Help for the newbie!!

[FX4]

Hey guys, just trying to get back into lifting again...haven't lifted hard since college (whew that is already 2 yrs ago boy does time fly)...now having to work 6 days a week, 10 hrs a day so time is not in abundance...just wondering if you anyone could hook me up with a reasonable regime that could cut me back up a lil bit and help drop my BF back down....back in the good old days I used to just kinda bounce around and do the old 'till it burns' method, now I realize that was stupid, and also need to get my diet in check....of course I would love to have the time to get in as deep as you guys are, sure sounds like fun, but hard with the hours I put in cuz most of the free time has to go to the wife ..any help would be greatly appreciated guys! (in case it matters: 6'3", 210 lbs, 34" waist, and if I had to guess, 18-20% BF)

Also, still in pretty decent shape as I still play softball, volleyball, etc and still work out occasionally (unfortunately on a Bowflex as it seems to be all I have time to use...think I need to sell it and buy some free weights again) just can't lose the BF and shape up like I used to....

 

[Frosty]

A very simple routine to help you lose fat:

Monday:

Squat 4x6

Tuesday:

4-8 100m sprints (at 80-90% intensity)

Wednesday:

Chins 4x6

Thursday:

Same as Tuesday

Friday:

Bench 4x6


Workouts should be under half an hour. As to diet, a very simple effective diet to help reduce bodyfat is a moderate carb approach eating mostly meat, eggs, and veggies. Eat low fat meat in moderation.

 

[budrau]

Use that Bowflex if that is all you have; BUT USE IT!!! Get yourself a few sets of dumbells that you can store right next to your Bowflex. Buy a Dumbell Workout Book. Get your wife involved with you and make it a family thing so your still spending time with her and keeping her in shape also. Walk together; take the dogs if you have. Get your best friend off his lazy butt and train together.
For Diet; go to the Diet forum and ask all the questions you have and you will get a wealth of knowledge. Hope this helps, Good Luck!!

 

[FX4]

Appreciate the ideas guys...fixing to sign back up at the gym and start working out again 4-5 days week...made up my mind to get consistent again....I think the main thing that I never had before was a proper diet, so that is going to be something I work on in the diet forum...

One thing I would like some help with if anyone could help though...before in high school and college, whenever I hit the weights pretty hard, I always bulked up pretty easy but always have a very hard time getting any definition, I mean there is some there, but not like some of these people you see who are absolutely ripped....what can I change in my schedule to help me bulk a little but also cut a little as well..I guess kinda like a happy medium....everyone has always told me before "light weights, buncha reps" but doesn't seem to work either....maybe because I am more of a medium build and not smaller like a lot of the guys I see, I think if I starved to death my waist would be no smaller than 31"-32"....I appreciate any help in advance, I sure would like the opinions of you guys, no doubt much better advice than listening to the buddies

One other thing, never tried HST before, but hear its pretty awesome results, so thinking I may give that a shot

 

[budrau]

Sounds great about getting back in the gym?? Congrats!!! Just don't over-train or you will loose muscle not gain muscle. Your still young and have plenty of time to grow, so don't get in a hurry. Same thing goes for diet. People work hard at not working out and eating like crap, so you have to work hard at eating correctly and your training. It will come, just give it time. Don't compare yourself to when you were in school. You are older now and your body will not respond the same at all. For training you might like to try a routine like this as it works your body parts very well.
Put together 4 exercises for each and do 10 reps each exercise.
Start of with lighter weights as you have to do 8 total exercises of 10 reps each. Keep a log of what you do and how you feel and adjust your weights accordingly the next week.

Monday: Chest/ Triceps with abs:
Wednesday: Back/Biceps with abs:
Friday: Legs/Shoulders with abs:
If you feel you need a break you can do abs in the middle; ie.. chest/abs/triceps!!!!
Tuesday/Thursday: Cardio Try for 30 min to 1hr: Work your way up!!
Weekend: Your time. Rest, eat what you want(in moderation) have fun!!! Hope this helps, Good Luck!!!