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well your going to need to shed a few pounds. we all know loosing fat and keeping musle is very hard.I recomend a 5x5 work out 3 times a week and cardio 5-6 days a week make sure that protien intake is up especially after you work out and carb up a little just before your weight lifting. Monday Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday s heavy triple) Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday s heavy triple) Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday s heavy triple) Wednesday Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again Incline or Military 4x5 Ramping weight to top set of 5 Deadlift 4x5 Ramping weight to top set of 5 Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday s, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 Ramping means moving up in weight when you dont ramp that means keep the weight the same.
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Try and get some weight off before you get into the plan. If you weigh 250 tells me that you might be eating close to 3000 cal. a day. Cut it to 2500 or less over a one month period.........then down to 2000....2000 should take you down to 200 lbs in time. Just drink lots of water before meals, during meals and after meals. Try and do your running thing while you young, because packing that much weight and running is not good for you at all. Get it off and keep it off. Once you get down then start a good workout plan. If you start lifting weights now you will just stay big with out some one who is really sharp in the field to help you. Good luck to you and get it done now. Quit screwing around and do it. Now!!! Leave the sugar and soda s alone. Do some reading on the subject.........so you can beat it.
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look if you go swimming for two hrs every day and then go jog you will be trim and fit. No nonsense, it works I have done it and you will love it. And eat more fresh veggies that meats and drink lots of water. Good luck. And to firm up skin a lot one hr bath in a pound of sea salt twice a week will firm after and during weight loss.
