Need some help setting up a gym routine

[Ramma2]

Stats:
29 yr male
6'0"
Pushing 295lbs

Goals:
Drop the fat! I'm setting a goal for now of 200 lbs. Eventually I'd like to see 180.

Plan:
Here's where I'm stuck! I'd like to set up a M-F gym schedule, 45mins to an hour each day. I really have no clue where to begin or what exercises to do. If anyone would be kind enough to lay down a 5 day workout routine for me I would be very grateful. Once I get some more knowledge I'm willing to change it to meet my specific needs, but for now I just need some help getting started.

Thanks a bunch!

 

[crt1530]

Read all of these threads.

 

[UrbanKnight]

You read this one if you belong to OT

http://forums.offtopic.com/showthread.php?t=2920566

UK

 

[KoolDrew]

Personally I like starting beginners off on a 3x a week routine where they do the same movements each workout. It may seem like much, but as a beginner emphasis should really be placed on form over weight anyway, so you really shouldn't fatigue yourself beyond your bodies ability to recover. When it does start to become a problem, you can start to make adjustments.

To give you an idea of what kind of routine I'm talking about (pretty much identical to Lyle McDonalds recommendation)

Squat 5x5
Romanian Deadlift 2x5 or 6-8
Bench Press 5x5
Deadlift 3x5 (1 heavy set)
Overhead Press 1-2x5 or 6-8
Bicep Curls 1x8-10
Tricep Pulldowns 1x8-10
Hyperextensions 1-2x8-10
Weighted Crunches 1-2x8-10

It definitely looks like a lot, but a few are only 1-2 sets and at this level most sets will be warmup sets anyway. Just start light and concentrate on form, adding weight gradually. On the 5x5 movements start at a light weight and add 5-10 pounds each set if form stays solid. For example, you might go 45, 55, 65, 75, 85 on your first workout. Next workout you may start the first set slightly heavier and work up again. Never up the weight if form was sloppy on the previous set/workout though. If you need help with that I'd highly recommend getting the book Starting Strength by Mark Rippetoe. On the movements that are not 5x5 (say 6-8) I'd just pick a moderate weight and move the weight up when you think you can. FOr the 6-8 rep example, just move the weight up when you are able to do 2 sets of 8 easily.

Stick to this routine for a good 6-8 weeks and then go from there.

 

[SociallyChallenged]

Originally posted by: KoolDrew
Personally I like starting beginners off on a 3x a week routine where they do the same movements each workout. It may seem like much, but as a beginner emphasis should really be placed on form over weight anyway, so you really shouldn't fatigue yourself beyond your bodies ability to recover. When it does start to become a problem, you can start to make adjustments.

To give you an idea of what kind of routine I'm talking about (pretty much identical to Lyle McDonalds recommendation)

Squat 5x5
Romanian Deadlift 2x5 or 6-8
Bench Press 5x5
Deadlift 3x5 (1 heavy set)
Overhead Press 1-2x5 or 6-8
Bicep Curls 1x8-10
Tricep Pulldowns 1x8-10
Hyperextensions 1-2x8-10
Weighted Crunches 1-2x8-10

It definitely looks like a lot, but a few are only 1-2 sets and at this level most sets will be warmup sets anyway. Just start light and concentrate on form, adding weight gradually. On the 5x5 movements start at a light weight and add 5-10 pounds each set if form stays solid. For example, you might go 45, 55, 65, 75, 85 on your first workout. Next workout you may start the first set slightly heavier and work up again. Never up the weight if form was sloppy on the previous set/workout though. If you need help with that I'd highly recommend getting the book Starting Strength by Mark Rippetoe. On the movements that are not 5x5 (say 6-8) I'd just pick a moderate weight and move the weight up when you think you can. FOr the 6-8 rep example, just move the weight up when you are able to do 2 sets of 8 easily.

Stick to this routine for a good 6-8 weeks and then go from there.

Don't forget involving some sort of cardio. This may all be well and good and may get you stronger, but you need some cardio to help with the fat loss, whether it be walking (at first), running, swimming, an elliptical, etc. Also, make sure you're in a caloric deficit and use a program like FitDay to track your calorie intake. Search up on threads here, it has been explained several times over

 

[KoolDrew]

You need a calorie deficit to lose fat. Whether that comes from burning calories doing cardio or from your diet doesn't really matter (keep in mind it's much easier to cut calories through diet). You definitely don't *need* to do cardio. This doesn't mean I don't recommend it, however. I just recommend doing cardio for different reasons, especially at his weight.