Week 1
LastChanceKY
Posts: 13 Member
So I started this on Monday and have faithfully been to the work gym lifting weights every day. Time wise I only have a maximum of 50 minutes between the building opening and me having to get to my desk but It's absolutely addictive and I'm enjoying and looking forward to it each day. I used the calculator which resulted in me upping my calories by 800 each day to 2800. I've increased my protein each day and hit my target yesterday. I hadn't realise how carb heavy my diet had been so I have consciously addressed that and protein packed each meal. I have been dieting since April and as of Monday I was 44lbs lost. I am 48, male, and currently weigh 392, so I have over 100lbs still to lose but I know that I'm going to do it. I'm burning much more calories than I'm taking in and MFP tells me that I have over 1,000 exercise calories left each day.
I have broad shoulders and my weight is mainly above my waist so lifting weights is ideal for me. I know it's only a week but I feel different. I'm not lifting super heavy weights but just using the 3 machines available which unfortunately all concentrate on the upper body. If anyone could recommend a free beginner program or any advice on the level of weights I should be aiming to lift that would be fantastic. The machines that we have are a shoulder press which is by far the toughest for me. We also have a lat pulldown and a chest press which I find much easier. I have been doing a mini circuit between each machine doing reps of 4x10, starting at a lower weight and bumping it up 5kg each circuit. I manage to do 5 circuits before my time is up. I know that's probably in my head but doing this has made such a positive change to my life and has given me a huge motivational boost. I'm not expecting too much when I do my Monday morning weigh in because my body has been used to having 2000 calories a day for the last 6 months or so then all of a sudden it's getting almost 50% more. I know that if I stick to the plan then I will be stronger and the weight will come off.
I'm so glad that I found this forum.
I have broad shoulders and my weight is mainly above my waist so lifting weights is ideal for me. I know it's only a week but I feel different. I'm not lifting super heavy weights but just using the 3 machines available which unfortunately all concentrate on the upper body. If anyone could recommend a free beginner program or any advice on the level of weights I should be aiming to lift that would be fantastic. The machines that we have are a shoulder press which is by far the toughest for me. We also have a lat pulldown and a chest press which I find much easier. I have been doing a mini circuit between each machine doing reps of 4x10, starting at a lower weight and bumping it up 5kg each circuit. I manage to do 5 circuits before my time is up. I know that's probably in my head but doing this has made such a positive change to my life and has given me a huge motivational boost. I'm not expecting too much when I do my Monday morning weigh in because my body has been used to having 2000 calories a day for the last 6 months or so then all of a sudden it's getting almost 50% more. I know that if I stick to the plan then I will be stronger and the weight will come off.
I'm so glad that I found this forum.
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Replies
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Do you have access to free weights? Stronglifts 5x5 is a good beginner program. It's what I started with. Only 5 lifts and they are full body compound lifts.2
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I do yes thank you. Will give that a go.1
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Yes, I second trying to get access to free weights.
I started my son on stronglifts 5 x 5 that is a good one. New rules of lifting is good too.
Or we have a beginners strength training manual on our website
http://training.eatmore2weighless.com/beginner-strength-training-instant/
As for the lower body, don't neglect it! It is holding up your upper body!!!
Even if you have no access to weights, there are a ton of body weight moves you can do for lower body like lunges, squats, calf raises......it is literally endless.
Lastly, make sure you are resting muscle groups for a day between workouts. For example; if you worked lower body Monday, you can do upper body the next day, lower body the next etc.
If you do a compound lifting routine like stronglifts ( compound is movements that work the whole body like deadlifts) you should leave a clear day of rest inbetween workouts, so you would workout for example MON WED FRI.
I would keep increasing your calories, 1000 calories left each day is a very steep deficit. Just keep adding up as you feel comfortable.
That is great work Kenny! And really awesome on the protein.
Ichel
EM2WL Ambassador and moderator1 -
Thanks again. Cheers1
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Awesome beginning Kenny! As Ichel showed our beginner ST manual is a great place to start. New Rules for Lifting is the first program I did to get me hooked on weights, and it doesnt require a lot of equipment. Free Weights will definitely be more beneficial to you than the machines, but the machines do have their place for exercises the free weights cant do. Also as Ichel said, make sure you are taking rests between muscle groups. Rest is when the magic happens, so if the muscles cant rest, they cant heal and rebuild.
So far it sounds like your mindset is in the right place! Keep at it!
Kelly
EM2WL Ambassador and Moderator
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Thank you. I'm going to give the Stronglift 5x5 program a go. A regimented routine will do me good and combined with carefully monitoring my macronutrients I'm sure that I will be on the right track.0
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Let us know how it goes for you!
Kelly
EM2WL Ambassador and Moderator1 -
LastChanceKY wrote: »Thank you. I'm going to give the Stronglift 5x5 program a go. A regimented routine will do me good and combined with carefully monitoring my macronutrients I'm sure that I will be on the right track.
Yes! Love your determination and positive attitude to changes!
I can tell you're going to make great progress!
Ichel
EM2WL ambassador and moderator1
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