Need some advice.

[jackdeath]

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Hello,
First I want to say hello, as this is my first post, and hope I'm in the right spot for this.

Ok, from the beginning. First off I am a Martial Arts Instructor. Been doing the Arts for a littleover 33 years, and am 54 years old.
A little over a year and a half ago, I became very ill with a ruptured intestine, surgery was needed and 50 staples later I come out of it. Almost died as the infection was extreme.

The meds they put me on made me gain weight fast, and within 4 months I was up to 315 lbs, and I am 6' 1" tall. I teach part-time at a fitness center near me, and have done alot of cardio to bring my weight down to 230, but I am not in shape anymore, as this bout of illness kicked my butt big time.

I still have my bad days, but I live with it. Ok moving on, sorry for long intro, but needed everyone to know where I have been.

Now I have never touched weights that much in my life, and working at that fitness center peaked my interest, as I have played with the leg machines and such just to get a burn.

What I am looking for "IF" possible, is a weightlifting routine that I can put some "size" back on my limbs and loose the fat all in one. Don't know if such I thing exsist, but that is what I am here for, to hear from the experts. I know I will ache, I don't care as I have to rehab myself this way, as I "feel the need"

What I have now are smaller arms and legs, although I did retain some of the muscle I put on with the Arts. You would never believe however how fast you can loose it!! There are some PT's at the gym, but the routines I see them put people on and see no results kind-of scares me that they don't know as much as they think. I also don't know all the jargon so please keep it in mind. I need help big time. I hear the Waterbury is the way to go, but as I read up on it it was hard to understand as a noob. *The legs are really a must for me now* So can I put on some big time muscle? If so how do I do it.

Anyway I'll leave it at that for now, and if someone needs more info just ask. Great site and thanks for listening!!


P.S. I also have to watch what I eat, so that plays into the nutrition end of things. I take a multivitamin, and a few others helpers, but would like some suggestions on this area to. Thanks

 

[xcelbeyond]

Are you eating frequent meals - at least 6x ED?

I'd start with training that incorporates the basic movements and CONCENTRATE on perfecting form (before you concentrate on increasing weight). Increases in weight will feel natural after perfecting your form. After learning form, you can also work on increasing intensity. Smartly incorporating intensity can increase the amount of work you do in a shorter amount of time.

Since you're relatively new to heavy weight training, learning form will take longer than someone who's had a hiatus due to an injury.

I say to do: Flat Bench Barbell Press, Squats, Hamstring exercises, Shoulder Barbell Presses (seated and standing - doing in front of face, NOT behind the head), Barbell Curls, Triceps Extensions, Calves, Abs, Barbell Rows, Mid-to-Wide Grip Chins (to the front), Close-grip T-bar rows. I didn't say deadlifts because this is an advance exercise and you need to strengthen your back and legs (and abs) before attempting these. I only do rack deads myself anymore - but I'm only 53