So I started lifting weights.... Advice

[shadowman724]

Patience, and gradual weight increase. Also, cut off junk food to see results faster.

 

[88keys]

That sounds a little low to me. I've been doing 2g of protein per kg of bodyweight. At my starting weight of 183 lbs = 83 kg -> 83 * 2 = 166 g of protein.

That was based on the absolute lowest of estimates.

It might be a good idea to lay off the heavy weights for your lower body if you feel that's why you weigh so much and that the muscles were overdeveloped to compensate for your previous body weight. It will take a long time, probably years, for your lower body to normalize, but it certainly won't if you're hitting it with max weight.



No, but you've said you think you're within 10-15 lbs of your target weight, so what's the rush?

Not in a rush but I know that weight loss will slow down pretty soon (it already has) and the closer I get to my goal weight, the longer it will take.
I'm not hurrying anything along and I'm not starving myself either. The hardest part of my current diet is curbing my weekend drinking. It might be all in my head but I swear any more than a few drinks on Saturday night and I don't feel as motivated on Sunday. It doesn't have to be enough to cause a hangover, but it doesn't feel like I can do as much at the gym.

Anyway fro free weights I've been doing (3x4) 35lb bicep curls, (3x4) 100lb bench presses, and (3x4) 60b Tricep Pull downs to start.
Definitely getting more out of these than I was on the machines, but I'll probably have to change my workout routines some because it seems like it's really tough to do chest and biceps in the same day. Triceps on the other hand don't seem to be effected by the other exercises too much.

Was 220lbs last week and down to 219 last Saturday.

 

[IHateMyJob2004]

I don't want to derail. But you should pick a novice weightlifting program that uses free weights and do it. It will get your form down. I prefer Stronglifts. But others recommend Starting Strength. The Starting Strength book is worth getting to learn form. The point people forget is that you should pick a novice program. Which one does not matter. What matters is that you pick one and do it. And given your history, I think you'll stick to it.

Good work!

 

[88keys]

Yeah you're right. Progress has been slow on free weights but I'm still doing about 50% free weights and 50% guided.
Control and Balance seem to be the toughest things to get used to which will take me a while. I might try switching to more reps with lower weights to get used to this some more.

I will say that I'm making better more progress on Biceps since switching over. I used to do my curls while sitting, but for some reason, I find it easier to stand.

That being said I'm down one more pound at 218.... But my waist is now 36.5 inches. No change in my amrs or chest however and weight loss is definitely slowing down but that's okay with me.

I was told by another guy at the gym who was almost at my size that I could expect my arms to shrink a little (or stay the same size for a long time) before they get bigger because even though muscle is being built, you're reducing body fat which is still making your body smaller.


I'd really like to get my body fat checked again soon just to see where that's at.

 

[88keys]

This week hasn't been the greatest but I got my Friday workout done a little late so I ended up doing it this morning.

Switched to lower weights and higher reps on the chest press (for now) and I'm finally getting somwhere and I've made good progress despite this being a lousy week. I might do this for a couple of week and switch back to higher weights and lower reps to see how that goes. I guess my body just needs time to acclimate itself to new exercises before I try to heavier weights.

But I had a rough week. Started a new job and I didn't sleep well for a couple of nights so I didn't get the best workouts this week. Sleep is a very important part of fitness IMO. As a result I didn't lose any weight this week, but more importantly I didn't miss any time except for yesterday which I made up for this morning.

Hopefully next week will be better .

 

[88keys]

217 yesterday morning.

Finally making good progress on the bench press. I'm doing low weight high reps twice a week and once a week I'm doing high weight low reps and I moved up another 10lbs.

I did check my other measurements of my arms, and chest and I have a .5" increase on my arms, and my chest is the same while my waist has gotten smaller by 2 inches so there are definite gains.