So I got a gym membership for Christmas, and a free month beforehand as part of it
. I'm 6'3 250, was 175, but got sick and bedridden for a month and lost all semblance of a metabolism from a near liquid diet then. That was two years ago. I was 240 before and I whittled it done to that in my first couple years of college out of high school, so I know I can do it again.
Looking to drop 20 pounds before visiting family for the holidays.
Right now I'm biking for about 45 minutes a day, and doing the circuit training area for 45 minutes, both 5 days a week. Take the weekends off. The thing is, I've never had a clue about anything, despite knowing it worked in the past for me. Just started this week.
My current routine:
Bicep curls: 5 sets of 15 at 20 pounds
Tricep Extensions: 5 sets of 25 at 30 pounds
Weighted crunches: 10 sets of 50 at 40 pounds, sets of 3 throughout the routine
Back extensions: 3 sets of 25 at 135 pounds
Inner and outer thighs: 5 sets of 15 at 50 pounds
Hamstrings: 5 sets of 25 at 50 pounds
Quads: 3 sets of 15 at 40 pounds
Still trying to figure out my target areas on this stuff:
Lat pull down: 3 sets of 12 at 30 pounds
Shoulder Press: 3 sets of 12 at 35 pounds
Pec/Delt fly: 3 sets of 10 at 30 pounds
bench press: 3 sets of 12 at 50 pounds
leg press: 3 sets of 12 at 80 pounds
I'm still trying to find my target weight on the last area because my upper core has been too sore since I set these on Monday. What size sets should I be using when I don't want to gain muscle? Ideally, if I was at 10% bf I'd like to be 185 pounds at most at 6'3. Is more reps at lower weights helpful? What percent of my max lift should I be doing? How much break should I have between sets? I have been doing a 10 count.