File :-(, x, )
Anonymous
about 2 years ago I weighed about 300lbs. I started riding my bicycle outside during the summer and ice skating during the winter. about a year or less ago I started a mostly daily routine of mostly bodyweight exercises mainly targeting the core (abs and lower back). Then adding some dumbell exersizes as well as heavy bag and stationary bike with arm movement. As well I have been eating progressively better and now eat oatmeal with walnuts and OJ for breakfast, snack of lots of fruit, late lunch of mostly supper leftovers or hotdogs (I know they are not good but love them sooo much). For dinner I have been eating lots of salads along with normal healthy foods. I drink mostly water.

Getting to my question I have been developing a workout routine and have finally got an idea on how to break it up.

MON - FRI - lengthy ab and lower back (body weight) exersizes as well as some bodyweight leg exercises, and when the ice is formed I will ice skate 4-5 days a week as well as end my skate with HIIT on MWF.

MON - Legs and upper back
TUES - cardio (stationary bike, bike, heavy bag etc)
WED - chest, shoulders and arms
THUR - cardio (stationary bike, bike, heavy bag etc)
FRI - - Legs and upper back

WE - Rest and sex sprints with wife.

if you read all this other pointers would be great. been looking at ExRx.net and it is great. Also I do all this at home.
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>> Anonymous
OP here. sorry I forgot to say I weigh <180 now and am 6'

also there is a tl;dr in there.
>> Anonymous
what no armchair internet fitness coaches or trolls on /fit/ today???
>> Anonymous
damn I guess I should have asked the same ol stupid question here.........
this sux
>> Anonymous
probably better I dont get your worthless advice anyway. FU cause this will probably 404 by the time I get back from going to the store with the rampant crap topics today.
>> Anonymous
Orange juice has a lot of sugar in it.
>> Anonymous
>>366214
100% OJ has 25g per glass (one cup)
is that really that bad if only drinking one a day?
25g sugar = one tbsp
but in OJ it is natural sugar.
so still that bad?
>> Anonymous
>>366228

I'm just saying that by getting rid of it you could easily cut out that much sugar from your diet and easily get vitamin C elsewhere (from fruits, which are healthier than the juices because they eliminate the fiber and nutrients inherent in the fruit product). Don't take supplements though, there have been studies that show they're not good for you.
>> Anonymous
>>366260
thanks. actually sugar is something I have been trying to avoid.
Have switched from oatmeal packages to quick oats.
cut out the sugar in my coffee.
try to limit my bad snacks (dark chocolate) to every other or third night.
As well that is why I drink mostly water (other than my one coffee with milk and my OJ in the AM)
and would rather stay away from supplements as well.

ideas on my suggested routine split?
>> Anonymous
oh and thanks for replying.
>> Anonymous
>WED - chest, shoulders and arms

that is going to seriously suck, dude. Especially if you do lower back exercises as well.
>> Anonymous
what are your goals
>> Anonymous
>>366333
to get fit/muscular but not body builder type. I am aiming mostly on my core(gut/handles0 because that is where I gain most of my weght and hold onto it the longest. I want to target my upper back 2x so I can gain and keep better posture (core also for same reason). I have always had chicken legs and a no ass so the reason for the legs 2x. As for my arms/shoulders/chest I have seen easy gains in them in the past. I feel a proper routine once a week along with a few extra body weight exercises through out the week will be more than plenty for my arms.
>> Anonymous
>>366397
OR
tl;dr
6' tall male @ 175lbs
want to convert rest of fat to muscle / stay 175lbs