Does my routine suck? Please comment

Possible he's not eating enough? MuMuGuy, you're eating nowhere near enough to lose weight. I'll repeat what I said in another post -

If you don't eat enough (unless your a 6 year old girl, you don't) your body will go into starvation mode, slowing down your metabolism and hanging on to every bit of fat it can. It's the same process which prevents you starving to death if you get lost somewhere and your body doesn't know when its next meal will be.

 

Your a big dude, but to be honest with you, I doubt your caloric intake is around 1500, it has to be at least double that. By looking at what your eating and the workouts you do it's hard for me to come up with a reason why your so heavy, do you have any medical problems that may cause your weight problems? I dont know buddy, it just dont make any sense to me.

 

You maybe right, but from the way I read his post - it looks like he used to eat a lot of junk that got him to that weight (which tbh I have no idea whether it's good or bad, I work in kilograms) but this 1500 calories is a recent thing.

 

I'll put in my 2 cents and let anybody add their input to mine. 1500 is too low to be starting with right away, it seems way too unhealthy for someone your size. I'm pretty sure someone else can dig up articles on why that is if they'd like. Eventually you can work your way down to that, but I think it's safer to start at 2500 calories and lower very slowly each week.

Here's some foods and supplements I would suggest to be in your diet: Oatmeal, Rice, Lean Steak, Fish, Lean Turkey, Eggs, Grilled Chicken, Lite Yogurt, Peanut Butter (fat is still essential), Tuna Fish, Milk, Tea, Fruits (at least 2 a day, eat them in morning/afternoon, bananas are good), Vegetables (at least 3 a day, eat them in afternoon/night, broccoli is GREAT), Whey Protein Shakes, Multivitamin, and Flaxseed oil. You are gonna want to drink 1/2 your bodyweight in water daily, so aim for at least 1 US Gallon a day. Keep this diet 6 days a week, cheat once a week, but don't exceed 2500 calories.

I would recommend a 6 day split with saturday or sundays off. Start this program lightly (just be able to complete it) and then make it more intense as your body adapts to it. The Jump-Rope should be used daily as a 5-minute warm-up and a 5-minute cool-down.

Monday: Weights; Chest (Bench Press as Primary). 1-Mile Walk.

Tuesday: 10 Rounds Boxing (start at 2-minute rounds if needed). Focus on keeping it more anaerobic than aerobic with only 60 second breaks. 3XMAX Pushups, 3XMAX Pullups, 3XMAX/100 Crunches (whatever # is higher).

Wednesday: Weights; Legs (Squat or Leg Press as Primary). 1-Mile Walk.

Thursday: Tuesday: 10 Rounds Boxing (start at 2-minute rounds if needed). Focus on keeping it more anaerobic than aerobic with only 60 second breaks. 3XMAX Pushups, 3XMAX Pullups, 3XMAX/100 Crunches (whatever # is higher).

Friday: Weights; Back (lower back deadlift, bent-over-rows as Primary). 1-Mile Walk.

Saturday: Long-Distance Walk/Run (work on doubling whatever you current m/w/f walk/run is).

You can add whatever exercises you want for the weights, each person has their own goals and yours will constantly change once you start losing the weight you want. The chest day is basically the upper body, the leg day is pretty much anything below the belt, and the back day is well... the back. DON'T exceed 45 Minutes of weight-lifting though. Eventually your walks are gonna turn into runs and the miles will get longer. I hope this helps.

 

I think you may be right, but he didnt say that in his original post. 1500 calories is nothing practically, the average American male probably eats somewhere near 3,000. I'm just curious how he got to this point and what he ate then, 5'8 300 is close to being 150 pounds overweight, which is not good at all.

 

He's 300 pounds, I doubt he can do pull ups or if he even should. Brisk walking and shadowboxing is probably most important at this point.

 

This is a great workout, but do you really think a guy 5'8 300 pounds can do 10 rounds, 60 minute break, 2 minute rounds? I'm 6'1 195, who had boxing matches at 160, and at 168, a few years back, I myself would have some difficulty in doing that right off the bat. I think your exercise plan is perfect for a guy who is in above average shape, but not for someone who is 300 pounds 5'8, he wont be able do most of what you said, and would end up giving up out of frustration. The diet plan is good for him though, thats a plan he will be able to stick with more and likely.

 

I think as long as he moves he'll be better off.


Just keep it up man. A buddy of mine dropped 70 pounds in a year and now he's shredded as hell.

 

Agreed. Eat healthy, stay active and increase activity as your body allows it.

good luck MuMu

 

I agree that it's 99% likely that he's unable to do an unassisted one, but I still think 3XPullups @ Static Hangs are a start, as pullups are one of the best calisthenics ever. I forgot where I read it, but there was a great article by an ex-american soldier who used to just practice the pullup hangs at a heavy weight before being able to perform his first of many. Keep in mind, his goals are going to be much harder than mine and yours, and he's gonna have to work his ass off.

 

Knee push ups would be fine for you. You'll get more benefit out of doing them correctly on your knees than only doing a few incorrectly on your feet because you don't have the strength.

Start by doing them on your feet and do as many as you can. If it's only one or two, that's fine. Then switch to your knees and do as many as you can. Each week try to do a couple more on your feet untill you can do 15-20 on your feet. Take it slow, you'll get there.

 

You are really going to have to listen to your body in this regard. If it is all you can do, then that is what you do. If you can do 2, 3 or 4 or 5 regular push ups, then do it, along with kneee push ups. A lot of what you will be doing is adding on, topping up things like push ups and distance walking to eventual running. Again I stress, don't be in a hurry.

edit: Amy beat me to it...dang fast typers

 

My Bad Punisher33, I should have been more specific. I was giving that routine as a "goal" to work up to. The key is progressive consistency in my eyes. I would never think his 10 rounds would be half as intense as yours. When I mentioned him "starting lightly", I mean I expected him to start off with something such as this:

Monday: 4X10 Bench Press, 1-Mile Walk. Eventually adding in more weights & longer run.

Tuesday: 4X2 Rounds Shadow-Boxing, 3X2 Rounds Heavy-Bag, 3X2 Rounds Speed-Bag. 3XMAX Pushups, Pullups, Crunches (remember his max's might be 10 for each).

Wednesday: 4X10 Leg Press or Squats, 1-Mile Walk. Eventually adding in more weights & longer run.

Thursday: 4X2 Rounds Shadow-Boxing, 3X2 Rounds Heavy-Bag, 3X2 Rounds Speed-Bag. 3XMAX Pushups, Situps, Pullups (remember his max's might be 10 for each).

Friday: 2X10 Deadlift, 2X10 Bent-Over-Rows, 1-Mile Walk. Eventually adding in more weights & longer run.

Saturday: 2-Mile Walk.