Workout/Diet Question

[Bodhi7]

I am 36yo 5'9" and 291 lbs. I am VERY out of shape. I have made me a workout routine that I would like to see what you guys think...

Diet: 3 meals prot/veg, 2 snks prot, prot after wo, multiv..cheat meal 1 day a week.....kinda like the body for life diet.
Weight Workout: M-W-F..following kinda the same beginners routine in Arnolds education of a bodybuilder.
Cardio: After weight workout and on tu/thu walk -run 1.5 miles Sat/Sun 2miles
as quick as I can..I'll be walking right my door to do this and the street I run on is up/down hills..
Tue/Thu: Karate Class 1hr to learn and to get in shape..
I also will do Pushups/Crunches/burepees starting with 5 reps adding 5 reps each week and hit my heavy bags.
After I get in better shape I will start taking Brazilian Jiu-jitsu on Mon-Wed 1hr in the afternoon.
My goals are: Get under 200 lbs in weight, Bench 315lbs, and be in well enough shape to start training MMA.

Is that Too much? Any Info good or bad would be great!

I do have a diet question, I know there is a formula where you figure out how many calories you eat in a day to maintain your present weight and that you can cut 500 cal a day from that to loose weight, my question is Why cant you just figure out how many calories it takes to maintain the weight you want to be at and just that amount to be that weight?

[RoaringMad Mac]

Let me see if I am understanding you correctly.About your question. The reason you take your current weight and deduct 500 calories or up to 1000. You don't want to go over 1000. The reason for this is this is considered a crash diet. Number 1 is when you drop calories to low from your maintenance calories you can loose valuable muscle that is used to burn calories sufficiently. Number 2 your body will notice the change and then hang on to extra fat to compensate for the loss of calories. Meaning it goes into survival mode and hordes fat. That is why you want to gradually go down. This is also why physical activity will help burn it off faster than just dieting alone. It is called burn the fat Feed the muscle.

Now, Looking at your workout: It looks fine. Some people would sit there and say do this or do that,but for what you plan on doing it is a lot of activity with plenty of rest time. If you are wanting to train MMA or some type of boxing that physical activity is using more body movement than bodybuilding type training alone. I would make one suggestion though as you start out since you said you were out of shape. Instead of right off running when you walk out your door. I would walk for at least 5 to 10 minutes at least to warm up stretching along the way getting muscle warm for your run, this will make that run much easier.read This thread:
http://forum.illpumpyouup.com/showthread.php?t=9675
and this thread
http://forum.illpumpyouup.com/showthread.php?t=9687

These are good sources to use to get used to the running. Being 291 pounds and out of shape you want to start off slowly. Believe me the slow method works because you will get there a lot quicker if you are starving to do more instead of dreading the next workout run. I can say this because I weigh more than you and I am up to 4 miles on Tuesdays and Thursdays the other days 2 miles.

Good luck.

[kickboy]

This is all just my opinion so do not let it sway you from your goals but you may want to reflect on it later.
5’9 bench 315 and train in MMA at below 200lbs. Tall order Bro.
I am 5’8’’ naked and barefoot with a slight slouch, When I get to 175 I feel fat and slow in the ring (but strong) my best fight weight is 158lbs and I could cut 5 pounds in a day with no problem, and walk in the ring the next day weighing 160.
I agree with Mac that you want to take it slow, learn your body over time and revaluate your goals every 12 weeks or so. I think you should look at diet very close, take your blood pressure and monitor you resting heart rate each day. Go for good health and the pounds that you weigh and lift will adjust themselves over time.
My big advice is to avoid the trap of excuses. Have you ever herd someone say “I can’t do squats I have a bad knee.” My question is, have you ever tried to do them with very light weight on a smith machine leaning back to take some of the pressure off your knee?
Here is my favorite; I just want to get my chest looking good. SPOT TRAINING DOES NOT WORK.
It is a journey I encourage you to Shi-Jock (Korean for begin).

[Bodhi7]

MadMac Thank you for your help! When I said I start running right out my door..I ment to say I dont have to drive to a track I run down my street...I always start out walking...I thought about doing the cardio program from the body for life workout..Have you seen this and in your opinion is it good?

KickBoy Thanks for your help also! I know 315 is alot for under 200lbs.What kind of Martial arts do you study?

[Fed372]

315 to 200? I was in the same boat as you not too long ago. I made it. Took about 9 months. MOST of my weight loss was because of my diet changes. I ate cleaner than you could ever think for about a month, that was step 1. Then I started Walking(walk 15mins one direction, TURN around and try and make it home/back to start point in less than 15mins) for about a month EVERY DAY!!!! for a month, Then I incorporated the weight training. a body part a day with 3 exercises 4 sets of 10.

Then you just throw it all together. The diet you adjust to your needs, The walking will turn to running and the weight on the bar will go up.

Best of luck to you. If you need anymore help lemme know. Mac and KICK BOY are who pulled me though so you have some good support there.

[Bodhi7]

Hey FED372 thanks for the info! I realize its gonna be a long road but its worth it. I am starting out slow but not too slow right now I'm just trying to get the soreness out! I'm eating clean and started walking 30 min I'm also doing a very basic weight routine..right now I'm just trying to get used to doing "something". I'm not even gonna worry about seeing a difference for at least a month...
I have a question for you if you dont mind, Did you have any problem with loose skin? I'm worried because of my age and how long its been since I was in shape that I might have alot.

[Fed372]

I dont but I made the transition from light lifting to what I consider Muscle developing lifting. So as the fat goes muscle will take its place. Try coca butter to deal with streatchmarkes.... Don't worry about it right now to be honest just worry about getting the inches off. I say inches because there will come a point in your transformation where the weight wills top dropping and level off for a bit as the muscle will tale over and you will have to rely on the mirror to see results instead of your scale. Keep a monthly measurent list of chest/waist/abs/ and arms/ legs both calfs and quads The weight will come down and the inches will come off. Just stick too it and remember when its the hardest is when you are goin to gain the most in results if you finish that day.