New to Lifting

formerfatty · 08-13-2008, 10:51 PM

Hi all. Since the age of 5 to roughly age 19, I was a competitive swimmer and hence, didn't really focus on muscle strength as it wasn't necessary to my training. I've always had a stocky figure, with large chest and back bone frames. In my final years of college I put on more weight than I would have liked but since the start of summer I've been working on slimming down and gaining strength and muscle tone. Currently, I'm 6'0" and 250 lbs, dropping 30 lbs since the start of the summer and putting on noticeable muscle/strength.

My question revolves around what exercises I should be doing and what my nutrition should be like. I joined a gym and have go there for 6 days a week, alternating routines of chest/back/arms/shoulders/15 min cardio and legs/abs/30-45 min cardio. Should I be doing cardio after the lifting? On exercises, I do usually 3-4 sets usually of 12-10-8-8 reps.

On a nutrition side, what foods should I be eating? Things high in protein (a couple of friends recommended this)?

**allstar** · 08-13-2008, 10:55 PM

you can do cardio after your workouts thats fine, i just wouldnt do it after leg days, also depending on what type of cardio, i wouldnt be doing more than 20 min if its HIIT.

**allstar** · 08-13-2008, 10:57 PM

as for a diet you should be tryin to do this
1.5-1.8g of Protein
1-2g of Carbs
.2-.3g of Fats
than multiply all those by your body weight, and than try to reach those numbers while eating 6-8 meals.

**Freak** · 08-13-2008, 10:58 PM

Yeah if you are 250 I would start off just walking for 45 mins for cardio and lifting. Keep your reps between 6-12.

Check out Layne Norton's sticky in the contest prep section in terms of diet and feel free to ask away if you have any questions.

Welcome to the dungeon!

**allstar** · 08-13-2008, 10:59 PM

Protein-
Chicken
Steak
Lean Hamburger
Tuna
Fish
Whey Shakes(morning,pre,post)

Complex Carbs
Brown Rice
Oatmeal
Whole Grain Pasta(limit)
Whole Grain Bread(limit)

formerfatty · 08-13-2008, 11:21 PM

Quote:

Originally Posted by Freak

Yeah if you are 250 I would start off just walking for 45 mins for cardio and lifting.

Well, I'm not too sure how effective walking would be, especially considering I work outside at a grocery store pushing carts and in an 8-hour shift take a little over 10,000 steps (They made us use pedometers before, lol).

But thanks everyone for the advice.

**Freak** · 08-13-2008, 11:29 PM

I'm just concerned about your joints. If you are fine with it HIIT is much more effective at burning fat. Maybe get some msm and glucosamine for your joints though.

**allstar** · 08-13-2008, 11:33 PM

do HIIT on eliptical machines to start out with it would be easier on the joints

formerfatty · 08-13-2008, 11:44 PM

Yeah, my cardio usually involves biking or an elliptical machine with intensity/resistance changes every 2.5 minutes. Thanks for the input once again. Being new to this, the questions keep flowing :)

**allstar** · 08-13-2008, 11:47 PM

any other help you need?

formerfatty · 08-14-2008, 12:14 AM

None at the moment. I want to start transitioning into using free weights. At the moment I do machines for lifting, primarily because of the waits and lack of training partners on free weights. I'm just wondering about how the weight training is going to transition...Should I expect to be lifting the same amounts? For example, on machine I am benching my last set of 6-8 reps on 200. Should I expect the same on a flat bench? Also, what's the fall-off for incline/decline weights? I really need to work my lower chest to get rid of the remaining man-boobs lol.

**allstar** · 08-14-2008, 12:19 AM

well incline/decline benches are always less than a flat. but what i noticed when i started pressing free weights compared to a machine, i dropped the weight, because i didnt have any stabilizer muscles, so i couldnt do very good form.