Routine Advice !!!!

[Armyranger1982]

Opioins needed, Looking to drop bf and weight before my next cycle. right now im doing High intensity training and cardio. what do yall recommend. Not trying to build, looking to lose Bf and weight. 278lbs now wanna lose down to 230ish-240lbs. started at 310lbs. wanna lose around the waist and love handles. i knw that usually last to go!! right now his my sample wrkout

Mon- Medium treadmil 1:30,30sec sprint. bench 1x10,leg squat 1x10,lat pulldown 1x10, Medium tred 1:30,30sec sprint. Squats 1x10,calf raises 1x10,power cleans 1x10, medium tread 1:30,30sec sprint, shoulder press 1x10,dead lift 1x10,curls 1x10, Medium tred. 1:30,30sec sprint. Jump rope 2:00.

tues- cardio,bootcamp

wed.- same as monday

thurs.- same as tuesday

fri- same as monday-wed.

sat. - off

sun -off

 

[greenpathy]

should'nt be hard to loose weight if you keep between reps short...

 

[SugarFree]

Limiting rest periods between sets to under 30 seconds greatly increases the amount of calories burned for a workout.

 

[PitbullTank]

fill up that old ruck with sand, and hit the road!!!...TIME 2 GET SMOKEDDD

 

[jbaer1981]

I don't like your routine at all........ I think its overkill for your goal. First if it was me I would get on a low dose of prop 250-350 a week to save muscle. I dont know your height or bf% so I'm just going to say drop your calories to 3k. Maybe more or maybe less... Get on some form of low carb diet. Ckd,tkd,atkins, palumbo w/e.....

In the gym I would do a hybrid of compound movements and some shit like crossfit.
Basically a sample would be....

Pull UPS x as many as you can do or heavy lat pull downs x 10-12
Power presses 10-12 heavy
Dead lifts 10-12 heavy
Incline bench 10-12 heavy


One full rotation is a set. Do all four with no to little rest 3 or 4 times. Then come up with 4 more to do after these 4. I.e

Leg curls x 10-12
Dips x 10-12
Some type of row heavy 10-12
Leg press 10-12 heavy

See a trend? Imo stay lifting heavy, it will help you keep muscle and strength up best you can. Watch vids on YouTube, cross fit... Kettle ball stuff, clean and jerks w/e stay creative.

Do this total body twice a week.

For cardio hiit is great but your a big boy I would shoot for 45-1min at 85% and 3min rest. But personally I think hiit burns to much muscle. I would do an elliptical at 40% for 60 min or so. Or a forced march on a tred mill. Let your diet do all of the work. Just let cardio speed the process.

When you lift train like a line man, its ok to cheat some safely. It's all about burning calories so try to be as explosive as possible to keep the h.r up. 8 exercises hitting the body all over and really giving each set all you got with very little rest would shit on your face. Train like a ranger and be fit like one. But this is only my advice. Theres a lot of smart people here. NSDQ

 

[Miss Q]

ArmyRanger - Congrats on the 30lbs weight loss!! How long did it take you to lose that? Is the routine you listed the same one you followed previously ??