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Started By
Message
Resistance Training on Wegovy
Posted on 8/22/24 at 4:42 pm
Posted on 8/22/24 at 4:42 pm
Okay...ready for all the snide comments about eat less and move more fatty. Don't care really.
Quick background on me. Had a health scare around 2017 and decided to try to take charge of my health. I am 6'3" with a very large frame. In 2017 I was 330 pounds. By the end of 2018, I was 255. Kept within 10 pounds for a good 3 years and then saw slight uptick in weight. 2023 I decided to get strong and did a Novice Linear Progression in resistance training and saw really good results by the end of the year. But when I lifted, I was eating a lot of food. Always hungry. Not bad food...mostly protein and veggies. But I ate a lot of it. Then I changed jobs and my exercise and diet went out the window. For the last six months I have tried to lose weight again the way I did in 2018 and I am not having great success. Over the last month or so...my blood pressure has gone up considerably. I am also having some blood sugar regulation issues. So it was time to ask for a little help.
Just got prescribed Wegovy today. I don't want to have to be on it any longer than I need to. I am currently sitting at 305 pounds. I am 51 years old. My goal is to do light cardio in the morning (walk, ruck, jog) for 20-30 minutes. And resistance training 4 days a week. My dietary goals are to try to get a 1 gram of protein per pound of lean body mass, but from what I have read and understand, that might be hard...but it's a goal.
My question is about resistance training. I only know strength training. (3 sets of 5 reps - Press, Bench, squat, dead-lift). But I was wondering if I should focus on strength or hypertrophy. Probably overthinking this, but thought I would ask.
Any help is appreciated, and if you have a specific resistance training program you like...I am all ears.
Quick background on me. Had a health scare around 2017 and decided to try to take charge of my health. I am 6'3" with a very large frame. In 2017 I was 330 pounds. By the end of 2018, I was 255. Kept within 10 pounds for a good 3 years and then saw slight uptick in weight. 2023 I decided to get strong and did a Novice Linear Progression in resistance training and saw really good results by the end of the year. But when I lifted, I was eating a lot of food. Always hungry. Not bad food...mostly protein and veggies. But I ate a lot of it. Then I changed jobs and my exercise and diet went out the window. For the last six months I have tried to lose weight again the way I did in 2018 and I am not having great success. Over the last month or so...my blood pressure has gone up considerably. I am also having some blood sugar regulation issues. So it was time to ask for a little help.
Just got prescribed Wegovy today. I don't want to have to be on it any longer than I need to. I am currently sitting at 305 pounds. I am 51 years old. My goal is to do light cardio in the morning (walk, ruck, jog) for 20-30 minutes. And resistance training 4 days a week. My dietary goals are to try to get a 1 gram of protein per pound of lean body mass, but from what I have read and understand, that might be hard...but it's a goal.
My question is about resistance training. I only know strength training. (3 sets of 5 reps - Press, Bench, squat, dead-lift). But I was wondering if I should focus on strength or hypertrophy. Probably overthinking this, but thought I would ask.
Any help is appreciated, and if you have a specific resistance training program you like...I am all ears.
2
Posted on 8/22/24 at 6:33 pm to dangerousdon
Stay in the 8-12 rep range with good technique and getting close to failure on your last set for hypertrophy. You are not lifting for football anymore. 5 rep sets are not for middle aged folks. The more muscle you have the higher your resting metabolic rate (the more fat you burn when resting).
It sounds like you are not counting your calories. Calories in and calories out are the only things that matter when it comes to gaining or losing weight. It's this simple.
300g of protein is a ton. You don't NEED that much if you aren't loaded with muscle.
Carnivore diet is a man's man dream of a diet for losing weight and getting your protein goals in. Try it for a bit. It's very satiating.
It sounds like you are not counting your calories. Calories in and calories out are the only things that matter when it comes to gaining or losing weight. It's this simple.
300g of protein is a ton. You don't NEED that much if you aren't loaded with muscle.
Carnivore diet is a man's man dream of a diet for losing weight and getting your protein goals in. Try it for a bit. It's very satiating.
Posted on 8/22/24 at 7:19 pm to tenderfoot tigah
quote:
300g of protein is a ton. You don't NEED that much if you aren't loaded with muscle.
Thanks for the response and I do appreciate your help. I don’t plan on doing 300 grams of protein. More like 180 to 200. My lean body mass is somewhere in that range.
Posted on 8/22/24 at 10:00 pm to dangerousdon
If you were always hungry, were you eating enough fat to satiate you (3 strips of thick cut bacon keeps me on the level until lunch?)
Getting on blood pressure meds and trying to strength train suck. I get randomly dizzy standing up after benching, etc. I humbly suggest you focus on preventing injury which will derail you. Even when I was training to compete in my early 30s right after a labrum repair through 15 years later, I always started with a bare bar, 10 reps. Add 15 pounds to each side, 10 reps, rinse, repeat. Get to 255, no longer ten reps, but I wouldn't go to a weight where I couldn't get three unspotted reps. Never had another injury. It looked completely ridiculous, I'm sure, but I also didn't start after a layoff, screw myself up 6 weeks in, and have to take months off.
If you look at the amount of volume you can create comfortably with little risk, it might be a good way to get back into it. With the weight loss drugs, you have to keep front of mind how your dosage progression works. Four weeks at sissy dosages, and not hitting full dose until week 9 should be a good reminder that progress will be slower than you want it to be, but it will come.
Getting on blood pressure meds and trying to strength train suck. I get randomly dizzy standing up after benching, etc. I humbly suggest you focus on preventing injury which will derail you. Even when I was training to compete in my early 30s right after a labrum repair through 15 years later, I always started with a bare bar, 10 reps. Add 15 pounds to each side, 10 reps, rinse, repeat. Get to 255, no longer ten reps, but I wouldn't go to a weight where I couldn't get three unspotted reps. Never had another injury. It looked completely ridiculous, I'm sure, but I also didn't start after a layoff, screw myself up 6 weeks in, and have to take months off.
If you look at the amount of volume you can create comfortably with little risk, it might be a good way to get back into it. With the weight loss drugs, you have to keep front of mind how your dosage progression works. Four weeks at sissy dosages, and not hitting full dose until week 9 should be a good reminder that progress will be slower than you want it to be, but it will come.
Posted on 8/23/24 at 4:30 am to LemmyLives
quote:
LemmyLives
All great thoughts! And thanks. I’ve been on BP meds for a while. Even when I was lifting before.
I always start with an empty bar for warmups. In fact, I usually do two sets with an empty bar. Then a set at 40% of regular rep weight. Another set at 60% and another at 80%.
Posted on 8/23/24 at 10:20 am to dangerousdon
Don’t overthink this shite. You don’t need certain rep ranges and all the other stupid shite people are going to say to try and complicate things
You need a caloric deficit, glp should help with that, high protein and progressive overload.
Just do a novice long. Highly suggest Greyskull lp, phracks template, you can google or look in the thread here. Start light, light 3 days a week and get 360 min of walking weekly.
Get 200g plus protein and layoff the carbs except around workouts. Pretty much just stick to meat, veggies and fruit for those 6 weeks and then let us know how you feel. No real need to count anything but the grams of protein you get. If you haven’t lost much in that time we can help you set up full macros plan
But don’t over complicate it and remember minimum effective dose on glp
You need a caloric deficit, glp should help with that, high protein and progressive overload.
Just do a novice long. Highly suggest Greyskull lp, phracks template, you can google or look in the thread here. Start light, light 3 days a week and get 360 min of walking weekly.
Get 200g plus protein and layoff the carbs except around workouts. Pretty much just stick to meat, veggies and fruit for those 6 weeks and then let us know how you feel. No real need to count anything but the grams of protein you get. If you haven’t lost much in that time we can help you set up full macros plan
But don’t over complicate it and remember minimum effective dose on glp
Posted on 8/23/24 at 10:27 am to lsu777
quote:
lsu777
Thank you so much!
Posted on 8/23/24 at 11:42 am to lsu777
Okay...just found the Greyskull thread you were talking about.
Here is a link if anyone else was interested in looking it up.
The Greyskull Methods - A Primer
Here is a link if anyone else was interested in looking it up.
The Greyskull Methods - A Primer
Posted on 8/23/24 at 12:07 pm to dangerousdon
Run the LP until you reset deadlifts 3x then go to pen and paper strength app grasshopper program. Run it once or twice for full 8 weeks adding 10 lbs to training max for upper and 20lbs for legs after the 8 weeks. Then run pen and paper strength programs that appeal to you
Posted on 8/23/24 at 5:54 pm to lsu777
Good stuff...thanks!
Posted on 8/28/24 at 6:41 am to dangerousdon
Okay, started Phrakes Greyskull. Decided on Phrakes because I like the addition of the rows and the chins. My back and lats have always been woefully deficient, so adding in this makes sense to me. The whole last set being an AMRAP is so intriguing to me.
Did Day 1 on Monday and learned that I am a hell of a lot weaker than when I stopped strength training last. I need to rethink some of my starting weights, but I was expecting that.
I decided to do Yates rows. Still need to work on form...but man that is great movement. Definitely felt it all over.
Day 2 today. Presses< chins, and Deadlifts. I don't expect to actually do any chins, but I will give it a go and then do negatives.
Did Day 1 on Monday and learned that I am a hell of a lot weaker than when I stopped strength training last. I need to rethink some of my starting weights, but I was expecting that.
I decided to do Yates rows. Still need to work on form...but man that is great movement. Definitely felt it all over.
Day 2 today. Presses< chins, and Deadlifts. I don't expect to actually do any chins, but I will give it a go and then do negatives.
Posted on 8/28/24 at 7:27 am to dangerousdon
just stay at it and start light and you will make more progress than you thought possible
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