First of Dec. I went to dr. And was told I was 280lbs and 30% body fat. I am 36 and haven't worked out in about 10 years so,but I started back. Cut my eating portions over half and I am now eating around 1500 to 1800 calories a day. Split up into 5 small meals. For breakfast I am having one scoop of syntha 6 protein shake as a meal replacement mixed with water, Another after I workout. This is counted in my calories for the day. I am down to 261, but seemed to have been stuck at that weight the last week.
My work outs consist of weight lifting 3 days a week and cardio 3 days a week alternated with one day off a week. http://www.muscleandstrength.com/workouts/3-introduction-to-bodybuilding-workout.html This is the work out program I am currently doing along with the cardio. I added an extra set to each exercise this week, because it felt like I wasn't getting much of a workout anymore.
For cardio I am on the treadmill for 30 min. each time. Been progressively working up my speed to keep my heart rate a 145 bpm. Currently I am alternating from 4.2 mph at a 5% incline and 5 mph at a 2% incline.
Should I keep up with this program or do I need to make some changes? My goals are to lose some fat and gain endurance and strength back. Not tryin to bulk up alot.
My work outs consist of weight lifting 3 days a week and cardio 3 days a week alternated with one day off a week. http://www.muscleandstrength.com/workouts/3-introduction-to-bodybuilding-workout.html This is the work out program I am currently doing along with the cardio. I added an extra set to each exercise this week, because it felt like I wasn't getting much of a workout anymore.
For cardio I am on the treadmill for 30 min. each time. Been progressively working up my speed to keep my heart rate a 145 bpm. Currently I am alternating from 4.2 mph at a 5% incline and 5 mph at a 2% incline.
Should I keep up with this program or do I need to make some changes? My goals are to lose some fat and gain endurance and strength back. Not tryin to bulk up alot.