Advice on improving my workout routine

Snowboard18 · 2021-01-21T15:02:13+00:00

I’d recommend splitting your routine up so you can hit each exercise with high energy.

Maybe something like alternating between legs and upper body

But the most important thing is your form, make sure it’s good

Secret_Twitch · 2021-01-21T15:02:24+00:00

Ok try to follow this...

At 243 and 30% body fat and exercising every other day, your resting metabolic rate is approximately 2500 calories a day. That's what you would need to maintain your current weight. Your goal right now is to burn fat while maintaining or gaining muscle. You are not going to achieve that on only 1500 calories a day. Not only will you lose fat at the low calorie amount, you will lose muscle too!!!

To burn fat and maintain or gain muscle you should cut 20% of your calories and track your macronutrients. Macros are protein, carbs and fat, which account for all of your calories. Your protein should be 1 gram for every pound you weigh. Fat should be 20% of the total, and the rest in carbs. Since you weigh so much, I would reduce the protein to about 215. Therefor, you should aim for

2000 Calories

Protein 215g

Carbs 185g

Fat 44g

For your workout, I would suggest a push pull legs routine. I do a six day split. Monday-push, Tuesday-pull, Wednesday-legs, Thursday-push, Friday-pull, Saturday-legs, Sunday-rest. If you are not familiar with PPL then look it up. You can modify the days to your availability. You should also be doing 30 minutes of cardio everyday and getting that heartbeat up.

Follow the diet and get into a good routine and the fat will melt away.

not_enough_wawas · 2021-01-21T19:03:09+00:00

You are indeed a fat fuck, so you very correct to want to do something about it.

At this stage I wouldn’t count calories, rather start concentrating on food quality. No processed shit, minimal dairy, no added sugar. Stay around the perimeter of the grocery store. People have been lean for thousands of generations without counting calories because their brains natural hunger cues combined with the food environment produced a lean homeostasis. Our hyperpalatable food environment plus our ancestral brains leads to a nation of fat fucks. So, ultimately, the food reward paradigm is a better approach than the CICO paradigm which is hard to maintain long term. Surround yourself with fresh, whole, minimally processed food and you will eat the right amount.

Also, you need to burn a lot of calories. I’d set an aggressive step goal, at least 10K a day. Maybe start a couch to 5K program. 5 minutes of elliptical won’t cut it. If you have a little disposable income, then just do CrossFit or similar HIIT program. That plus eating well will get you fit very quickly.

linkofinsanity19 · 2021-01-21T19:39:27+00:00

If you want truly great info, look into Renaissance Periodization. They have books, a YouTube channel that puts out insane level quality videos Every.Damn.Day. The Scientific Principles of Hypertrophy or Scientific Principles of Strength (take your pick based off your goals) are really all you need in regards to training, kind of the equivalent of TRM but for lifting. I recommend you read The Art and Science of Lifting by Omar Isuf and Greg Knuckols first. Renaissance Diet book is all you will likely need for nutrition info despite its fad diet sounding title. RP Diet actually covers the principles of nutrition.

Guaccamolepepe · 2021-01-21T14:34:56+00:00

Way too much volume, especially if you just started out. Just do the “Starting Strength” prorgram, core- and some extra reardelt- and serratuswork to keep your shoulders healthy.

CompetitiveAd4912 · 2021-01-21T15:48:28+00:00

Too much volume, I'd suggest something like this as a beginner

Incline bench 3x6-8 reps Squats 3x6-8 Barbell Overhead Press 2x10-12 Deadlifts 3x6-8 Pullups 3x to failure Bent over row 3x8-12 Elastic Band face pull 2x15 Biceps curls 3x8 Triceps extension or any triceps Isolation

I think this is a good beginner fullbody routine. You can do Abs and cardio on Off days

Title	Advice on improving my workout routine
Author	warshadow518
Upvotes	1
Comments	8
Date	January 21, 2021 2:09 PM UTC (5 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/l1z4wi/advice_on_improving_my_workout_routine/
Archive Link	https://theredarchive.com/r/askTRP/advice-on-improving-my-workout-routine.739039 https://theredarchive.com/post/739039

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