Weight lifting for weightloss

[ADK Madman]

Whats up everyone, this is my first thread. I'm 32 years old 6'2" 265lbs and around 30% bodyfat (ouch...i know!) Ive been weight training for approximately 13 years...off and on. I trained hard through highschool and college then seemed to lose interest in my mid 20's (girls, concerts, boozin). Ive been lifting at least 3 (sometimes 4-5) days a week for the past few years, and have seen some serious gains. I toyed with the idea of doing a cycle, and even bought a few compounds. After joining this forum and reading some of the advice given to others i have decided to hold off for now. I know i need to get my diet & cardio dialed in if i want to drop to my goal of 20% bodyfat. The problem is that i really don't know how to do this safely.

I was a high school state champ wrestler and wrestled in college. I also competed in grappling tourney's for a few years after college. The lifestyle i lived made it easy to keep the weight down, as i was always training for competition. Even then i would routinely cut from 215lbs on thursday to 189 by saturday by fasting & limiting liquids, sweat suit, spitting...ect. By saturday night i would be back up to 215-220 or more. This went on for many years.

I'm looking for a little advice on how to safely and effectively start dropping weight and bodyfat...Ive read some reports that say to eat 6 - 8 meals a day to stimulate the metabolism...then ive read articles on IF saying to feed your body during a short, specific window each day. I love to lift heavy shit!..do i need to dial this back and lift less weight with more reps to burn more calories?

I appreciate any advice from anyone out there. I understand the basic concept of calories in vs calories burned. Guess im just looking for a little coaching!

Im out of time for now, I will try to post my average daily meals and supplements later if i can.

Thanks....

 

[imouttie24]

Whats up everyone, this is my first thread. I'm 32 years old 6'2" 265lbs and around 30% bodyfat (ouch...i know!) Ive been weight training for approximately 13 years...off and on. I trained hard through highschool and college then seemed to lose interest in my mid 20's (girls, concerts, boozin). Ive been lifting at least 3 (sometimes 4-5) days a week for the past few years, and have seen some serious gains. I toyed with the idea of doing a cycle, and even bought a few compounds. After joining this forum and reading some of the advice given to others i have decided to hold off for now. I know i need to get my diet & cardio dialed in if i want to drop to my goal of 20% bodyfat. The problem is that i really don't know how to do this safely.

I was a high school state champ wrestler and wrestled in college. I also competed in grappling tourney's for a few years after college. The lifestyle i lived made it easy to keep the weight down, as i was always training for competition. Even then i would routinely cut from 215lbs on thursday to 189 by saturday by fasting & limiting liquids, sweat suit, spitting...ect. By saturday night i would be back up to 215-220 or more. This went on for many years.

I'm looking for a little advice on how to safely and effectively start dropping weight and bodyfat...Ive read some reports that say to eat 6 - 8 meals a day to stimulate the metabolism...then ive read articles on IF saying to feed your body during a short, specific window each day. I love to lift heavy shit!..do i need to dial this back and lift less weight with more reps to burn more calories?

I appreciate any advice from anyone out there. I understand the basic concept of calories in vs calories burned. Guess im just looking for a little coaching!

Im out of time for now, I will try to post my average daily meals and supplements later if i can.

Thanks....

My personal advice would be weight train three times a week and cardio twice a week..(to start out) start with low impact cardio machinces like bicycle, etc.. get I good routine in with your legs also..they are your largest muscle which will burn the most calories...set a goal to being able to do something that's a challenge physically then work on a easier part of it intell its perfect..example I wanted to be able to do windshield wipers which at my weight and length was a challenge..so I started with knee raises then them with weight on my ankles then moved to raising my feet all the way to the pull up bar then control lowering them down and now I can do the full rotation of a windsheild wiper like as if it was easy as a knee raise..but diet it a must..get some low calorie protein..I'm a fan of dymatize.. drink two of those a day with other health food..u can find great diet plans everywhere! Hope any of this helps you to reach your goal my friend!.have A great one!


Edit- when you jog trying sprinting then back to jog..do that inteil you can't walk then build up to being able to do it with a weight vest on and you will get stronger and that fat will melt away super quick!

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[Sjcannon08]

Great advice!

 

[chewyxrage]

My humble opinion is that diet is everything....take some examples from this board and work out a plan, weighing food, tracking calories, etc until you have a good idea of what you're eating each day. I use Fitday.com, it's a nice site. I mostly added in my foods "custom" until it pretty has everything I eat, but you can do general searches as well for steak or chicken or whatever.

You can weight lift doing a bunch of supersets with lighter weight, etc, to make it more like cardio and get a good sweat going. For example, some times I will do chest and legs on the same day. Bench, squat, bench, squat, etc, with 60 seconds rest in between sets. Incline dumbbells, leg press, incline dumbbells, leg press, etc. Wears you out.

I do this sometimes but find it is less satisfying than lifting heavy. I find the "most fun" method is to lift heavy, throw in 15-30 minutes of cardio afterwards, and eat right.

 

[imouttie24]

My humble opinion is that diet is everything....take some examples from this board and work out a plan, weighing food, tracking calories, etc until you have a good idea of what you're eating each day. I use Fitday.com, it's a nice site. I mostly added in my foods "custom" until it pretty has everything I eat, but you can do general searches as well for steak or chicken or whatever.

You can weight lift doing a bunch of supersets with lighter weight, etc, to make it more like cardio and get a good sweat going. For example, some times I will do chest and legs on the same day. Bench, squat, bench, squat, etc, with 60 seconds rest in between sets. Incline dumbbells, leg press, incline dumbbells, leg press, etc. Wears you out.

I do this sometimes but find it is less satisfying than lifting heavy. I find the "most fun" method is to lift heavy, throw in 15-30 minutes of cardio afterwards, and eat right.

Like I said you can find a diet plan anywhere! Just find the one u like and can live that way! I have a UN healthy meal once a week it keeps me eating healthy if that makes sense..if not then you don't know anything haha

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[ADK Madman]

Thanks for the advice guys.....I will continue researching till I find a diet plan that will help me reach my goals....I would be an animal at 225 - 230lbs so that's what I'm shooting for before the end of summer..... I need to be able to cut calories while still consuming enough to remain energetic. I have a very physical job & need my energy to work & then be able to lift after.....

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[bgbay]

Starting strength Monday Wednesday Friday with cardio Tuesday and Thursday plus warm up cardio workout days and maybe 20 mjns cool down on workout days. Enjoy

 

[tjrolltide]

Starting strength Monday Wednesday Friday with cardio Tuesday and Thursday plus warm up cardio workout days and maybe 20 mjns cool down on workout days. Enjoy

What is the best over the counter vitamin supplement for weight loss ?

 

[imouttie24]

I have taken i burn reload..that stuff was nuts..becarful because it will raise your blood pressure in your heart rate and your body temperature to where you sweat more.. I still have half the bottel left cause it was two intense..I will finish off the bottle ocne I come of cycle though.. I think I saw the best results from Revolution though and it wasn't hard on my body..it was like 70 or 80 bucks

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[bgbay]

What is the best over the counter vitamin supplement for weight loss ?

Diet, I also found need2slin helped a lot and so did katana 3.0. Stack two together and I think it woild help you a great deal with weight loss, paired with diet of course