(adsbygoogle = window.adsbygoogle || []).push({}); Hey guys, I just wanted some help here with my summer workout. My goal is to lose weight and get bigger/toned (cut). I weigh 230 lbs, I'm 6'1, my weight is primarily fat. I was just wondering if anyone could help me set a weekly schedule workout that I can follow that will best make me stronger and toned out. I have no sign of muscle, aka i have a beer belly and no biceps, well somewhat but not super toned. I just want help, can someone give me the perfect weekly workout with # reps and sets for this to completely work out. Btw I have about a month and a half left of summer.

I'll try and make this as short and simple as i can. You need to either go to the gym or have the confidence and WANT to lose weight. I was 50/50 on fat and then i did this routine which tuned me up. EVERYDAY is cardio day. You need to walk or run(depends on your knees and stamina) everyday for a minimum of 30minutes. I'm guessing if you want muscle then you'll go to a gym which you will go on a bike after your walking for 15minutes. Now, you'll have to work on your legs primarily in the time you're losing weight because that will help you walk more and give you stronger legs which will help you lose your weight. Do 5 sets of 15 reps on each leg machine. Try doing your thighs and calves because that's where it matters mostly. Don't put on too much weight due to your knees!!! Now, every week you'll do legs 3 days a week(not after each other) and the ones in the middle will be chest/back and triceps/biceps. You'll do for chest/back 4 sets of 12 reps on a weight you enjoy and comforts you. 10kg on each side for bench press is minimum. For triceps/biceps do 5 sets of 15 reps and don't add too much weight because that wont make your muscles, start on a low weight and build your self up as you see yourself improving. SUPPLEMENT TIME!!!

Supplements i recommend you take(helped me!):
Fat burner: OxyElite Pro-After you finish your bottle of OEP, you can move onto Grenade which is also a fat burner.
Muscle enhancer/Fat burner: Anadrox- This shit works like a charm while taking Grenade or OEP.
Don't take any protein shakes because you're over weight and you don't need protein because you have enough of it. Don't take drinks like Gatorade and shit, WATER WATER WATER!!! ONLY WATER!

Well, that's the best i can give you and good luck. If you need anymore help, PM me on here or skype: ahmedbadrawy

Thanks man this really helped, but like you said, the middle days, (chest/back or bi/tri) what about my other muscles such as Traps, Lats, Abs, Delts, etc. Should i focus on that once most my weight has been burned?

Yea, you don't really need to focus on these parts since it could give you back problems(happened to my brothers.) Abs especially. You could exercise these muscles after you have burnt your weight like you said.

The way I'm doing mine is the same workout 7 days a week.

I go and I workout my upper body, I then go workout my lower body (legs/Thighs), I then go work out my abs, and then I do cardio.

I spend about 20 minutes on upper body, 20 minutes on legs/thighs, 10 minutes on abs, and then I do cardio for 45min-1 hour going at a rate of about 4 miles an hour to burn around 300-400 calories.

You can do what I am doing to drop weight, though if you end up sore continue working out in those areas but reduce the weight to prevent hurting yourself since it microtearing has occured.

You can also do circuits and then cardio. Circuits work out your entire body.

You can do muscle targeting meaning you target one area of the body a day, this means one day you only work out your upper body, the next day legs, etc.

Cardio though is pretty much a good thing to do every day, you will burn calories at a standard rate.


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I'm a big guy, 285lbs; I'm 5' 11. I'm not the strongest but I am strong. Right now my aim isn't to bulk up but rather keep my muscles going each day so that they burn calories when I'm not working out and so that I target my fat. This way when I do end up dropping 30-40lbs, I'm not flabby but rather got a good amount of muscle, which will get stronger as I lose the weight.

Diet is huge though, without a good diet you will not lose weight and you might end up doing worse for yourself.

Eat about 30-40 minutes prior to workout; the reason is that your body will first digest and use the calories within your stomach and then push fat into your muscles once you have used up your main source of energy. If you eat after, you might end up with a hunger and eat more than normal, plus the food gets digested and can be stored back into your body as fat again, which you don't want.

Rows for tha hoes

Curls for the girls

Suns out Guns out

Big girls need love too

Back so wide girls get wet in between their thighs


btw i wouldn't listen to any of the advice that these brofessors are giving srs

"working out 7 days a week" lol no thanks jeff

"Don't take any protein shakes because you're over weight and you don't need protein because you have enough of it. Don't take drinks like Gatorade" lmao WHAT?!

mines:
Monday - chest and tri and abs
tuesday - back and bi
wednesday - shoulders and abs
thursday - legs
friday - chest and tri and abs
but you should add 40 minutes of cardio a day