Hi everybody! I am working hard to drop some extra weight and thought I'd post to seek some feedback. I'd like to lose about 40 pounds and start to put on some muscle, I'm currently at about 245. The plan I am currently using is a mixture of weight lifting and cardio, the lifting is a full body lift 3 days per week--once I build some strength I plan on focusing individual workouts with more precision. All thoughts, feedback, and suggestions are welcome! current workout plan is:
Monday:
Cardio - 30 to 40 minutes (bike, treadmill, and/or stairmaster)
Tuesday:
Cardio - 20 to 30 minutes (bike, treadmill, and/or stairmaster)
Weight Routine - Full Body [details below]
Wednesday:
Cardio - 30 to 40 minutes (bike, treadmill, and/or stairmaster)
Thursday:
Rest
Friday:
Cardio - 20 to 30 minutes (bike, treadmill, and/or stairmaster)
Weight Routine - Full Body [details below]
Saturday:
Cardio - 30 to 40 minutes (bike, treadmill, and/or stairmaster)
Sunday:
Cardio - 20 to 30 minutes (bike, treadmill, and/or stairmaster)
Weight Routine - Full Body [details below]
The weight routine consists of 3 sets of the following:
Shoulders - Seated dumbbell press
Back - Lat Machine Pulldown
Chest - Dumbbell bench press
Biceps - Standing barbell curl
Triceps - Triceps kickback
Upper legs - Leg extension
Upper legs - Leg press
Hamstrings - Lying leg curl
Calves - Seated calf raise
Abs - crunches / weighted crunches (machine)
Seeking feedback on workout plan
Moderators: cassiegose, Boss Man
Re: Seeking feedback on workout plan
Also, I forgot to mention that I'm trying to stay at or around 2,000 calories per day and I stick to a fairly clean, vegetarian diet.
Re: Seeking feedback on workout plan
Try this instead.
Quads - Squats
Hamstrings - Lying leg curl
Back - Bent over rows
Chest - Dumbbell bench press
Triceps - Triceps kickback
Biceps - Standing barbell curl
Shoulders - Seated dumbbell press
Calves - Seated calf raise
Abs - Planks.
Also drop the monday workout, you're training 6 days a week, so cut back to 5.
Do the Cardio after workouts and as you're doing TBT, go for something low impact on the muscles, that won't work the Arms or Legs too much, incase you increase fatigue too much, increasing muscle recovery time.
Exercise Bike will be good as you don't loadbear that much, the weight is channelled into the saddle or seat depending on which type you use.
Also increase calories by around another 500 a day to start with. You're eating as many as a sedentary should get. an extra lb of muscle will burn an added 45-50 calories a day, but your current intake will do little to increase mass and you may risk getting nowhere much, or worse, burning muscle on days when you lift and do Cardio.
Another 500 a day to start with will give you a buffer of calories, to sacrifice for exercise. Given your weight, I'd be aiming for about 0.8g per lb of bodyweight for Protein, so that's around 196g a day, which is 784 calories a day, or approximately 47.5% of your suggested 2,500 a day total.
Hopefully you'll be able to do better doing things this way.
Quads - Squats
Hamstrings - Lying leg curl
Back - Bent over rows
Chest - Dumbbell bench press
Triceps - Triceps kickback
Biceps - Standing barbell curl
Shoulders - Seated dumbbell press
Calves - Seated calf raise
Abs - Planks.
Also drop the monday workout, you're training 6 days a week, so cut back to 5.
Do the Cardio after workouts and as you're doing TBT, go for something low impact on the muscles, that won't work the Arms or Legs too much, incase you increase fatigue too much, increasing muscle recovery time.
Exercise Bike will be good as you don't loadbear that much, the weight is channelled into the saddle or seat depending on which type you use.
Also increase calories by around another 500 a day to start with. You're eating as many as a sedentary should get. an extra lb of muscle will burn an added 45-50 calories a day, but your current intake will do little to increase mass and you may risk getting nowhere much, or worse, burning muscle on days when you lift and do Cardio.
Another 500 a day to start with will give you a buffer of calories, to sacrifice for exercise. Given your weight, I'd be aiming for about 0.8g per lb of bodyweight for Protein, so that's around 196g a day, which is 784 calories a day, or approximately 47.5% of your suggested 2,500 a day total.
Hopefully you'll be able to do better doing things this way.
Re: Seeking feedback on workout plan
Excellent, Boss Man. Thank you for the feedback. I actually eat far less protein than that, it's difficult to find healthy foods that I can cook as a vegetarian. Any recommendations? In regards to cutting a day out, if body feels fresh and I'm doing low impact cardio (bike) is it still detrimental to work out that day?
Re: Seeking feedback on workout plan
I mentioned which day to cut out, right underneath the modified plan 
.
.