Trying to lose weight and maintain/gain some muscle. Workouts to do?

terryt1992

I have lost 90 lbs still have a lot to go currently at 325lbs but I want to maintain the muscle I have or even gain some but I just want suggestions for a weight lifting plan I could use. I can only go to gym 3 days per week. In the 3 days I also do cardio first them weight training. Any suggestions for the weight training

Cherimoose

Almost any good beginner's strength program is fine for your goals. Stronglifts 5x5 is a 3 day program that's simple and proven. Another option is to hire a good trainer and get a customized program. Whichever you choose, i would it before cardio, for safety reasons. A few minutes on the elliptical or rowing machine is a good warmup for weights.

yoherbs421

I haven't tried 5x5 but guaranteed you'll get stronger while melting away.

I do a push-pull split and try to get into the gym at least 3 times a week. The beauty of the push-pull routine for me is, if I miss a day then I can come back and just do it on the next day I would normally go. I used to do bodybuilding but its a really strict dieting and training schedule. Just try to get into the gym as much as possible and lift heavy. Good luck!

AnnPT77

Try the thread linked below - it's excellent:

Which lifting program is best for you

ldwatene

Losing weight and building / maintaining muscle is tough. Not impossible but you need to be careful in a lot of different ways. So I suggest one of 2 options...

1. Focus on one or the other for a 4 to 6 week period per cycle. Not both.

2. If you do want to attempt both. Use a smaller calorie deficit. Reduce or even stop cardio. If you do want to do cardio, lift weights first. Eat lots of protein. Record your weightlifting exercises, reps and weight lifted and make sure to match or improve on this each time. Get lots of rest.

Hope this helps