New to training - Obese starter?

[DiverMike]

Hey guys,

on TRT with still low T levels, but feeling better.. Over the last 2 years i have drop 140 pounds been on a strict diet 1500-1800 calories and have been on pretty light work outs, if anything 10-15 mins at the gym on the elliptical.

over the last year i have been hitting the gym more seriously, and with what i am learning it has come down getting fitter and building some muscle mass why not build the muscles to help fuel my weight loss.. kill two birds with one stone instead of just dropping weight then try and get fit after the fact like the docs and dietitians seem to want to see.

So as of now, i don't know anything but do what i do and typically this would be my week..

Jump on my mountain bike road ride 7-10km 2-3 times a week depending on weather ( Canada weather limits me lol ) will be moving from the roads to the trails once they dry out and i tend to ride 5-10km on the trails they tend to be harder to ride

I attend the gym 3-5 times a week and i know i don't change it up enough.. when i go the gym alot of it for me is the lack of knowledge and some embarrassment of looking stupid.. but i will do the stationary bike for 10 mins to warm up.. i wear my heart monitor and will get my heart rate up to 150ish and will come down keeping it between 140 and 150.. Then i will go and do a round of the weight machines pretty much head to toe and will do enough weight to do 3 sets of 15 reps and usually my last 5 reps of the last set will be a real struggle to finish.. this takes me usually 20 mins depending if anyone is on a machine i want..

Then i will move over to the other side of the gym and will use the bench press rack and squat rack.. i don't do much for the bench press i do about 80kg and will do 3 sets of 10 reps.. and then will go to the squat rack and i think last night i was around 100kg and doing the same thing 3 sets of 10.

from there i move over to the eliptical and will do a 5 min kind of sprints.. i will go hard for a min bring my heart rate right up to 150ish.. then slow right down takes about a min and it will drop back to around 125 and then i will do it again.. i tend to do this about 4-5 times and after that i am pretty much wore out.. and will head home.

Can anyone take a jab at what i should or should not be doing, what i can do more of?

My plan is to build what i can where i can and try and use what i have to accelerate my fat loss.

Not sure if these shots of my body will help give a idea of what i might have or might be able to do?

[derekkpapa1]

I not a training cardio expert by no means I just want to say congrats by what you have accomplished so far.
never be embarrassed by anything in the gym because 95% of the people in there cant shake a stick at what you have accomplished.
The thing I would suggest is keep changing things to keep your mind into it and stick with it-set goals
Also keep a blog/log on here IMHO will help
Anyway good luck bro

[derekkpapa1]

Also muscle burns fats so the more muscle you have or produce the more fat you will loose.
don't think what you are doing is not work because it is. Change your cardio maybe by trying hitt

[hellomycognomen]

Just keep doing what you are doing and progress by upping the intensity, ie do an extra set if you can, more reps, add an exercise here and there, an extra mile, etc

But looks to me like you have a pretty good start, just keep at it man.

-All the best

[Chicagotarsier]

You are on the right track. i recognize bicycle legs when I see them!!. Great job and keep going.


Aim for 60-90 minutes on the bike:

45 to get and maintain 70% heartrate (of Max) and the other 45 minutes will blow your mind in terms of weight loss. Distance is a far third to time and heartrate when cycling.

Aim to do standing pedaling. Set your watch to beep every 15 seconds. 15 seconds in the saddle and 15 out. The cardio is 6x as hard out of saddle as in (rule of thumb for cyclists). You have the legs for it.

You will find once you can do these two items the bike workout is one hell of a cardio experience.



Your have plenty of muscles, wish I had your Biceps lol. Kick up the cardio. Move it to 5 days a week minimal.

Challenge yourself. You are repping 80 kilos (176 lbs) you are 127 kilos...make those two meet at 100 kilos. Set a goal like that and make it happen so you have something beyond just going to the gym to drive for. I was repping exactly what you are and then I found the video when I did my first reps at Auburn "back in the day" as a college athlete. I worked out with 235 x 8 8 6 6 4 4 2 2 . Since I saw that I have been pushing my fat butt to get back.

Good luck and keep going.!!!