Hey ray, im going to start training with a buddy.

Hes 6"1. 232lbs. played sports but has never lift, very out of shape.

How should we approach this?

Diet: i was thinking a LOW CARB diet/ no carbs after like 1pmish?.. i dont want to go to KETO cuz i know he wont last on it.
Training: i was thinking of a 3 days a week full body routine(M/W/F) weight lifting/ cardio and then cardio on off days ??

We are starting tomorrow, and i was thinking of just getting all his numbers and see where hes at, and then go to the track and see where hes at there// would this be beneficial?

so basically...

Main goal: to loose weight.


1. Low carb diet?
2. 3days a week/full body routine? if so.. what exercises/ rep range?

we have access to all dumbells/ barbells/ benches/ ez curl bar/ squat rack/ pullup bar/ lat pull down/ bowflex cable machine.. no gym machines.

Raynor,

I've asked similar things before, but I'm still wrapping my head around it. When is it that I would want to use a machine curl as opposed to a freeweight curl? I know that it's generally better to start with compound movements and work into isolation movements, but I'm not sure when I'd prefer a machine preacher curl over a freeweight preacher curl for example.

I realize it's isolation and that's the purpose, but maybe my question is more directed at understanding when isolation is needed. If I finish with bar curls and I can decide between one thing or another, it's difficult for me to figure out what. By grasping this I hope to improve my ability to lay out my workout plans.

If you know of any extensive reads on this particular subject, let me know I've tried googling and nothing comes up. The majority of my current knowledge of this matter stems from what you said earlier: it's for the end of a workout generally, and it's generally for shaping / specific targeting.

Thanks again

This post was edited by Canadian_Man on Nov 8 2011 03:52pm

4 sets of each + 1 warmup set.

Give him this:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)


If he really cant' do the 6 days a week cutting routine, then just do the first 3 days, take 2 days off, then do the next 3 days, and so on

Machine curls allow you to isolate the biceps much more than freeweights and thus will allow you to enhance the volume of your biceps more efficiently and work on the peaks better.

Freeweight curls allow you to build strength more and change up angles/grips and how you perform the curls thus being more versatile and geared towards total strength gains.

Alright.. Will that cutting routine be too much? For someone whose neve lift Is probably 30%bf. and can't do 1pullup.?

Ok i bench 245 Pounds Max Once.. with a friendly lift off.. i weigh 191 and i can't really see my chest at all feels kind of flubbery.. i want to be able to have Pecs
also what exersizes should i do to get the full inbetween line on each side of the pecs like this guy and the bottom of the boobs?
what reps/ exersizes Also should i work triecpts the same day as bench? i usually do bench monday and bicepts/tricepts tuesday.

and what you think roughly this guy can bench and his weight?
http://www.google.com/imgres?q=Pecs&um=1&hl=en&safe=off&sa=N&biw=1152&bih=771&tbm=isch&tbnid=iV6ajRGHf6V88M:&imgrefurl=http://www.angrytrainerfitness.com/2011/02/ask-alfonso-pecs-of-steel/&docid=ATHD6enfVq18qM&imgurl=http://www.angrytrainerfitness.com/wp-content/uploads/2011/02/guys-beach-body-pecs.jpg&w=400&h=400&ei=nQi6TtOKOsLciALytq2HBQ&zoom=1&iact=hc&vpx=88&vpy=185&dur=301&hovh=225&hovw=225&tx=143&ty=152&sig=108441985617468674130&page=1&tbnh=121&tbnw=121&start=0&ndsp=27&ved=1t:429,r:7,s:0

This post was edited by FuKDaNuBs on Nov 8 2011 11:05pm

Hi Raynor, it's me again.

I started hitting the gym again a few days ago, after moving out of my parents, joining college, etc, etc. (I got to stop with the excuses lol)


Last time I checked on you for infos (last april) I was around 215pounds, 6'2'', 25ish body fat % and I followed what you gave me meticulously :
http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (hiit running made the whole difference here)
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips

When I quit te gym back in july, I was standing at 190lbs with a body fat % sitting at 14% (had a certified trainer check it out with the calipers).

Now, I joined a gym and I want to get in the best shape of my life. Curiously, I was sure I would have taken a few pounds but I am now standing at 180pounds with I would say, 19% body fat. (lost all the muscle and gained back some fat lol)
My stomach is fluffy and that's why I was thinking of following your cutting diet routine but right now, 180pounds at 6'2 is probably the lowest I would like to go.
Let me know if these work-out and diets are right for me and if losing weight at my height is the right thing for me right now!

Here are some pics so you can have an idea. (wasn't able to post them without the link, didn't seem to work..)

http://imageshack.us/photo/my-images/845/img00122201111091030.jpg/
http://imageshack.us/photo/my-images/35/img00121201111091030.jpg/

Thanks!

Alex

This post was edited by factor_z on Nov 9 2011 09:55am

Too much is subjective. Nothing is too much with proper mental determination. Let him do as much as he can. If he can't do a total workout, let him break it up into two separate days and so on.

Here is the ultimate chest guide for you

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=382232412
Stubborn Chest Guide


Also as far as that guy goes - I have absolutely no idea how much he can bench. Maybe 225-255.