Exercise feedback

martose
martose Posts: 13 Member
edited January 20 in Fitness and Exercise
My goal is to burn fat and build/retain lean muscle. I have a desk job, so I try to do a good deal of cardio. I'm 6'3" 285, started at 330.

Cardio 4-6 days/week either 45-60 minutes on a stationary bike, intervals at moderate to moderate-high intensity or walking 60 minutes @ 5mph.

1 day lifting heavy with dumbells - shoulder press, curls, tri-ext, shrugs, lunges 5 sets 8-12 reps. along with push ups and core work.

1 day training with lighter weight - shoulder press, curls, tri-ext, shrugs, & push ups 5 sets each for 1 minute or to failure. In between each set I jump on the stationary bike for 2 minutes at a high RPM.

Rest 1-2 days depending how my body feels.

Replies

  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    Looks pretty solid.

    You may want to consider incorporating squats, deadlifts, and bench press ... good compound movements that can help burn bodyfat because it gets your heart rate up. If you work out at a gym, you might be able to get an experienced lifter to help you start out. You don't even need barbells to start, you can do these with bodyweight or dumbbells.

    You've dropped 55 pounds thus far, that's pretty fantastic. Keep up the great work!
  • DavPul
    DavPul Posts: 61,406 Member
    I'm certain it was an accident, but please take care to not make multiple threads.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    I'll copy and paste the good advice from the other thread:
    From DavPul
    Legs, back and chest are the largest muscle groups and training them will give you the greatest bang for buck in terms of muscle retention and fat loss. Your current setup doesn't give them enough work, IMO. Not nearly enough, since you are only strength training once per week.
    From Me
    ^This. I'd cut back on the cardio and increase your strength training to 3 days a week. Maybe look into Starting Strength, NROLFW, and Stronglifts.
    From DopeItUp

    In my opinion, cut down on the cardio and add in more strength training. At least 2, preferably 3 days of heavy, full body/compound movements hitting all of the major muscle groups. There's little reason to do light weights unless you're trying to build muscular endurance. If you enjoy cardio, fit it in 2-3 other days. I think you will be much happier with the results.

    http://www.myfitnesspal.com/topics/show/949603-workout-feedback-please?page=1#posts-14473502


    Edited to fix coding error
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