Starting a new routine.

[Derexan]

I've been absent the gym for a year. Well, i haven't been faithfull for a year. Before that i was pretty hardcore. So i'm starting a routine, my goal: Lose 25 lbs. I've already lost 16 lbs. So that would put me at about 6'3" 230.

I'm thinking about the 5x5 routine, as i'm not a huge fan of High reps, and i had a 3x3 Routine on heavy weights last time that worked extremely well.

I'm doing 45 Mins of speed walking, with a couple minutes here and there of jogging, trying to build my endurance back up.

Is there any substitute for squats?????? I don't have a spotter.

 

[pullinbig]

i squat without a spotter from time to time. yall got a power rack?

if the 3x3 worked "extremely well" last time sounds like a winner this time.

 

[blackbeard]

if it works why change it?

 

[jcp2]

if you haven't been faithfull for a year, and been on and off, most routines will work as long as you don't overtrain and are dedicated to it. I agree with the above, i would stick with what has worked before. I personally used 5x5 once in my life and didn't like it much, but a ton of people do.

 

[Derexan]

45 minutes of cardio KILLS me.

 

[inked1]

I love 3x3

 

[Derexan]

Here's my workout plan. Rip it to pieces if you must. I've combined 5x5 a 3x3 to what i like

Monday
30 min cardio
5x5 Bench
3x3 squat
5x5 leg press
10x2 incline bench
10x2 bicepts

Tuesday
45 min cardio
Abs

Wed
30 mins cardio
5x5 bench
3x3 squat
5x5 leg press
10x2 shrugs
10x2 at pulldowns

Thurs
30 mins cadio
3x3 bench
3x3 squat
3x3 deadlifts
10x2 calf-lifts
10x2 Leg lifts

Friday
45 Min cardio, abs.

trying to get at least 150 grams of protein in a day, I don't eat any fast food or any more shit (my caloric intake is reduced), And starting stacker two somtime next week.

Shortterm Goal: 25 Lbs of weight. I'm 6'3 265.

How much does stacker 2 help? (with Ephedrine)

 

[mike@tpcanada]

I would up your protein. Once you do that I bet you will have a much easier time losing the weight.

 

[Derexan]

How? I don't want to eat a lot of calories. I've already lost 4 lbs since the 4th. That's 1 lb every two days.