Help me build a workout regimen

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**hotsauceman1**

Ok, so I can go to the gym at my school for free. It is pretty standord. I typically an go 4 day for sure and can squeeze it in o one day.
Typically what I would do was 30min on the elliptical machine. The do the upper body machines then leg machines. My buddy said I was doing that wrong. He said 45-hour on the elliptical then 30 min on a bike, then do upper body the next day, then legs and repeat.
Im trying to loose weight. Im currently hovering around 300 pounds. I replace any drinks I have outside of meals with water and then have only milk or things like that(Maybe apple juice)

**Jihadin**

Candy Soda and carbs no longer exist in your world.

**hotsauceman1**

I figured that much.

**Jihadin**

Fartlik run

run a bit, walk a bit, jog a bit, walk a bit, run a bit, walk a bit......use telephone poles as start and end points. You stop before 15 minutes then your not doing anything because "rule of thumb" anything after 15 minutes your body starts working on your "stored fat" for energy. Also drink WATER and a lot of it. Convince your body you are consuming enough water for it to scale down on water retention

**Cheesecat**

I try to swim half an hour a day, I don't necessarily do it to dramatically improve my body (both aesthetically and in terms of strength and endurance) I mostly do it because your brain releases chemicals that make you feel better after you've done an intense exercise, so the key for me is

doing a type of exercise that I enjoy doing (swimming) so I can feel better about myself.

**Hordini**

hotsauceman1 wrote:
I figured that much.

You can and should eat some carbs if you're working out regularly. Just make sure it's not junk and don't go crazy with them.

**hotsauceman1**

Carbs are what again?

**Dreadclaw69**

hotsauceman1 wrote:
Carbs are what again?

http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/low-carb-diet/art-20045831

Low-carb diet: Can it help you lose weight?
Could a low-carb diet give you an edge in losing weight? Help you keep weight off permanently? Here's what you need to know about the low-carb diet.

By Mayo Clinic Staff
A low-carb diet limits carbohydrates — such as those found in grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat.

Purpose

A low-carb diet is generally used for losing weight. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with diabetes and metabolic syndrome.

Why you might follow a low-carb diet

You might choose to follow a low-carb diet because you:

Want a diet that restricts certain carbs to help you lose weight
Want to change your overall eating habits
Enjoy the types and amounts of foods featured in low-carb diets
Check with your doctor or health care provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.

Diet details

As the name says, a low-carb diet restricts the type and amount of carbohydrates you eat. Carbohydrates are a type of calorie-providing macronutrient found in many foods and beverages.

Many carbohydrates occur naturally in plant-based foods, such as grains. In natural form, carbohydrates can be thought of as complex and fibrous such as the carbohydrates found in whole grains and legumes, or they can be less complex such as those found in milk and fruit. Common sources of naturally occurring carbohydrates include:

Grains
Fruits
Vegetables
Milk
Nuts
Seeds
Legumes (beans, lentils, peas)
Food manufacturers also add refined carbohydrates to processed foods in the form of flour or sugar. These are generally known as simple carbohydrates. Examples of foods that contain simple carbohydrates are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.

Your body uses carbohydrates as its main fuel source. Sugars and starches are broken down into simple sugars during digestion. They're then absorbed into your bloodstream, where they're known as blood sugar (glucose). Fiber-containing carbohydrates resist digestion, and although they have less effect on blood sugar, complex carbohydrates provide bulk and serve other body functions beyond fuel.

Rising levels of blood sugar trigger the body to release insulin. Insulin helps glucose enter your body's cells. Some glucose is used by your body for energy, fueling all of your activities, whether it's going for a jog or simply breathing. Extra glucose is usually stored in your liver, muscles and other cells for later use or is converted to fat.

The idea behind the low-carb diet is that decreasing carbs lower insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.

Typical foods for a low-carb diet

In general, a low-carb diet focuses on proteins, including meat, poultry, fish and eggs, and some nonstarchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains.

A daily limit of 60 to 130 grams of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 240 to 520 calories.

Some low-carb diets greatly restrict carbs during the initial phase of the diet and then gradually increase the number of allowed carbs. Very low-carb diets restrict carbohydrates to 60 grams or less a day.

In contrast, the Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calorie intake. So if you consume 2,000 calories a day, you would need to eat between 900 and 1,300 calories a day from carbohydrates or between 225 and 325 grams of carbohydrates a day.

Results

Weight loss

Most people can lose weight on diet plans that restrict calories and what you can eat — at least in the short term. And low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than low-fat diets.

But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large. A 2014 review found that higher protein, low-carbohydrate diets may offer a slight advantage in terms of weight loss and loss of fat mass compared to a normal protein diet. At a year, the difference was only about a pound (about 0.4 kilograms), though, and those who had the greatest benefits stuck to the diet long term.

Cutting calories and carbs may not be the only reason for the weight loss. Some studies show that you may shed some weight because you eat less on low-carb diets because the extra protein and fat keep you feeling full longer.

Other health benefits

Low-carb diets may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes. Most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily.

Low-carb diets may improve HDL cholesterol and triglyceride values slightly more than do moderate-carb diets. That may not only be due to how many carbs you eat but also the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs — such as whole grains, legumes, vegetables, fruits and low-fat dairy products — are generally healthier choices.

A report from the American Heart Association, the American College of Cardiology and he Obesity Society concluded that there isn't enough evidence to say whether most low-carbohydrate diets provide heart-healthy benefits.

Risks

If you suddenly and drastically cut carbs, you may experience a variety of temporary health effects, including:

Headache
Bad breath
Weakness
Fatigue
Constipation or diarrhea
In addition, some diets restrict carbohydrate intake so much that in the long term they can result in vitamin or mineral deficiencies, bone loss, and gastrointestinal disturbances and may increase risks for various chronic diseases.

Severely restricting carbohydrates to less than 20 grams a day can result in a process called ketosis. Ketosis occurs when you don't have enough sugar (glucose) for energy, so your body breaks down stored fat, causing ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental and physical fatigue, and bad breath.

It's not clear what kind of possible long-term health risks a low-carb diet may pose because most research studies have lasted less than a year. Some health experts believe that if you eat large amounts of fat and protein from animal sources your risk of heart disease or certain cancers may actually increase.

I'll be cutting back my carb intake after football season. We usually have guests in and no one wants to go to a healthy tailgate

**Ensis Ferrae**

hotsauceman1 wrote:
Ok, so I can go to the gym at my school for free. It is pretty standord. I typically an go 4 day for sure and can squeeze it in o one day.
Typically what I would do was 30min on the elliptical machine. The do the upper body machines then leg machines. My buddy said I was doing that wrong. He said 45-hour on the elliptical then 30 min on a bike, then do upper body the next day, then legs and repeat.
Im trying to loose weight. Im currently hovering around 300 pounds. I replace any drinks I have outside of meals with water and then have only milk or things like that(Maybe apple juice)

Machines are the devil.... I dont mean the treadmill/elliptical/stationary bike.... I mean the "bench press machine" and the like.

If you've never done a straight up bench press with barbell, see if someone is around who can teach you. Same thing with squats..... Seriously, squats are THE BEST exercise in the fething world!!!!

The "machines" that I hate on so much are decent as auxiliary lifts (such as the lateral pulldown machine, or seated cable rows and the like), but if your workout is central to them, you're going to have to do a ton more work for the same, or less results.

What I generally do in the gym:

Monday- -Warm-up (so up to 15 minutes on treadmill/elliptical/bike, etc) Squats, deadlifts, leg press, calf raises, leg extensions (these are, by more modern research quite useless), leg curls (also quite useless via modern research, etc) barbell lunges
Tuesday- - Warm-up (same same) Alternating Dumbbell bench press, Alternating Dumbbell incline press, barbell shrugs, seated cable row, lateral pull down, reverse curls (usually only about 2 sets)
Wednesday- Off day
Thursday-- -Warm-up, Front/Zercher squats (depending on mood and whats going on later in the week... these are both much lighter, but more technical lifts), cleans (again, pretty technical lift), leg press, calf raises
Friday- -Warm-up, Alternating arm dumbbell bench (lighter weight, higher reps than Tuesday's), Shrugs, lat pulls, cable rows, bent over rows, "21" curls (7 from the bottom to half way up, 7 from half way up to top, 7 full)

**hotsauceman1**

I have done them. I just don't typically have a spotter.

**ScootyPuffJunior**

hotsauceman1 wrote:
Carbs are what again?

Everything that tastes good.

**Ensis Ferrae**

hotsauceman1 wrote:
I have done them. I just don't typically have a spotter.

I tend to never have a spotter either, however I do take the time to set the safety catches high enough that if I'm lifting too much, and "lose it" I'm not going to damage myself too much, get crushed, etc.

**Sasori**

Hordini wrote:
hotsauceman1 wrote:
I figured that much.

You can and should eat some carbs if you're working out regularly. Just make sure it's not junk and don't go crazy with them.

If his goal is to loose weight, he should cut out 90% of the Carbs, and shouldn't have any past 5 pm.

He can have a healthy diet, and still have plenty of energy for working out and making gains .

As for working out, there are quite a few beginner to advanced workouts out there. Jim Stoppani has a good one for weight lifting that is 12 weeks. Starts out fairly slow, and ramps up as time goes on.

**Bromsy**

Yeah, don't do any juice. Water, and maybe a tipple of whiskey here and there.

**Squidmanlolz**

If my year and a quarter in ROTC taught me anything about fitness, it's eat paleo. Drink nothing but water and drink it often. and run, fether, run.

**dogma**

Ensis Ferrae wrote:
Same thing with squats..... Seriously, squats are THE BEST exercise in the fething world!!!!

Especially once you develop good enough form to start doing the variants (top-squat, front-squat, etc.).

Ensis Ferrae wrote:

The "machines" that I hate on so much are decent as auxiliary lifts (such as the lateral pulldown machine, or seated cable rows and the like), but if your workout is central to them, you're going to have to do a ton more work for the same, or less results.

There are also certain muscles that are nearly impossible target without machines, hip abductors and adductors being good examples.

But regardless, my best advice is to hire a PT for a few sessions. They'll be able to give you much advice simply because they can better tailor your program to your level of fitness and overall goals.

**BlaxicanX**

Don't start with running exercises. From one big guy (I'm 6'4 and hovering around 270 pounds) to another, you will feth up your body trying to run/jog from the get go.

Running, even jogging is a very high-impact activity that puts a lot of shock on your knee and ankle joints. Lighter/smaller guys don't have to worry about it much, but for bigger dudes like you and I, it's very punishing to our bodies to repeatedly slam hundreds of pounds of force on your knees.

If you're trying to lose weight, getting a leg injury is an easy way to put your progress full stop. My advice is to avoid any exercises that involve lifting your whole or most of your body off the ground then bringing it down again (thus jumping, running etc). Cardio is very important though, so stick to things like speed-walking, the stair-master, the elliptical machine and swimming for your cardio. Once your legs get a bit stronger and you begin to shed weight, you can start (very slowly) tackling jogging, and then running.

Beyond cardio, lift weights. Replacing fat with muscle and eating healthy are the two absolute most vital things a person can do to shed weight. Cardio helps alot, but that does more to keep your heart strong and healthy and to give you endurance for other exercises than sheer weight dropping.

**Squidmanlolz**

BlaxicanX wrote:
Don't start with running exercises. From one big guy (I'm 6'4 and hovering around 270 pounds) to another, you will feth up your body trying to run/jog from the get go.

You're probably right. I remember how many of us got hurt ruck-running, a week into PT when it was the first time some of us had really exercised ever. I was 250lb then

**dogma**

Sasori wrote:

If his goal is to loose weight, he should cut out 90% of the Carbs, and shouldn't have any past 5 pm.

Eh, that depends on the overall intensity of your workout sessions. Its worth remembering that your body isn't designed to metabolize protein or fat when under stress, but when at rest. In fact, its only when your blood is fully oxygenated (meaning your body is also likely at its rest metabolic rate) that your body metabolizes fat.

Also, the 5 p.m. figure is meaningless, as people don't have the same sleep schedules. The rule of thumb is that you shouldn't take in any calories ~3-4 hours before going to sleep.

But, overall, the age old formula still applies: finish every day with a calorie deficit and you will lose weight. Also, protein, lots of protein.

**Bromsy**

Yeah, I am a pretty small dude and I worry about my knees. One of the main reasons I got out of the Army was seeing so many of my nominal superiors being like 36 with a knee replacement or some garbage.

I'm all about the bike and the elliptical.

**Squidmanlolz**

A good tip for losing weight is to work out early in the morning, if possible, having not eaten for at least 12-14 hours. remember to stay hydrated.

**dogma**

BlaxicanX wrote:
Don't start with running exercises. From one big guy (I'm 6'4 and hovering around 270 pounds) to another, you will feth up your body trying to run/jog from the get go.

Running, even jogging is a very high-impact activity that puts a lot of shock on your knee and ankle joints. Lighter/smaller guys don't have to worry about it much, but for bigger dudes like you and I, it's very punishing to our bodies to repeatedly slam hundreds of pounds of force on your knees.

Good advice. In fact, when I was a PT, I generally recommended that my larger clients (regardless of fitness level) stick to things like rowing, elliptical, or aquatics unless there was a specific reason to do otherwise (usually athletics).

Ensis Ferrae wrote:
hotsauceman1 wrote:
I have done them. I just don't typically have a spotter.

I tend to never have a spotter either, however I do take the time to set the safety catches high enough that if I'm lifting too much, and "lose it" I'm not going to damage myself too much, get crushed, etc.

Honestly, with squats having a spotter doesn't really matter that much, as there is very little a single spotter can do to help you if you really going to lose the rep*. Your best protections are knowing your limits, knowing how to bail, and the safety bars.

*This is why I pushing for SRM on squat is a bad idea. Well, SRM on anything really.

**Jihadin**

Most important thing though....actually two things you MUST HAVE
Motivation and Dedication

**dogma**

Jihadin wrote:
Most important thing though....actually two things you MUST HAVE
Motivation and Dedication

Enjoyment also helps, though that generally comes later.

Except regarding nutrition, don't force yourself onto a diet you hate; because you won't maintain it.

**hotsauceman1**

Squidmanlolz wrote:
A good tip for losing weight is to work out early in the morning, if possible, having not eaten for at least 12-14 hours. remember to stay hydrated.

Sadly not an option, classes first things in the mornings.

**Squidmanlolz**

hotsauceman1 wrote:
Squidmanlolz wrote:
A good tip for losing weight is to work out early in the morning, if possible, having not eaten for at least 12-14 hours. remember to stay hydrated.

Sadly not an option, classes first things in the mornings.

I've heard that eating your first mean within 30 minutes of waking up is healthy. Assuming you're eating 5 small, healthy meals.

**trexmeyer**

You don't need to cut all carbs. You need to cut them down to 150g/day or lower. Eat at least 150g protein. Eat about 2000 calories total and get the rest from fats. Cardio is completely unnecessary for fat loss.

The following spoilered pictures are probably not safe for work (underwear), but should be safe for the board. I cut down to this without doing ANY cardio. All I did was reduce calories and maintain sufficient protein intake (and I eat in excess of 100g fat per day, so the whole fat makes you fat argument is bs). Weightlifting helps. If you want to do weightlifting, I'd say either got look into Stronglifts or Starting Strength or do a Push/Pull/Legs routine.

However, since you are on the heavier side and aren't trying to preserve muscle mass, cardio can be helpful, but fixing your diet is the most important thing!

Spoiler:

**Breotan**

Carbs, fat, and dairy must all go. Or at least be restricted to the bare minimum. Basically anything associated with dessert or snacks. Anything deep fried must also go. Any protein should be lean like turkey or fish.

Remember, diet (reducing intake) is what loses weight. Exercise (cardio, lifting, etc.) is what develops muscle mass.

Don't think you can exercise your way out of a double cheeseburger.

**trexmeyer**

Breotan wrote:
Carbs, fat, and dairy must all go. Or at least be restricted to the bare minimum. Basically anything associated with dessert or snacks. Anything deep fried must also go. Any protein should be lean like turkey or fish.

Remember, diet (reducing intake) is what loses weight. Exercise (cardio, lifting, etc.) is what develops muscle mass.

Don't think you can exercise your way out of a double cheeseburger.

So the fact I eat 100g+ of fat per day, ice cream 4-5 days out of 7, dairy everyday, red meat nearly every day, dark meat every day, etc, and yet lose weight while gaining strength and retaining muscle must mean I'm a genetic anomaly that gets to ignore the laws of nature?

**Squidmanlolz**

Red meat is just as good for you as white meat if you buy grass-fed.
Fat isn't the enemy. It just depends on the kind of fat.
Avoid all things processed.