Should big/heavy guys lift weights?

[Datrojan]

I'm 6'3 328 lbs and 35% body fat.

I have already cleaned up my diet. I also go to the gym about 5 days a week.

Should I be lifting weights?

BEFORE I would go to the gym, jog for about 15 minutes @5.3mph, then hit the bike, stair climber or elliptical for another 10-15 minutes THEN lift weights. Obviously I did not have 100% to give to the weight lifting. Lost 30lbs, no supplements of any kind.

NOW I go to the gym, Lift weights focusing on different muscle groups each day then THEN do Cardio. Obviously after weight lifting, I do not have 100% to give to the Cardio. That 15 minute jog is now 10 minutes tops before I feel gassed, and the stair climber get 5 minutes max.

Is the first or second method better?

 

[Die$eL~Man]

i would focus on cardio more than the weights...

 

[TheDarkHalf]

the answer is YES. You should be lifting hard and heavy all the time dude! That's just my .02 - when I was 17 I used to weight close to 300lbs and had zero muscle. through progressively heavy weight and volume training I was able to drop the majority of my fat from my body and get into good shape. I'm now 28 and weight 210 and probably at 15% (maybe a little less than 15%...I'm usually pretty hard on myself lol). You should always been training hard and heavy regardless of whether you are trying to lose body fat or gain muscle.

As far as cardio first or weights first....everyone is different. You can do it before, after, or split it between both. Some will go so far as to say to not do cardio at all on a lift day and do your cardio on off days.

 

[Datrojan]

the answer is YES. You should be lifting hard and heavy all the time dude! That's just my .02 - when I was 17 I used to weight close to 300lbs and had zero muscle. through progressively heavy weight and volume training I was able to drop the majority of my fat from my body and get into good shape. I'm now 28 and weight 210 and probably at 15% (maybe a little less than 15%...I'm usually pretty hard on myself lol). You should always been training hard and heavy regardless of whether you are trying to lose body fat or gain muscle.

As far as cardio first or weights first....everyone is different. You can do it before, after, or split it between both. Some will go so far as to say to not do cardio at all on a lift day and do your cardio on off days.

Thanks!! Did you take any supplements? Protein or fat loss pills?

 

[Datrojan]

i would focus on cardio more than the weights...

Do you have a specific reason why?

 

[halfwit]

Resistance training = more muscle mass.

More muscle mass = greater caloric expenditure at ALL times.

Greater caloric expenditure = faster weight loss.

Crash diets, pure cardio workouts, crazy concoctions intended to help you "purge" your fat cells, etc are all ways to SLOW your weight loss. You should be doing *some* cardio (20-30 minutes AFTER resistance training), but you really should take advantage of the fact you have such huge stores of energy on your body and get to building up that muscle!

My .02c

 

[TheDarkHalf]

Do you have a specific reason why?

Listen to what halfwit and I said

As far as what supplements I use....protein, creatine, BCAAs, preworkout,

 

[Datrojan]

Resistance training = more muscle mass.

More muscle mass = greater caloric expenditure at ALL times.

Greater caloric expenditure = faster weight loss.

Crash diets, pure cardio workouts, crazy concoctions intended to help you "purge" your fat cells, etc are all ways to SLOW your weight loss. You should be doing *some* cardio (20-30 minutes AFTER resistance training), but you really should take advantage of the fact you have such huge stores of energy on your body and get to building up that muscle!

My .02c

Thanks!! I'm ready to pump that iron now.

Does anyone have a good idea of how many sets/reps I should be shooting for?

 

[71Avido]

Strength is usually 1-5 reps, size is generally 8-12+
For # of sets somewhere between 3-5 is good depending on the movement.

A lot of training is just personal experience and finding out what works best for you.
Best for you is getting the most out of your training while still being able to recover.

Try a couple of weeks with one training routine and see how you feel.

 

[halfwit]

Strength is usually 1-5 reps, size is generally 8-12+
For # of sets somewhere between 3-5 is good depending on the movement.

A lot of training is just personal experience and finding out what works best for you.
Best for you is getting the most out of your training while still being able to recover.

This.

I personally do 4 sets of 10 with an average of 5-7 exercises per day. I start with HIIT for 7 minutes (says I burn 90 calories), and finish my workout with about 20 minutes of medium intensity low-impact cardio. Be sure to drink LOTS of water and stretch both before and after you start a new muscle group.

Stick with it man, I've lost over 140lbs and continue to improve my body. If I can do it; ANYONE can.

 

[bigben66]

You can actually combine the two!

Pick a bodypart (eg: Chest)... Do five mins on your chosen piece of CV equipment beforehand, and make it a tough five mins ensuring that your heart rate is elevated nicely...

Then choose three exercises for chest, for example: Bench Press, Dumbell Incline Flys, Press Ups.
Select a weight where you can squeeze approx 16 reps out before reaching failure...
As soon as you leave the CV equipment, head to the bench press, bang out 16 reps, take 30 secs rest, then 16 reps of Dumbell Inc Flys... another 30 secs rest, Press-Ups to failure.... Rest 2 mins - and then repeat the whole circuit, aiming for 14 reps, then 12 reps and then finally 10 reps...
If you can manage 4 laps of this, you'll have completed 20 mins 'high intensity' cardio - and 12 good work sets for chest... all the time keeping your heart rate high and burning calories... a massive tick in both boxes!

Then on your next visit to the gym, alter the CV equipment, and select 3 exercises for a different bodypart.

Just an option for you, if you are concerned that you are doing too much of one and not enough of the other

 

[Datrojan]

This.

I personally do 4 sets of 10 with an average of 5-7 exercises per day. I start with HIIT for 7 minutes (says I burn 90 calories), and finish my workout with about 20 minutes of medium intensity low-impact cardio. Be sure to drink LOTS of water and stretch both before and after you start a new muscle group.

Stick with it man, I've lost over 140lbs and continue to improve my body. If I can do it; ANYONE can.

Should I be taking protein powder or anything like that?

 

[joliver]

Lift like hell, man.

 

[71Avido]

Should I be taking protein powder or anything like that?

Only if your diet is deficient in protein.
How much protein do you consume daily?

 

[Datrojan]

Only if your diet is deficient in protein.
How much protein do you consume daily?

Not that much,

I work from 8-5 and it's hard to eat 4-5 meals a day.

Most mornings I have Oatmeal and 3 eggs white omelette.

Lunch consists of one lean meat portion and two vegetable sides.

Dinner has been mostly a tuna sandwich or some type of light meal. I try not to eat heavy late.

 

[Datrojan]

My only issue with lifting is that I tend to burn out quickly. I like lifting weights, but it seems like after the second set of 10, I can't complete the 3rd, let alone 4th. I think that my muscles build lactic acid at an accelerated rate lol. I hear creatine is a good way to keep the party going longer?

 

[halfwit]

Honestly, I would get in touch with 3J in the diet forum. He can actually write you up a professional diet (he coaches bodybuilders) that I think you'll find is competitively priced and really helps you gain a better grasp on the whole nutrition side of things. I and many others here have had great results with him, I'm sure you'll be no exception.

I do drink a protein shake pretty much every other day for breakfast with oats and two slices of wheat toast. Gives me just enough energy to get my morning workouts going.

 

[halfwit]

You can actually combine the two!

Pick a bodypart (eg: Chest)... Do five mins on your chosen piece of CV equipment beforehand, and make it a tough five mins ensuring that your heart rate is elevated nicely...

Then choose three exercises for chest, for example: Bench Press, Dumbell Incline Flys, Press Ups.
Select a weight where you can squeeze approx 16 reps out before reaching failure...
As soon as you leave the CV equipment, head to the bench press, bang out 16 reps, take 30 secs rest, then 16 reps of Dumbell Inc Flys... another 30 secs rest, Press-Ups to failure.... Rest 2 mins - and then repeat the whole circuit, aiming for 14 reps, then 12 reps and then finally 10 reps...
If you can manage 4 laps of this, you'll have completed 20 mins 'high intensity' cardio - and 12 good work sets for chest... all the time keeping your heart rate high and burning calories... a massive tick in both boxes!

Then on your next visit to the gym, alter the CV equipment, and select 3 exercises for a different bodypart.

Just an option for you, if you are concerned that you are doing too much of one and not enough of the other

I got tired reading this. LOL

I've never done a deload week before, and after some research and talking to other members here have started one this week. For those that don't know what that is; it's basically taking a break from heavy weights/high intensity and moving to a 40-60% weight with slightly higher reps. As I feel I'm playing with "sissy" weight, I'm taking far less breaks in between - can definitely tell the difference between my usual 2 minute or so break and this 30s to 1m break.

I just can't see doing that all the time. Yikes!

 

[Datrojan]

I would definitely be in favor of piecing together a nice protein shake for breakfast the day started.

 

[CanAmBrah]

Not that much,

I work from 8-5 and it's hard to eat 4-5 meals a day.

Most mornings I have Oatmeal and 3 eggs white omelette.

Lunch consists of one lean meat portion and two vegetable sides.

Dinner has been mostly a tuna sandwich or some type of light meal. I try not to eat heavy late.

Definitely worth contacting 3J of you're serious. Money we'll spent.
However, at the very least, figure out your macros EXACTLY and see where you're at. I'm guessing if anything, you're not eating enough, probably why you are burning out during your workout. I've lost 70 lbs., and the former fatboy syndrome is strong. It's a real fear to overeat, but with the right macros, you can eat a lot of good clean food, not feel like you are on a diet, and still lose weight.
As far as adding a protein shake. Maybe one with breakfast, and then one after your workout with some carbs.