Recommended workout routine?

Johnny10toes · 2015-07-29T12:35:59+00:00

Start doing /r/keto and StrongLifts 5x5. After 12 weeks on SL start doing some HIIT along with SL to accelerate the fat loss. Things like sprints, push/pull sled, jump rope, burpees, sledge hammer and stuff with HIIT.

martin-ho · 2015-07-29T08:58:38+00:00

Skip machines and use "free" weights, you know - barbells, dumbells...

Focus on compound exercises (squats, deadlifts, benchpresses) and force progressive overload.

Eating is like 80% of your success.

Do HIIT cardio.

Educate yourself, read books about lifting. I can recommend "Bigger Leaner Stronger" by Michael Matthews

Questionablechoice · 2015-07-29T08:56:21+00:00

First off diet is your cornerstone.

generally follow /r/paleo

Eat it and only it. Lots of good recipes and easy to cook foods on the subreddit.

Secondly the core workouts is your major muscle group lifts.

Chest/tri's, back/bi's, legs, shoulders, cardio/abs. Begin each workout with barbell exercises, move onto free weights, and end with burnout exercises on machines. For cardio/abs day, start by running a mile and do abdominal exercises for the rest of your workout.

TRPAlternative · 2015-07-29T14:34:10+00:00

Start with SL5x5 to get a very good strength base, start building muscle and generally get into lifting with free weights, learning form and all that jazz.

Then there's a lot of programs you can go into from there, but it's down to what your situation is when you get there. Here's my example. I finished SL5x5 2 weeks ago, had big thighs before and they only got bigger (22-23" thighs now, small upper body, but I'm underweight not overweight), and did PHUL. However, I judged that that was too much leg volume and I wanted to focus on upper body to get more in proportion, so I am doing a PPLPP 5-day split now to adapt for that.

Do lots and lots of cardio and eat very well, diet is the key to losing weight. As others have suggested, the ketogenic diet or paleo diet are very good, but you can go IIFYM if you don't want to go on such an intense diet, it's still good.

But don't listen to the fittit community who say SL5x5 is the greatest program to ever exist, it's a brilliant start but it is a powerlifting program so you shouldn't waste too much time on it once you've got a good enough strength base to effectively move on to a hypertrophy program.

blacwidonsfw · 2015-07-29T15:42:51+00:00

I would do splits and do 5 reps for the first exercise then switch to 10 for the next 2 for each muscle group. That way you are hitting the strength gains and still losing the fat. I would run at least 3 times a week as well. If you do this you shouldn't need to change your eating as long as you're not eating a tub of ice cream every night.

btharmony · 2015-07-29T16:01:12+00:00

-Walk in the morning on an empty stomache for 20-30 minutes at medium intensity (This will drop the most fat since your body is in a fasted state and resorts to your fat stores for energy)

-In the gym: do a bodybuilding routine with med-high rep range (6-12 reps) and intensity (6-10 sets). And your workout with 10 minutes of intense cardio.

I went from 185lbs to 145lbs from this. I'm currently 5'8, 152lbs with 15% body fat, but vascular as fuark.

Title	Recommended workout routine?
Author	MrPillowTheGreat
Upvotes	0
Comments	6
Date	July 29, 2015 7:32 AM UTC (10 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/3f046d/recommended_workout_routine/
Archive Link	https://theredarchive.com/r/askTRP/recommended-workout-routine.151736 https://theredarchive.com/post/151736

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