re: Workout board - Weight/Fat loss help

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Start with your goals. If your goal is to just lose 20 lbs, then calculate your caloric intake needed to maintain your weight, and eat 500-1000 less calories a day. If your goal is to lose weight and put on muscle, then start with a very basic workout routine and watch youtube videos on form.

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Very good advice.

Sorry for the long post, but if youre inexperienced it can be a daunting and overwhelming task to change your lifestyle, diet, physique and fitness level and balance home so this will be pretty thorough.

Alot of good stuff has been touched on in here, but the mental aspect of trying to get healthier cant be overlooked. OP, you sound very motivated so this shouldnt be a problem for you, although I bet trying to balance kids, a wife, work, and any other thing that comes up in the day along with getting 30-45 mins of fitness in is going to be your main challenge, just like it is for everyone. If you are motivated, then you'll make the time, whether that's getting up an hr earlier, sneaking away on your lunch break, or you and the wife doing a home bodyweight circuit in the bedroom ( ) after the kids are tucked in. Mentally, you have to find something you enjoy and will look forward to doing. You cant dread going to the gym to lift because after awhile you'll start making excuses to not go. Perhaps working out in your own home is the way to go as it'll be more accessible for you to be consistent. My GF finds her motivation in classes (body pump/yoga) early in the morning because she doesnt like to workout alone. Whatever it is, find something to keep you on track.

The P90x suggestion was great. If you arent an experienced lifter, then you'll respond great to P90x because it's basic lifts and it's a pretty high intensity workout. It's no joke, you WILL get leaner, stronger and feel better in less than 1 month of P90x, and you only need some dumbbells of various weights and a pullup bar. Look on ebay for cheap used DVD packages of the program.

If you rather get into the gym, then stick to the basics and focus on form. The strength will come as long as youre lifting with proper form and you wont injure yourself. Stick to staple lifts like bench press, squats and overhead press, all for light weight at first with absolute perfect form. Watch youtube videos and ask experienced lifters to critique you before you move up in weight. Supplement with bodyweight stuff like pushups, pullups, dips and some cable stuff like lat pulls and lateral raises. Just a sample routine off the top of my head...

Keep the intensity and the heartrate up. Only resting about 1 min in between sets will ensure you keep a high intensity level and will get you in and out of the gym faster. Supplement a lifting routine with about 10 mins of moderate intensity cardio (heartrate constant at about 150-160) like treadmill on incline, stairclimber, or try rowing 1000m for time.
Monday - 4 sets of 8 reps (4 x 8) squats, 4 x 8 walking lunges with dumbbells
Tuesday - 4 x 8 dumbbell bench press, 4 sets dips to failure, 4 x 8 supersets of overhead press (military press) and dumbbell side lateral raise
Wednesday - Plyometric day - 4 sets of box jumps, 4 sets of 50 reps jump rope, 4 sets box dumbbell step ups
Thursday - 4 x 8 Bent over barbell row (start light and keep core flexed so you dont injure lower back), 4 x 8 overhead cable lat pull, 2 sets chinups to failure, 3 x 12 standing barbell curl (dont do this shite in the squat rack)
Fri-Sun- rest from weights and get outside and do something fun like hiking, yardwork, pick up basketball game, etc.

As far as diet, this is the most important aspect of anything as it will sabotage any progress you make in the gym if it's not up to par. Dont stress over this, you can still eat pizza and beer, just not as often and limit it when you do. I brew beer and I love it. I will always drink beer and I will always eat Cajun food, I just strive to consume it in moderation and limit myself. As touched on in here - a basic calorie deficit will help you lose the weight more than any lifting routine will. MyFitnessPal Ap was a great suggestion as it's easy and gives you something tangible to analyze. Eat more good fat and protein (red meat, fish, chicken, tuna steak, shrimp, salmon, pork loin and roast, nuts, olive oil, avocados, real butter, eggs, peanut butter, almond butter) more good carbs (yams, quinoa, vegetables, red potatoes, beans, granola) and you'll be well on your way.

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I cant stand the bullshite science either. I eat two massive meals a day. Lunch and dinner. I do have a protein shake after morning workout, but that's it. I cant stand this idiotic bullshite pushed based on nothing but pass it down the line knowledge.

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I agree and I think OP should try IF if it fits his schedule.

On days I lift in the afternoons I eat a huge meal post workout and a meal before bed that's it.

When cutting weight the basics are
1) eat at a slight caloric deficit from maintenance
2) eat what you would like daily but hit your protein and fat minimums before stressing over carbs
3) continue lifting weights as hard as you can (don't even dare falling for that high reps is the goal to weight loss bullsh*t)
4) Use cardio as a tool to advance fat loss if you stall or are looking to eat a tad more on a day to day basis.

I like what you are slinging. You seem knowledgable.
I know some folks just need to lose some weight but the OP doesn't sound that fat. 6' 200 isn't really that fat....if I was him I would focus on strength and mix in some cardiovascular and follow the diet plan you suggested...by getting stronger he will replace bad weight with good weight...feel much better and the fight off the natural decline of strength and muscle mass men go through as they get older. Great long term benefits.


I also agree with the people who suggested to watch YouTube videos to learn proper form on lifts. When I was in my 20s I was strong as an ox but didn't care about form or proper rest or proper programming...just lift as heavy and as many reps as I could each day....it was hell on all of my joints.

Have a plan...stick to the plan
..have long term goals in mind....not just a shed 20 lbs in 30 days mentality

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1. There was crossfit vs noncrossfit pissing match

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Surprisingly enough, not yet. But be patient, we're only 5 pages in.

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and smaller portions

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Meh you can still shed pounds while eating normal

Some people weigh out their portions after meal prep. Its all based on how much you burn.

The most important thing is consistency! Saying that you sound like you could just get away from processed foods and benefit, since you're 40 and not too overweight. Go to the gym, watch other people, separate body groups to push(chest,shoulders, and triceps), pull(back and biceps), and legs with cardio to your preference (elliptical, tread, etc.). Cardio is about being at your target BPM. Bodybuilding.com has a million great beginner workout plans as well. Good luck.

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I'm out of active duty. I'm in a reserve unit now. Trying to get back on irr status

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gotcha

i skip leg day on the regular

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how in the hell did you get a nursing degree?

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It does shock me the percentage of doctors and nurses who don't understand nutrition.