Current Events > What's a good workout plan for a fat dude?

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nayr626
04/12/17 5:34:14 PM
#1:


I think my body is too bad to do Basketball (really the only sport I enjoy).

I played last Friday and Saturday. Tried to play today, but I couldn't last long.

Maybe I'll take my Dad's morning walk shift with the dog (he usually does morning, I do evening).

Any ideas?
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philsov
04/12/17 5:52:09 PM
#2:


If your goal is to "play baseball for a long time" then you'll want a general approach since you need all of cardio endurance, muscle strength (for sprinting and throwing), and losing weight for more speed/ease on joints.

Caloric restriction (-500 Calories from TDEE)
cardio at least 2x a week (one day with intervals, one day with steady state)
resistance training at least 2x a week focusing on triceps, shoulders, back for throwing along with legs/glutes for sprinting and core for general well being.

Something like:
Overhead Press
Planks or hanging leg raises
Chin ups or lat pulldowns
Squats or Lunges

with the goal of gradual improvement each and every successful session. Run a little farther or crank out an extra rep or increase weight or bar or whatever.
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Squall28
04/12/17 5:53:31 PM
#3:


Just keep playing basketball. You'll make gradual progress.
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Vindris_SNH
04/12/17 5:54:54 PM
#4:


Your first concern should be your diet, not exercise.

But I'd suggest strength training and walking at a strong pace. If you're already large you can do a lot of damage to your body from running with that much weight.
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EvalAngell
04/12/17 5:56:17 PM
#5:


The workout plan you need is called consistency. Pick a weekly routine and stick to it for 90 days. Make working out a regular part of your life and you will reap the rewards. Treat it like a job. Not a hobby. If you abandon the job, you'll become fat and out of shape again ("fired"). If you keep going and training you'll look better and feel better ("promoted").
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nayr626
04/12/17 5:56:31 PM
#6:


philsov posted...
If your goal is to "play baseball for a long time" then you'll want a general approach since you need all of cardio endurance, muscle strength (for sprinting and throwing), and losing weight for more speed/ease on joints.

Caloric restriction (-500 Calories from TDEE)
cardio at least 2x a week (one day with intervals, one day with steady state)
resistance training at least 2x a week focusing on triceps, shoulders, back for throwing along with legs/glutes for sprinting and core for general well being.

Something like:
Overhead Press
Planks or hanging leg raises
Chin ups or lat pulldowns
Squats or Lunges

with the goal of gradual improvement each and every successful session. Run a little farther or crank out an extra rep or increase weight or bar or whatever.


Damn that's a lot. So just keep on doing it along with working out my muscles?


So that's -500 from my daily recommendation? Problem is I have to be extra cautious..one wrong pivot or bad run and I'm afraid of injuring myself..and that would set me back further.
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nayr626
04/12/17 6:02:10 PM
#7:


Vindris_SNH posted...
Your first concern should be your diet, not exercise.

But I'd suggest strength training and walking at a strong pace. If you're already large you can do a lot of damage to your body from running with that much weight.


I'm trying, but I feel like I'm getting nowhere with it. Only lose like half of what I'm supposed to in a weeks time, and it's starting to piss me off.

I'm trying to not obsess over it too much..but I should be progressing faster.
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philsov
04/12/17 6:02:37 PM
#8:


-500 calories isn't much once you start logging food intake. Usually it's just a matter of nixing a snack and having a lighter lunch. If you're fat, odds are 2000 calories a day is a deficit for you anyways. Also your weight fluctuates naturally so if you're expecting noticeable results in a week you're going to be sorely disappointed.

nayr626 posted...
I'm afraid of injuring myself.


Noted. Uh... how fat are you, exactly?

There's all sort of injuries that can occur while playing baseball itself. Ideally these exercises will make playing easier, more effective, and reduce your risk of you spraining something while playing in the first place.
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nayr626
04/12/17 6:10:48 PM
#9:


philsov posted...
-500 calories isn't much once you start logging food intake. Usually it's just a matter of nixing a snack and having a lighter lunch. If you're fat, odds are 2000 calories a day is a deficit for you anyways. Also your weight fluctuates naturally so if you're expecting noticeable results in a week you're going to be sorely disappointed.

nayr626 posted...
I'm afraid of injuring myself.


Noted. Uh... how fat are you, exactly?


There's all sort of injuries that can occur while playing baseball itself. Ideally these exercises will make playing easier, more effective, and reduce your risk of you spraining something while playing in the first place.


Not really comfortable saying that, but really bad.

I'm trying. I've given up soda and sugary drinks, rarely have chips or other greasy snacks in the house, no candy, chocolate, or ice cream etc. Especially after a work out I feel so starved. Some days are better than others.
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SSJGrimReaper
04/12/17 8:24:36 PM
#10:


nayr is the best basketball player on CE
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sLaCkEr408___RJ
04/12/17 8:26:17 PM
#11:


nayr626 posted...
I think my body is too bad to do Basketball (really the only sport I enjoy).

Stop making excuses
https://www.youtube.com/watch?v=2T-GqlQ_nuU
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Iodine
04/12/17 8:28:50 PM
#12:


This is a rather basic routine:

https://forum.bodybuilding.com/showthread.php?t=169172473
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nayr626
04/12/17 8:34:44 PM
#13:


SSJGrimReaper posted...
nayr is the best basketball player on CE


I wish.

sLaCkEr408___RJ posted...
nayr626 posted...
I think my body is too bad to do Basketball (really the only sport I enjoy).

Stop making excuses
https://www.youtube.com/watch?v=2T-GqlQ_nuU


Dude has to be like 100 pounds heavier than me damn..

He has good offense though. Everytime I end up playing in a pick up game there criticism is I'm a good passer, but since I rarely go for the shot myself they know I'm looking for the pass.



Iodine posted...
This is a rather basic routine:

https://forum.bodybuilding.com/showthread.php?t=169172473


What's a good weight to start with?
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awesome999
04/12/17 8:41:34 PM
#14:


nayr626 posted...
What's a good weight to start with?

Weight doesn't matter. Nail the form first. Use the lightest weight that you can do with impeccable form, then keep on increasing as you get comfortable

What are your thoughts on supplements guys. I want to gain muscle. I'm looking at optimum nutrition whey, creatine and casein

Obviously it's gonna be different for losing weight...
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Lorenzo_2003
04/12/17 8:41:57 PM
#15:


sLaCkEr408___RJ posted...

Stop making excuses
https://www.youtube.com/watch?v=2T-GqlQ_nuU


That dude looks like a rhino, and I mean that in the best way possible. I'd be really afraid of stepping in front of him once he's built up some momentum.

Thanks for sharing the vid!
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Iodine
04/12/17 8:56:06 PM
#16:


nayr626 posted...
SSJGrimReaper posted...
nayr is the best basketball player on CE


I wish.

sLaCkEr408___RJ posted...
nayr626 posted...
I think my body is too bad to do Basketball (really the only sport I enjoy).

Stop making excuses
https://www.youtube.com/watch?v=2T-GqlQ_nuU


Dude has to be like 100 pounds heavier than me damn..

He has good offense though. Everytime I end up playing in a pick up game there criticism is I'm a good passer, but since I rarely go for the shot myself they know I'm looking for the pass.



Iodine posted...
This is a rather basic routine:

https://forum.bodybuilding.com/showthread.php?t=169172473


What's a good weight to start with?


A weight you can perform 10 reps with good technique.
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the_cajun88
04/12/17 8:57:22 PM
#17:


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sLaCkEr408___RJ
04/12/17 9:57:37 PM
#18:


RIP
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