am working on a diet as we speak) Any suggestions?

I was looking at Mark Rippetoe's "beginning strength" as well as a few others and noticed they vary a lot. Some programs use low reps (4-8) while some call for higher reps (8-12). How do these different styles affect the body?

I am also looking into working out in the mornings. The gym opens at 4:30am and I start work at 6am. I can workout from 4:30-5:30 but what concerns me is my meals. I'm sure I can't workout on an empty stomach like you can with cardio but I am definitely not getting up at 3:30am to eat. Is there anyone in this situation with a solution?

Last question. The last time I started working out was about a year ago and about 2 months in I really hurt my back doing Lying T-Bar Row's. I actually had to stop going and for about 6 months my back would hurt from just getting out of bed or bending over to brush my teeth. I definitely don't want that to happen again being I just hurt my knee's running. A week and a half into the C25K program and I had to stop because of pain around my kneecap ( I had excellent running shoes btw)
I am just very eager to get into the gym but seems I am prone to injury. I try my hardest to start light with everything I do but still fails me. Any pointers on this?

Thanks fellas

As stpete has pointed out, your diet is very important, more important then the training its self. You ever heard the saying you are what you eat?:/

I think a good style of training for fat loss is afterburn training. Tho I don't agree with alot of his methods, I think mike Chang's (on youtube) basic principle of his style of training for fat loss is a good idea. I think his youtube channel is call sixpackshortcuts. Check him out he will give you some good workout ideas.

Peace

[Far from massive]

Agreed 100% with ST Pete, I started working out in the morning at 6 and absolutely love it. For the workouts since you are new I would do a 3 time per week workout using lots of compound movements and moderate wieghts. Spend plenty of time warming up and don't do anything crazy and your early gains will be phenominal, Almost everyone who starts working out winds up hurting themselves doing too much too soon and has to take time off. Imagine the shape you would be in if you had not had to take 6 months off and not hurt you knees.

Now you are saying no 3 days a week I wanna work out,,,,who the hell said you get the other days off LOL. After you do wieghts one day then the next do cardio very light non impact ( I like to combine bike, rowing, and one of the machines where the rope is pulled in circles) for a total time of 1 hour, also in the morning at the gym then another day of wieghts...then on the seventh day you get to take a rest!

PS I did the exact same thing as you were myself (working out too heavy)last year and hurt myself twiice. Its just in the last 10 months I started lifting sensibly and have not missed a week due to injury since.

[stpete]

Thanks man
I am working on a diet as we speak. I have different questions on that and don't want to post them here because I do not want to get off topic as I am eager to have these questions answered first. I am still playing around and reading up on as much info as possible before I fully compile a diet to post here to have critiqued. Unless I can PM you with some questions on nutrition instead?

Sure you can. Or just tell me that you're going to be posting and i will check in and others can voice their opinion as well. I don't know everything and we all can learn together.

[600@50]

I train early AM and really do better on an almost empty stomach compared to eating all day and then hitting the gym. I do a scoop of protein in water and usually a piece of wheat bread before my early workout. Also a BIG mug of black coffee and no problem making it through the workout. While this may be less than ideal it allows me to train before a 12 hour work day and at a time when all the fitness people aren't there. Just experiment and you'll come to enjoy early AM training. Good luck bro.

[Dpyle]

I just started my training in the am and I'm in love with it. Gym is empty and I can just bang it out and go. No altering my routine because someone is using the station I wanted next or any of that. As far as training on an empty stomach you don't have to. My pre workout meal/shake right now is 1 scoop whey 1 scoop casein, 1 cup ground oats, and 2 big tbsp of instant coffee. I have this about 30-45 minutes before I hit the gym and have more energy than any preworkout ever gave me.

Someone a few months ago posted an article about carb backloading. It was a really good read. You may wanna check that out to alleviate some worries about training in the am.

[ZoomyR6]

Sure you can. Or just tell me that you're going to be posting and i will check in and others can voice their opinion as well. I don't know everything and we all can learn together.

Cool man thanks. Actually after some more research, I found there are a few formulas for calculating your BMR:
1.Harris-Benedict
2.Mifflin-St Jeor
3.Katch-McArdle
I am obviously using this to figure out my TDEE and was curious which would be the best one to use as I read that some are very inacurate and can over-estimate the requirements by a few hundred calories.

I train early AM and really do better on an almost empty stomach compared to eating all day and then hitting the gym. I do a scoop of protein in water and usually a piece of wheat bread before my early workout. Also a BIG mug of black coffee and no problem making it through the workout. While this may be less than ideal it allows me to train before a 12 hour work day and at a time when all the fitness people aren't there. Just experiment and you'll come to enjoy early AM training. Good luck bro.

Thank you much. I loved the way I felt for the rest of the day after a run. I wasn't tired or sluggish and put me in a good mood the whole day. I want to incorporate weights into that but I feel weaker in the morning probably due to lack of food in my system and can't imagine doing a workout like that.

I just started my training in the am and I'm in love with it. Gym is empty and I can just bang it out and go. No altering my routine because someone is using the station I wanted next or any of that. As far as training on an empty stomach you don't have to. My pre workout meal/shake right now is 1 scoop whey 1 scoop casein, 1 cup ground oats, and 2 big tbsp of instant coffee. I have this about 30-45 minutes before I hit the gym and have more energy than any preworkout ever gave me.

Someone a few months ago posted an article about carb backloading. It was a really good read. You may wanna check that out to alleviate some worries about training in the am.

Thank you man. Being this is going to be the first time in the gym by myself, I am a bit nervous about finding my way around and not looking like an idiot doing random stuff. I figure working out in the AM when hopefully no one is there will help me overcome this feeling and also make me feel good all day long. So in 30-45 min after having the shake you definitely feel stronger and able to get through your workout no problems?

[ZoomyR6]

Anyone else with some pointers