ShapeFit.com

[vitalsign0]

Hey. I've recently decided I can't stand the way I look anymore and as I am now in my 30s, I don't want diabetes, and I would love to gain muscle, and just be healthier.

My stats now are:

Age: 30
Height: 6'4"
Weight: 270lbs.

I understand most of the fundamentals of getting in shape. My goals are to lose fat, gain muscle, and change the shape of my body. All my weight is in my stomach. I don't want to be HUGE, but I'd love to have visible muscles and look good on the beach.

I would prefer to do full body workouts. I enjoy them. And I think I need the general exercise/movement anyway. I do IT work so I sit ALL DAY.

Some of the exercises in the Waterbury method scared me off. Squats are hard for me cause of my weight and my knees aren't the best. Chins up are not possible. I can't do one at almost 300lbs.

My questions are:

What general order should I do exercises? Example. Should it be legs, chest, arms, shoulders, etc?

Should I stick with 1 exercise per muscle group for now?

I am currently doing exercises that I can do 10 reps comfortably, adding more weight for 8 reps, and adding more for 6 reps. Example, I do standing bicep curls 1 set @ 15lbs for 10 reps, 1 set @ 20lbs for 8 reps, and 1 set @ 25lbs for 6 reps. Is this the way to do it?

I cut down on eating and am eating better. Drinking lots of water. I'm going to start drinking whey protein after working out.

Does this sound like a good plan? Please advise.

Thanks!

[swanso5]

- yay for the first person to say they want to do ful body workouts
- rule number 1, get up from your desk for 5mins at least once every hr...no excuses
- we can substutue easily...give squats a go...full range of motion with no wt is better then partial range of motion with wt...if your sitting down and back (onto a bench i suggest) then the old gut shouldn't get in the way too much...try inverted rows instead of chin ups (search youtube)
- otherwsie do the waterbury as written
- pyrmidding is not great, straight sets with a given wt are the way to go, such as the WM
- don't cut soen on eating, cut doen on eating shit
- go to diet section and read "read before posting..." for food plan/s

[demo_user]

Nice posts man

[vamp]

Hey vitalsign, welcome to the gang and great choice to do so!

I agree with swanso, "yah someone into full body workouts"

Just a little comment here on the excercises, don't be scared of any of them, be smart. Lift only light weight to no weight to try the motions out first, and for proper form look at youtube videos, some things on this site, watch people in your gym, etc.

As for diet, you need the calories and good, healthy protein! Remember that the first 2 ilses of the grocery market are the best, followed by the meat section and the dairy section.

Great choice and good luck!
Cheers

[Patrick]

yeah i agree with the guys for the workout tips and i would also recomend so non competitive sports perhaps just to get you moving more on a regular basis and my main point id like to share is metabolism!!! one of my firends jsut walked everyday and changed diet he was about your sive and trimed down nicely. id say aside from cleaning up your diet try and get these foods/drinks in it...
ice water drink alot at least 500ml every 2 hours
green tea doesn't taste best but boost met alot
oatmeal for breakfast
brocolli
grapefruit
flax / flax oil
maybe keep these things in mind and i hope the weight comes off easily

best of luck

[vamp]

I believe drinking your daily calories isn't the best idea, you're body is supposed to work so let it with whole foods. The only drink with calories that may be needed is a whey protein drink. Drink water, tea, and milk and eat the rest of you're calories, its healthier that way.

Cheers