hello everyone... (New here)

Ok let me start off with the simple part, my names Ivan... I am 24 and I'm a fat over weight entrepreneur and film maker. The problem is I live in Vegas and there is just sooo much good food, bad ass bars, and clubs.

I am 6' and weigh in at 252 LBS... HELP!

I been walking around the neighborhood every night for two weeks now and changed my diet I take in only about 1200 calories a day and I feel healthy! I went from chest pains every now and then to completely just feeling great. I am sure its the weight I've shaved in the last two weeks and the healthy eating. Plus I quit smoking cigarettes about 2 months ago as well :-)

So here is the question part. I have a golds membership and I want to make sure I really use it to the max. I dont have a workout buddy nor do I want to pay 100 bucks a session to a trainer. So I need some help with what to do. I've read the vast posts on routines and they sound great but I dont know what half the excersises mentioned are LOL. Are there any sites that can help me figure that part out? I've done a few google searches but only come across forums like this one... This seems like the only sane one so here I am.

My goal is to go to the gym Monday - Thursday my schedule and the gym operation hours dont really match up too well so I cant go 7 days like I want. I want to get the best workout possible on those four days then continue my walking Friday - Sunday night.

So far here is what I do.

Monday
Cardio 10 minutes tred or bike
Bench press
Incline press
Decline press
Bar bell curl (3 sets of 21's) These are 7 reps bottom to halfway up 7 reps from half way up to top and 7 reps from bottom to top. 3 times...

Then Tuesday - Thursday I end up doing the same stuff but Ill throw in some random stuff that I dont know the names of LOL (see im lost) Weight training during my football years was a waste cause all we did was our chest and I did my calfs... I see everyone else else doing all kinds of stuff and I cant figure out what I should do.

So any help would be great thanks.

Cardio is better done post-workout instead of pre-workout, you use up glycogen levels during running and the consequences is an unproductive workout.

1,200 calories isn't really enough. That's not close to what your daily requirements are. The sensible approach would be calculate your calories then subtract 300 calories from that and try to burn 200 calories per day running, jogging, walking, etc. This will put you in a -500 calorie deficient resulting in 1 lb lost per week. since 35000 calories = 1 lb.

Ideally, you wouldn't want to lose more than that unless you don't mind losing both muscle and fat.

What is your routine outside of your chest session? If you're using bench presses you need the opposing movement, you're using the horizonal push to the horizonal pull is needed to maintain shoulder balance (the barbell row). Make sure you're using the same philosophy in the vertical plane as well, using pull-ups & presses.

What do you eat? What is your bodyfat? What is your goal weight? What is your goal bodyfat? What does your routine look like?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Note taken on the cardio and the eating :-)

Eating:
Oatmeal
Fruits for snack (apples, bananas, plums, and oranges)
Salad & chicken breast for lunch
1 lean ham and non fat cheese on wheat sandwich snack
Veggies (brocolly and a potato) with chicken breast
Yogurt snack
(Sometimes 100 calorie pop corn) If I'm watching a movie.
No pop or juice anymore just water and a max of 3 MGD 64s on weekends if I go out.

Body fat
23% (Thats what my phone calculated)

Goals:
Weight 200 lbs
Bodyfat 14%

My Monday routine is my everyday routine. I don't know what else to do. I been reading the boards and doing research trying to figure out what else to do.

MVP


Cardio is better done post-workout instead of pre-workout, you use up glycogen levels during running and the consequences is an unproductive workout.

1,200 calories isn't really enough. That's not close to what your daily requirements are. The sensible approach would be calculate your calories then subtract 300 calories from that and try to burn 200 calories per day running, jogging, walking, etc. This will put you in a -500 calorie deficient resulting in 1 lb lost per week. since 35000 calories = 1 lb.

Ideally, you wouldn't want to lose more than that unless you don't mind losing both muscle and fat.

What is your routine outside of your chest session? If you're using bench presses you need the opposing movement, you're using the horizonal push to the horizonal pull is needed to maintain shoulder balance (the barbell row). Make sure you're using the same philosophy in the vertical plane as well, using pull-ups & presses.

What do you eat? What is your bodyfat? What is your goal weight? What is your goal bodyfat? What does your routine look like?

1) Read this up and implement however u like :
Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

2) Get a copy of starting strength

3) Gold's gym in my area has a smith machine for a squat rack. if urs has the same, then it's time to start looking for a new gym. trust me on it.

4) Dont waste money on personal trainers. 90% of them are crap. does'nt matter if they got 30+ years in training or whatever they claim. a better option would be to get a good workout partner.
 
5) All the best.
__________________________________________________________________

Anbe Sivam. Period.

Thanks for the advice... My location has a smith machine and a squat rack. Just out of curiosity whats wrong with the smith machine?

There two "starting strength" books one is "barbell training" and the other is "beginners weight training" which one should I get?

Smith machines restrict the inevitable front to back shift, when your squatting.. it is not the natural way to move... We move in three dimensions, but the vast majority of machines used for resistance training (like the smith), restrict you to only two planes... short story, they are not as good for your knees...

this one
http://www.amazon.com/S...05421/ref=dp_ob_title_bk

Thanks :-)