Help me all you can please.

Alright well to start off my name is Trevor. I am 21 years old 5'10 and 265. I started losing weight back in may and have droped 40 pounds since then. I am stuck at a platue and i have no deffinete goal to go for.

The only equipment i have are 2 dumbells, a pull-up bar, and the road. What i am asking of you all is can you help me put together a whole fitness routine with the givin equipment. I wanna bulk up the muscle and cut the fat. So anything from supplements to take, to a nutrition guideline, to a weekly workout program would be greatly apprceiated.

I dont really do any excersing right now besides the occasional walk and taking the stairs at work. I am easily short winded with 2 flights of stairs. So even though i am 40 pounds lighter i am still in horrible shape.

Thanks for the help i know i will recieve and if you need anymore information let me know.

P.S. for my height what would be a good weight class to aim for.

Welcome to the forum. :)

Do a strength workout 2-3 times per week (with at leat one day rest between each workout) and do cardio 3 or 4 times for 20mins to an hour depending on the intensity. Make sure you have 1 or 2 (preferably 2) days of rest per week. Rest days should be nothing more than a walk.

Strength workout should include these exercises. They can all be done with no equipment.
squats
push ups
chin ups
sit ups

Id do 3 sets of each for now and add in a couple more exercises down the line. you want to ease into this at first so your body gets used to the extra stress. At the end of the session you can do a bit of cardio (jump rope, bike, run, walk etc)to make the workout a little longer.

As for nutrition start eating 4 or 5meals per day with protein, carbs, fats and fiber at each.

Hey Trever, welcome.

For starters, you might want to go with a simple routine that you can stick to. try doing them about 3-4 days a week. Here are a few exercises that you can try doing. For your legs, bodyweight squats, or squats while holding dumbbells: http://www.youtube.com/watch?v=Hkq4bHZIc9U
Step-ups, which can be also be done while holding dumbbells http://www.youtube.com/watch?v=PIveT1ptUt8

You can either do one or the other, or even both if you're comfortable. Try 3 sets of 10 repetitions, and if you feel comfortable with that workload that you can increase add a couple more reps and another set. Perhaps you might even want to add another exercise for that muscle group if you're comfortable.

As for some others, push-ups are good. If you have trouble doing them you can do them off of some steps, or with a couple of sturdy chairs to press off of.

Chin-ups are a good exercise too. If need be, keep the number of repetitions lower and try to do a few sets. You can also knock off a couple reps throughout the day by using the pull-up bar when ever you feel like it.

That should be the stable of your workout, but there are also a lot of different exercises that you do with a pair of dumbbells. By the way, how much do they weigh? Are they different weights, or the same? There's an assortment of exercises that you can do for your arms, shoulders, chest and back. I can give you some of these exercises if you're interested.

As for the road, just try to go for a walk consistently throughout the week. Everyday is nice, but to ease into it you might want to do a few times a week and go from there. As you get better you can start mixing in some jogging. Maybe walk a few minutes, then jog a minute. I knew of a guy that was starting out that would run a length of a block, then walk a block.

For now don't worry about a target weight class. Focus on some shorter term goals like losing 20 pounds by set date. You want to train consistently, as that's how the result will come from. I recommend a little notebook, or something to record your workouts in. Write down the exercises that you've done, the number of repetitions, your weight for the day, thoughts, feelings, goals, etc. A calendar is a good thing to use in conjunction with, as it helps you visualize yours goals, and have a better sense of now.

As for diet, never miss breakfast. A healthy cereal with fruit and toast on the side is nice. Every now in then I like to make myself scrambled eggs in the morning. Try cutting back on anything that may hinder your efforts, such as processed food that you'd have to throw in the microwave, chips, sodapop, and beer. You don't need to a U-turn immediately with your diet, but gradually your diet should become healthier as you become moreself-conscious about your health.

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One thing about situations where you want to lose weight, but want to gain muscle - as a generalism (for people who are already regularly training) and all things equal (ie no drugs) you can't really do those both things at the same time.

However, there is the "newbie effect" whereby untrained people find they will build muscle because of the new stimulus of resistance, whilst losing fat (because of the deficit in in vs out).

I guess what I'm trying to say is that as somebody new to training, you will find that works at first, gaining muscle, and losing fat - for a brief period. But after that, once your body because more accustomed to it, the body and metabolism doesn't work that way.

For trained people, the best you can hope for when losing fat (all things being equal) is that you don't lose any muscle.

So what I'm really trying to say is don't focus too heavily on bulding muscle whilst your trying to lose fat. You will gain some muscle in that process, simply as a result of being new to the stimulus, but focus on a period where you're trying to lose weight, and ideally bodyfat, then when your weight is more around your target goal, then start to focus on building muscle to meet your needs.

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Originally Posted by wesrman

Welcome to the forum. :)

Do a strength workout 2-3 times per week (with at leat one day rest between each workout) and do cardio 3 or 4 times for 20mins to an hour depending on the intensity. Make sure you have 1 or 2 (preferably 2) days of rest per week. Rest days should be nothing more than a walk.

Strength workout should include these exercises. They can all be done with no equipment.
squats
push ups
chin ups
sit ups

Id do 3 sets of each for now and add in a couple more exercises down the line. you want to ease into this at first so your body gets used to the extra stress. At the end of the session you can do a bit of cardio (jump rope, bike, run, walk etc)to make the workout a little longer.

As for nutrition start eating 4 or 5meals per day with protein, carbs, fats and fiber at each.

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Ok thanks for all the help. Ive been really busy and have been away from the computer for a few weeks. i appreciate all the help you have given me. Those vids are pretty cool.