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Big Daddy B > Training Q&A

Help me with a plan!

posted Jul 22, 2014 11:22:23 by apathy935
*A previous post*

I'm one fat mofo! Weighing roughly 325 lbs at 5'11 never stepped into a gym and always eaten like theres no tomorrow and looking change that. I do Thai boxing 3x2hr a week so not completely jelly lol. Always liked the idea of bodybuilding but never had the balls to go do it.

*A previous post*

Like I said I've never stepped in a gym and I've just got a membership to one. Here is a virtual tour of the gym equipment - -
As you can tell it's nothing special. Very limited equipment.

I have bought Test E but don't plan to take it until I've got myself into some sort of routine.

Do any of you have any tips or plans I can begin with?


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11 replies
Tanner simpson said Jul 22, 2014 19:28:05
I would like to see you walk for 1 hour per day for a solid month to lose some weight and get your cardio vascular system up for weight lifting. This will be a journey so don't rush it.
Start eating clean, don't over think it but you know what I mean, no FAST food.
apathy935 said Jul 22, 2014 22:16:59
I walk 45+ mins 5 days a week to get to work. And surely the 3x2hrs of thai boxing is enough cardio?
As for food I've started cookie shit tons of chicken(No sauce) with peppers and then whacking it in the fridge so i never have the excuse of "Nothing quick to eat!". I'll eat that with a wholemeal pitta or wholegrain rice instead of grabbing a bowl of cereals or whatever.
Tanner simpson said Jul 22, 2014 22:26:14
Sorry didn't see the boxing in there. Keep the walking and boxing in and add this. Do not go to failure on the exercises. Eat healthy protein, fats and carbs and keep most carbs around boxing and or weight lifting sessions.


DAY 1 Chest and Calves
DAY 2 Back
DAY 3 Off
DAY 4 Arms and Forearms
DAY 5 Shoulders and Calves
DAY 6 Legs
DAY 7 Off

(1) Chest

Incline Smith Machine Press or Incline Barbell Press: 4 sets (4-8 reps)
Incline Dumbbell Presses 2 set (6-8 reps)
Hammer Incline press: 2 set
Dumbbell or Machine Flyes 2 sets (8-10 reps)

(2) Calves

Standing Calf Raises or Calf Presses on Leg Press machine 2 set (15 reps)
Seated Calf Raises 2 set (15 reps)

(3) Back

Lat Pull-Downs or Pull-ups 3 sets (8-12 reps)
Bent over Barbell Rows: 3 sets (8-10 reps)
One-arm Dumbbell Rows 2 sets (8-10 reps)
Machine Rows 3 sets (4-8 reps)
Hyperextensions 2 sets (15-20 reps) or Deadlifts 3 sets (4-8 reps)

(4) Arms

(A) Biceps

Single-arm cable or dumbbell curls 3 sets (8-10 reps)
Single-arm dumbbell hammer curls 2 sets (8-10 reps)
Single-arm dumbbell preacher curls or concentration curls 3 sets (8-10 reps)

(B) Forearms

Dumbbell reverse wrist curls 2 sets (15 reps)
Dumbbell wrist curls 2 sets (15 reps)

(C) Triceps

One arm pushdowns 3 sets (10 reps)
One-arm reverse grip cable pull-downs 3 sets (8-10 reps)
One-arm overhead dumbbell (or cable) triceps extensions: 2 set (8-10 reps)
Dumbbell or cable kickbacks 2 sets (8-10 reps)

(5) Shoulders

Machine press or Dumbbell press—3 sets (4-10 reps)
Machine Lateral raises (one arm at time) 2 sets (8-10 reps)
Dumbbell or cable front raises 2 sets (10 reps)
Bent-over Dumbbell (or cable) raises- rear delts 2 sets (8-10)
Shrugs (dumbbell or barbell) 2-3 sets (8-12 reps)

(6) Legs

Squats 4 sets (4-12 reps)
Leg press or Hack Squat: 3 sets (10 reps)
Leg extensions: 3 sets (6-10 rep): 1 set (8 reps) one leg at a time
Single-leg standing or two-leg lying Hamstring curls: 3 sets (10 reps)

(7) Abdominals

Leg lifts 2 sets (25-50 reps)
Crunches 2 sets (25-50 reps)
Side Crunches 2 sets (10-20 reps to each side)

BostinLoyd said Jul 23, 2014 06:06:21
Yes stick to that low volume workout that tanner just posted!! Diet is key tho in fatloss obviously
apathy935 said Jul 23, 2014 22:18:02
Awesome, cheers.

Hope do you lot work out how much calories, carbs, protein etc etc you have?
apathy935 said Jul 29, 2014 14:09:18
Are calves on 2 days because they're one of the hardest muscles to add mass?
Tanner simpson said Jul 29, 2014 14:47:55
Yeah and they recover very fast. you could hit calves eod if you wanted to, imo.
apathy935 said Jul 29, 2014 15:01:09
Fair enough. Guess being a fat fucker all my life has had it's benefits for my calves then, lol. Annoys me that my upper body strength is so tragic in comparison though lol
Tanner simpson said Jul 29, 2014 15:26:10
It will come man just keep grinding and stay positive
apathy935 said Jul 29, 2014 15:34:16
With the sets should I be using a weight I can only just managed to do all of them or a weight I can pound it out with?
Tanner simpson said Jul 29, 2014 15:47:03
Don't over think it, but you should use a weight that when you get your last rep you might only have 1 or two more reps left in the tank. After you have been training for a while then you can think about going to failure and stuff like that but right now just don't put that shock on your nervous system
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