Novice guy needs help

Username99

I am a 26 year old male, been fat for the last 9 years, want to do something about it now. Why am I fat? Horrific diet, lack of training, uneducated regarding food, unable to cook.

My stats:

Sex: Male
Age: 26
Height: 5'9" - 5'10"
Weight: 95kg or 209.44lbs
Bodyfat%: Unknown at the moment, alot of fat i'd say we are talking the early thirties.

BMR = 66 + (6.23 x 209.44 ) + (12.7 x 69.5 – (6.8 x 26) ) = 2076.66
TDEE = 2076.66.66 x 1.375 = 2855.41 {Lightly Active (light exercise/sports 1-3 days/week) = 1.375}

Initial goals:

lose fat, gain muscle.

Thinking about following this training regime for a start: http://www.youtube.com/watch?v=oAuARgqS6aQ

Could anybody tell me if this training regime is any good?

Workout A:

1.) Barbell Squats (5 X 5)
2.) Bench press ( 5 X 5 )
3.) Barbell row (Bent over row) ( 5 X 5 )
4.) Barbell shrugs ( 3 X 8 )
5. Skullcrushers ( 3 X 8 )
6.) Straight bar curls ( 3 X 8 )
7.) Cable pull throughs ( 3 X 10 )
8.) Ab work - kneeling crunchs ( 3 X 10 - 20)

Workout B:

1.) Barbell Squats (5X5)
2.) Deadlift (1 X 5)
3.) Standing press ( 5 X 5 )
4.) Barbell row (Bent over row) ( 5 X 5 ) (Reduce the weight by 5-10% of workout Barbell row)
5.) Closegrip Benchpress ( 3 X 8 )
6.) Curl
7.) Abs - Same as workout A

Diet

Still clueless and I have very limited cooking experience, but I want to try and consume 12% less calories than my TDEE, therefore I hope to consume 2512.76 calories per day.

I want to eat approx 1g of protein for every lb I weigh.
.35g of fat for every b I weigh.
and approx 150g carbs per day.

I might ask for further assistance in the nutrition forums.

Anyway, this first post was longer than expected. Talk soon

RebelButtMunch

No cardio?

Username99

RebelButtMunch wrote: »

No cardio?

This is why I need help.

This is a one day on one day off training program. What should I be thinking in terms of cardio?

Also is it best to do cardio on the days where I don't lift weights?

Alf Veedersane

Is there a particular activity you like to do? Weights aren't for everyone? Give them a try, sure, but if you don't like doing them you won't keep at it. But right now, nailing down a good diet you can sustain is key.

conzy

I used that program for about 6 months when I first started. Its a good all round program it's basically strong lifts but with some isolation work. The problem is its designed for putting on mass on skinny teens / people new to lifting hoping to gain mass. As you can see you squat 3x a week which is very taxing especially when your going to be in a calorie deficit.

Someone may be able to suggest a more suitable program but imo it's tough going and is more suited to someone trying to gain weight

thegreatiam

You wont need cardio. Only do it if you want to and factor it in to your tdee.

The program is fine. And established enough. As conzy said the work may be a lot if that is the case then choose a similar program with less work like strong lifts or starting strength.

dor843088

+1 on no cardio at the moment. That programme is the best novice programme out there imo and the workload is such you may not need cardio at all to get great results , however if your weight loss stalls for a while you should probably think of adding some cardio or reducing your calories slightly.

SamAK

Cycling is a wonderful way to get fit. Fresh air, seeing the country, travelling around. Climbing hills is immensely beneficial, both physically and mentally. I used to do a two mile uphill cycle up a forestry track, arrived at the top to be greeted with a spectacular view and an sense of elation. High speed free-roll all the way home then!

Did that every day until I fcuked up my hip :-( Waiting to see a specialist and get it sorted before I start training again.

Best of luck OP, trust me, when you start feeling results, it's the best feeling ever. I once heard a good saying -

"If the benefits of exercise could be harnessed in pill form, there would be queues a mile long outside every pharmacy in the country"