Anyone want to give me a diet/exercise plan?

[Irongrip400]

A real one, not jump off a bridge, protein straight from the tap etc. I need a real one. I'm 6'4 and 240lbs but seem to be getting softer, I'd say 18% BF. I'm getting gross. I need some direction, as I am very busy, and when I go to the gym, which is about ten times this year, I generally meander. If it works, I will post progress pics and will adhere to the diet.

[oldtimer1]

If you're 18% body fat at 240lbs you would look pretty good. My guess if you say you are getting gross if you were weighed using the  hydrostatic method I bet you're more like 30%. 18% actually isn't bad for a guy that big.

You say you don't have time so I would work out with weights 3 times a week. One of those days falling on your day off  during the work week.  I would use a somewhat high intensity approach so you're not spending forever in the gym doing set after set. I'm guessing you work Monday to Friday. Maybe something like this below.

Tuesday: Chest and Back alternating this A and B schedule. If any exercise is something you can't due because of injury do something else. Warm ups are not listed. Only work sets. Do a warm up as needed but make sure it's not taxing.

Chins 2 x max reps ( you're a big guy so you might need to do pulldowns. Just do it strict and don't sway back with your body weight to cheat the weight down. Stay upright.)
Low cable rows with a v bar 2 x 12
Single dumbbell row off a bench 2 x 10
Reverse grip pulldown 2 x 10

Bench press 2 x 8
Incline bar press 2 x 8
flies 2 x10
pushups 2 x max

Dead lift 2 x 4 reps (warm up sets as needed)
Weighted back extensions 2 x 15 (hold a plate behind your head if needed or a light barbell

weighted floor crunches 1 x max  (use no weight or you can progress from 5 lbs going up)

Thursday: Legs

Leg press 2 x12 (warm up as needed)
squats 2 x 8 ( sink these using control. Use a medium stance and a high trap placement. You will have to use a lot less weight if you sink it but you will get better strength in the legs)
leg extension 2 x 15
standing leg curl 2x15

Hanging leg raises 2 x max
crunches with your legs over a bench 1 x max. (use a plate if needed)
side bend overs with  one dumbbell 1 x 15

leg press calf press 2 x 25 ( make sure the safety bar is in place in case your feet slip)
standing calf raise 2 x15
seated calf raise 2 x 15

Maybe some neck work

Saturday: Delt and arms

Military press 2 x6
dumbbell laterals 2 x 10
Single pulley laterals 1 x 10
Rear delt bent over dumbbell laterals 2 x 10
barbell shrug 2 x 12

barbell curl 2 x 10
alternate dumbbell curl 2 x 8
concentration curl 2 x 12

tricep pushdowns 2 x10
lying tricep extensions 2 x 8
reverse grip single arm tricep extensions 2 x 12

forearm curls 2 x 20
reverse forearm extensions using dumbbells 2x20 (kneel before a flat bench and get low with the dumbbells with your forearms on the bench)

Hanging leg raises 2 x max
ab machine crunches 2 x 20

Maybe use a grip machine or hand grips  for 2 sets of 20

-----------------------------------------------------------------------------------------------------
What you should do is substitute exercises to keep your body and mind fresh. I do an "A" week and the next a "B" week. Sometimes it's three weeks of A and then three weeks of B.
So your B routine for chest could look like this.

Dumbbell flat bench 2 x 6
Incline Dumbbell bench 2 x 6
Weighted dips 2 x 8

Just find a different exercise to keep your routine fresh. It does the body good from an over use stand point and mentally it gives a fresh outlook.

You're going to do cardio on your 4 off days. Ideally on Delt and arm day too but that might be pushing it to much. A good program for an out of cardio shape guy is my ladder program.

Set the treadmill at 3.8 MPH. Lower it if it's to much. Walk a fast lap without any incline grade. All treadmill I have seen show a quarter mile or 400 meters.Usually a lights going around a track. Some will say .25 for a quarter mile instead. Every lap you go up 1% grade. So lap one is on level ground. Lap two is 1% grade incline. Lap three is 2% incline and so on.When you reach burn out gut out that last lap and complete it. Then reward yourself with a lap on level ground. It will feel like you are flying. If you can get all the way to 12% you will be ready to begin running.

To summarize it's three days a week of lifting. Start at a weight level used that is reasonable. Don't start going to absolute failure right off the start or you will be burned out quick. If 225lbs for 2 sets of 6 reps is your max start off with 200lbs and add 5 pounds a work out.

Regarding diet I might get into it if you are interested in anything I have to say. One thing for sure is only drink water. So many calories are from drinking. If you have 4 sodas, an ice tea and a gatorade a day you are looking at around 900 added calories a day. You could lose 7 pounds of fat in one short month. Add the 4 to 5 day walking program I suggested and it will be closer to 10. Since you haven't lifted in awhile saying ten times this year the lifting will contribute even more.

Eat stuff like eggs for breakfast cooked with no fat spray. Oatmeal cooked in water with maybe one teaspoon of sugar. Low fat milk if you eat cereal. I suggest something like cheerios. Lunch can be tuna with a small amount of low fat mayo and fruit. I could go on but I'm tired of typing. One last thing comes to mind real quick. Alcohol is a killer for adding fat. Drink responsibly one or two times a week. If you find you can't do this give it up completely and only have some for events like going a real restaurant or visiting friends.

Get a doctor to clear your heart for cardio and lifting. You don't want to play games with that most important muscle.

[bigmc]

try galeniko

or simple simon they both know their shit

[_aj_]

Paging Sev. He will regale you with his transformation pics until you succumb and transform.

[oldtimer1]

try galeniko

or simple simon they both know their shit

I would agree if they knew their shit if I can see how they look 6 months completely clean. The problem with exercise steroid gurus is that they only know everything about exercise when they are showing their pictures while they are juicing. I want to know what they look like clean. So many guys look like they never exercised in their life one year off all drugs. Galeniko had given some good advice in the past.

[the trainer]

A real one, not jump off a bridge, protein straight from the tap etc. I need a real one. I'm 6'4 and 240lbs but seem to be getting softer, I'd say 18% BF. I'm getting gross. I need some direction, as I am very busy, and when I go to the gym, which is about ten times this year, I generally meander. If it works, I will post progress pics and will adhere to the diet.

The reason why you are getting fat and out of shape is because going to the gym and getting in shape is not a priority in your life, that is why you are making up the stupid excuse of being too busy, as a person trainer sometimes i work from 5am in the morning until 10pm at night and I never miss a workout so what is your excuse.

[funk51]

A real one, not jump off a bridge, protein straight from the tap etc. I need a real one. I'm 6'4 and 240lbs but seem to be getting softer, I'd say 18% BF. I'm getting gross. I need some direction, as I am very busy, and when I go to the gym, which is about ten times this year, I generally meander. If it works, I will post progress pics and will adhere to the diet.

[Irongrip400]

Thanks, but a diet plan is needed too.  Also, I can find the time to work out if need be, I am just in a rut now, having done the same routine for the last 12 years or so.  My diet, is also pretty bad.  I eat out every day for lunch, but if I had a regiment of food to cook the night before, I would do that.  I am not disgusting, but my 34 and 36" pants don't fit too well anymore, and I noticed my stomach looking a bit soft, and my arms and shoulders deflating a bit.  I have decent genetics, as I can usually go in the gym after a layoff, and see results in a few weeks, especially in strength.  I am also going to start swimming 2-3 mornings a week too.  I was swimming a half mile 2 times a week a few years ago, and had decent results.  I am just in need of a plan to help stimulate myself and get my desire to lift back.  Thanks.

[The True Adonis]

Thanks, but a diet plan is needed too.  Also, I can find the time to work out if need be, I am just in a rut now, having done the same routine for the last 12 years or so.  My diet, is also pretty bad.  I eat out every day for lunch, but if I had a regiment of food to cook the night before, I would do that.  I am not disgusting, but my 34 and 36" pants don't fit too well anymore, and I noticed my stomach looking a bit soft, and my arms and shoulders deflating a bit.  I have decent genetics, as I can usually go in the gym after a layoff, and see results in a few weeks, especially in strength.  I am also going to start swimming 2-3 mornings a week too.  I was swimming a half mile 2 times a week a few years ago, and had decent results.  I am just in need of a plan to help stimulate myself and get my desire to lift back.  Thanks.

2200-2500 calories Protein at .5 grams per lb of bodyweight minimum.  Fill your calories any way you want.

Done.

[Irongrip400]

The reason why you are getting fat and out of shape is because going to the gym and getting in shape is not a priority in your life, that is why you are making up the stupid excuse of being too busy, as a person trainer sometimes i work from 5am in the morning until 10pm at night and I never miss a workout so what is your excuse.

Because I want to make more money, and it is easy to eat shit on the go, or get caught up in work or get busy on another project.  I too work from 6-10 sometimes, but my job doesn't require me to be in, or near a gym, so it can be difficult.  Your argument though, is valid, as we all make time to do what is important.  Sometimes there is just not enough time in a day.

[galeniko]

I would agree if they knew their shit if I can see how they look 6 months completely clean. The problem with exercise steroid gurus is that they only know everything about exercise when they are showing their pictures while they are juicing. I want to know what they look like clean. So many guys look like they never exercised in their life one year off all drugs. Galeniko had given some good advice in the past.

i had pic after 5months entirely off doing only bodyweight execrises(no joke).looked similiar, i lok about same when off, bit smaller and softer but on pics wont be too dramatic.

now what can be said for the thread starter.theres no secrets really.

eat clean, dont eat when not hungry, dont overstarve or it ends up in binges, the training protocol well every muscle once weekly etcetc/

the key is consistency, everything works.

if one wants be lazy on diet, its best to find another hobby.the working outs will be useless if diet isnt right.

natty not natty its harddd to get shredded.

consistency and getting back to diet asap when getting soft.

[the trainer]

Because I want to make more money, and it is easy to eat shit on the go, or get caught up in work or get busy on another project.  I too work from 6-10 sometimes, but my job doesn't require me to be in, or near a gym, so it can be difficult.  Your argument though, is valid, as we all make time to do what is important.  Sometimes there is just not enough time in a day.

Even when eating out you can still be on a diet, example  eating at macdonalds you can order a grilled chicken sandwich with a salad and a coke lite.

[galeniko]

Even when eating out you can still be on a diet, example  eating at macdonalds you can order a grilled chicken sandwich with a salad and a coke lite.

yah eating out theres always easy solution to find a decent bbuilsding meal.

if all fails ,grocerie shop, but yeah.

[Viking11]

If you're 18% body fat at 240lbs you would look pretty good. My guess if you say you are getting gross if you were weighed using the  hydrostatic method I bet you're more like 30%. 18% actually isn't bad for a guy that big.

You say you don't have time so I would work out with weights 3 times a week. One of those days falling on your day off  during the work week.  I would use a somewhat high intensity approach so you're not spending forever in the gym doing set after set. I'm guessing you work Monday to Friday. Maybe something like this below.

Tuesday: Chest and Back alternating this A and B schedule. If any exercise is something you can't due because of injury do something else. Warm ups are not listed. Only work sets. Do a warm up as needed but make sure it's not taxing.

Chins 2 x max reps ( you're a big guy so you might need to do pulldowns. Just do it strict and don't sway back with your body weight to cheat the weight down. Stay upright.)
Low cable rows with a v bar 2 x 12
Single dumbbell row off a bench 2 x 10
Reverse grip pulldown 2 x 10

Bench press 2 x 8
Incline bar press 2 x 8
flies 2 x10
pushups 2 x max

Dead lift 2 x 4 reps (warm up sets as needed)
Weighted back extensions 2 x 15 (hold a plate behind your head if needed or a light barbell

weighted floor crunches 1 x max  (use no weight or you can progress from 5 lbs going up)

Thursday: Legs

Leg press 2 x12 (warm up as needed)
squats 2 x 8 ( sink these using control. Use a medium stance and a high trap placement. You will have to use a lot less weight if you sink it but you will get better strength in the legs)
leg extension 2 x 15
standing leg curl 2x15

Hanging leg raises 2 x max
crunches with your legs over a bench 1 x max. (use a plate if needed)
side bend overs with  one dumbbell 1 x 15

leg press calf press 2 x 25 ( make sure the safety bar is in place in case your feet slip)
standing calf raise 2 x15
seated calf raise 2 x 15

Maybe some neck work

Saturday: Delt and arms

Military press 2 x6
dumbbell laterals 2 x 10
Single pulley laterals 1 x 10
Rear delt bent over dumbbell laterals 2 x 10
barbell shrug 2 x 12

barbell curl 2 x 10
alternate dumbbell curl 2 x 8
concentration curl 2 x 12

tricep pushdowns 2 x10
lying tricep extensions 2 x 8
reverse grip single arm tricep extensions 2 x 12

forearm curls 2 x 20
reverse forearm extensions using dumbbells 2x20 (kneel before a flat bench and get low with the dumbbells with your forearms on the bench)

Hanging leg raises 2 x max
ab machine crunches 2 x 20

Maybe use a grip machine or hand grips  for 2 sets of 20

-----------------------------------------------------------------------------------------------------
What you should do is substitute exercises to keep your body and mind fresh. I do an "A" week and the next a "B" week. Sometimes it's three weeks of A and then three weeks of B.
So your B routine for chest could look like this.

Dumbbell flat bench 2 x 6
Incline Dumbbell bench 2 x 6
Weighted dips 2 x 8

Just find a different exercise to keep your routine fresh. It does the body good from an over use stand point and mentally it gives a fresh outlook.

You're going to do cardio on your 4 off days. Ideally on Delt and arm day too but that might be pushing it to much. A good program for an out of cardio shape guy is my ladder program.

Set the treadmill at 3.8 MPH. Lower it if it's to much. Walk a fast lap without any incline grade. All treadmill I have seen show a quarter mile or 400 meters.Usually a lights going around a track. Some will say .25 for a quarter mile instead. Every lap you go up 1% grade. So lap one is on level ground. Lap two is 1% grade incline. Lap three is 2% incline and so on.When you reach burn out gut out that last lap and complete it. Then reward yourself with a lap on level ground. It will feel like you are flying. If you can get all the way to 12% you will be ready to begin running.

To summarize it's three days a week of lifting. Start at a weight level used that is reasonable. Don't start going to absolute failure right off the start or you will be burned out quick. If 225lbs for 2 sets of 6 reps is your max start off with 200lbs and add 5 pounds a work out.

Regarding diet I might get into it if you are interested in anything I have to say. One thing for sure is only drink water. So many calories are from drinking. If you have 4 sodas, an ice tea and a gatorade a day you are looking at around 900 added calories a day. You could lose 7 pounds of fat in one short month. Add the 4 to 5 day walking program I suggested and it will be closer to 10. Since you haven't lifted in awhile saying ten times this year the lifting will contribute even more.

Eat stuff like eggs for breakfast cooked with no fat spray. Oatmeal cooked in water with maybe one teaspoon of sugar. Low fat milk if you eat cereal. I suggest something like cheerios. Lunch can be tuna with a small amount of low fat mayo and fruit. I could go on but I'm tired of typing. One last thing comes to mind real quick. Alcohol is a killer for adding fat. Drink responsibly one or two times a week. If you find you can't do this give it up completely and only have some for events like going a real restaurant or visiting friends.

Get a doctor to clear your heart for cardio and lifting. You don't want to play games with that most important muscle.

. Nicely done.

[Novena]

A real one, not jump off a bridge, protein straight from the tap etc. I need a real one. I'm 6'4 and 240lbs but seem to be getting softer, I'd say 18% BF. I'm getting gross. I need some direction, as I am very busy, and when I go to the gym, which is about ten times this year, I generally meander. If it works, I will post progress pics and will adhere to the diet.

Progressive resistance exercise three days a week, Monday, Wednesday, Friday.  Cardio-endurance exercise Tuesday, Thursday, Saturday. On Sunday, go to mass and pray a Novena to St. Sebastian.  Reduce caloric intake somewhat.

Voilą.

[Simple Simon]

try galeniko

or simple simon they both know their shit

Im not wasting my time, he isnt serious.

[Donny]

simple workout with a few Basic lifts. chin, dip, squat. nothing more and sort out your diet ..and do cardio 3 times a week. 2 times hard cardio and 1 time easy.

[Irongrip400]

Im not wasting my time, he isnt serious.

Oh, I'm serious. Except weekend beer drinking. I usually have two Aventinus a day Friday and Saturday. Will post progress pics.

[Mawse]

Pm soul crusher bro, he will help you. He knows ifbb pros and is all natural and shit, yo


Pm him bro

Pm him bro

Pm bro

[oldtimer1]

i had pic after 5months entirely off doing only bodyweight execrises(no joke).looked similiar, i lok about same when off, bit smaller and softer but on pics wont be too dramatic.

now what can be said for the thread starter.theres no secrets really.

eat clean, dont eat when not hungry, dont overstarve or it ends up in binges, the training protocol well every muscle once weekly etcetc/

the key is consistency, everything works.

if one wants be lazy on diet, its best to find another hobby.the working outs will be useless if diet isnt right.

natty not natty its harddd to get shredded.

consistency and getting back to diet asap when getting soft.

So drugs are just the finishing touch.    Everything works if you take drugs.

[bigmc]

So drugs are just the finishing touch.    Everything works if you take drugs.

depends how many drugs you take

why so bitter

why do you care what other people put in their bodies

[Simple Simon]

Oh, I'm serious. Except weekend beer drinking. I usually have two Aventinus a day Friday and Saturday. Will post progress pics.

 

[oldtimer1]

. Nicely done.

Thanks, no body else did including Irongrip so I will keep my advices to myself. LOL. I feel I have a lot to offer in my 40 years of working out but all you really need to do is take drugs and it will transform you. For awhile anyway. I'm natural. Going for a hard fast 5 mile run and after my two week break from lifting I will start fresh on Monday.

[Simple Simon]

So drugs are just the finishing touch.    Everything works if you take drugs.

Not quite true.
If you have your diet, training and rest periods down to a tee then adding in the drugs is the finishing touch.
But its one hell of a finishing touch.

Just chuck in drugs and eat shit and train sporadically and dont get enough rest then fuck all will happen of any note.

[oldtimer1]

depends how many drugs you take

why so bitter

why do you care what other people put in their bodies

Not bitter. I just don't like guys taking credit for there drug bodies like they would look like that off. Every drug taker acts like they know something about training but one year off they would be embarrassed to tell anyone about training. It's just rationalization thinking you earned your drug physique. That's why when non lifters ask a steroid guy if they use they always deny.