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  #1  
Unread 02-05-2018, 04:07 PM
rustedembrace rustedembrace is offline
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Join Date: Feb 2018
Posts: 3
Default Training program for morbidly obese man in caloric deficit? (I'm a novice)

I am 18 years old and 367 pounds. When I began my journey 5 months ago I was 409 pounds. I did not begin weight training until 3 months ago. I've been doing a Push Pull split that I'm pretty sure is sub optimal. I do not train legs because I do not enjoy it and I also feel they are already too large, especially my calves, which are longer and thicker than most men's upper arm, as I've been obese all my life.

It is good to note that I am not diabetic or even pre-diabetic and my blood pressure was in the normal range. But unfortunately my good cholesterol was low.

I am close to pre-diabetes though with a blood glucose level of 95. Pre-diabetes is 99 on the range.

I do have low testosterone and will be seeking treatment in the next month.

Pull day on Friday looked like this:

Pendlay row 205 3x10
Lat Pulldown 160 3x10
Hammer Strength Row Machine 180 3x10
Hammer Strength Pulldown 180 3x10
BB Upright Row 105 3x10
DB Hammer Curl 40 3x10
BB Bicep Curl 80 3x10
Machine Curl 115 3x10
Ab Machine 35 3x10

Push day on Sunday looked like this:

BB Incline Press 190 3x10
BB Overhead Press 95 3x10
Hammer Strength Isometric Press 180 3x10
Hammer Strength Overhead Press 180 3x10
Incline DB Fly 50 3x8
Machine Pec Deck 265 3x10
DB Tricep Extension 70 3x8
BB CG Bench 190 1x14 (Triceps reached failure here)
DB Lateral Raise 20 3x8

I am not well educated on training and am operating on knowledge learned from the internet.

I have very bad triceps and chest DOMS, but little in my shoulders.

I have no problem with getting down and dirty with exercises and can perform all safely with proper form. Mobility and flexibility are quite good for a man of my size.

I supplement my weight training with walking 2 miles 4-5 days a week. I don't enjoy running or jogging because it is humiliating and I have had people laugh at me for doing it.

Hypertrophy is above all else the primary goal.
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  #2  
Unread 02-06-2018, 09:09 AM
lylemcdonald lylemcdonald is offline
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Read my Training the Obese Beginner series on the main site

Or beginning weight training
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  #3  
Unread 02-06-2018, 10:32 AM
rustedembrace rustedembrace is offline
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Quote:
Originally Posted by lylemcdonald View Post
Read my Training the Obese Beginner series on the main site

Or beginning weight training
What do you think of this current PP I have?
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  #4  
Unread 02-06-2018, 11:17 AM
LightCrow LightCrow is offline
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Quote:
Originally Posted by rustedembrace View Post
What do you think of this current PP I have?
Far more volume than you need. Read the 2 series Lyle said to find out what you should be doing at this stage.
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  #5  
Unread 02-06-2018, 04:27 PM
InsertCleverNameHere InsertCleverNameHere is offline
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Posts: 323
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Congratulations! You've found probably THE best diet/nutrition/training website on the web. And all the stuff on the main site is free. As Lyle pointed out, there's lots of info in the "Training the Obese Beginner" series. I'll let others who are more knowledgeable chime in on the routine, but there seems to be a lot of overlap. You seem to be doing the same presses and the same rows over and over.

I would just do some simple routine like the one in the Beginning Weight Training series on the main site. What's most important isn't having the perfect routine. Just focus on creating good habits that will allow you to lose weight and keep it permanently off. Good job with the weight you've lost so far. Keep it up.
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  #6  
Unread 02-07-2018, 07:46 AM
rustedembrace rustedembrace is offline
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Quote:
Originally Posted by LightCrow View Post
Far more volume than you need. Read the 2 series Lyle said to find out what you should be doing at this stage.
I enjoy the amount of volume a lot. It helps keep me in the gym.
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  #7  
Unread 02-07-2018, 08:08 AM
jcf jcf is offline
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Quote:
Originally Posted by rustedembrace View Post
I enjoy the amount of volume a lot. It helps keep me in the gym.
You seem to be fishing for people to tell you what you want to hear. If you want to keep doing what you are doing fine, it's certainly much better than nothing. General life advice: seeking information is a waste of your time if you are unwilling to act on it.
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  #8  
Unread 02-07-2018, 08:18 AM
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zLeeKo zLeeKo is offline
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Location: Belgrade, Serbia
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Quote:
Originally Posted by jcf View Post
You seem to be fishing for people to tell you what you want to hear.
Yep.

Like most people asking for advice, he already decided what he wants to do and now he's waiting for affirmation from someone here.
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"He never had the makings of a varsity athlete"
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  #9  
Unread 02-07-2018, 08:45 PM
farrenator farrenator is offline
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If you read the Beginning Weight Training series you will see that you can workout 2 or 3 days per week. If you like being in the gym, you should be able to get your fix. And if you put a lot of energy into the program, you will want the recovery days.

You are 18, new to lifting, motivated, full of energy. I get it. Now, don't be a dumb 18 year old and just read the article. It will help you immediately and in the long run. https://www.bodyrecomposition.com/mu...g-part-1.html/


Quote:
Originally Posted by rustedembrace View Post
I enjoy the amount of volume a lot. It helps keep me in the gym.
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  #10  
Unread 02-07-2018, 09:18 PM
lylemcdonald lylemcdonald is offline
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Quote:
Originally Posted by rustedembrace View Post
What do you think of this current PP I have?
I don't care, read my articles. Or don't. I'm not your dad and you're not my client.
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