Right now I am going to the gym 5 days a week.
Mon-Thursday I do cardio for about an hour last week made it 2 hours.
Firdays I do machine wieghts.
Right now I am doing 5 sets of 5 reps.
I am doing 225lb Bench Press, 215lb Lat Pulldown machine 105lb Shoulder Press, 160lb Tricep Dip, 260lb Leg Press, 150lb sit up machine, 140lb bicep curl machine.

1st I would like to start using free wieghts, but something like the bench press I don't want to do without a spotter which I don't have.
2nd I am trying to lift more and even with a clean diet I am having a hard time losing wieght and keeping a high portien intake. I am 235lbs trying to get down to 215lbs.

I always bench press without a spotter because like you, I don't have one. What you should do is lift a weight which is safe enough so you don't need a spotter and also gives you a good workout. A weight where you get in between 8-12 reps. No need for a spotter than and the weight is heavy enough.

"Right now I am going to the gym 5 days a week.
Mon-Thursday I do cardio for about an hour last week made it 2 hours."

Okay, honestly you don't need to be doing that much cardio unless you're training for a triathlon. Second problem if your're trying to lose weight you need to do more reps. Third, Lift weights everyday, lifting also burns calories so enough of the hour long cardio sessions. Try doing 4 sets of 10 reps. For the cardio run at a good speed for about 5-10 min a day to just warm up.

Do you even know your body fat % that would help a ton. Also a high protein intake with that little of weight training is all bad.

Going to the gym is also a lifestyle you have to have a good diet, drink tons of water and keep up at the gym.. fall behind on any of those and you'll notice.

An alternative to bench would be dumbbell bench no spotter needed.

I could give you my whole routine, but it would take me a year to write everything out, so here's what you need to do. Each day of the week target 2 muscles. Mon- Chest shoulders. Tues Backs and bi's. Wed abs and tri's. Thurs all legs and for Friday you could do that as a cardio day... or do whatever you felt like you didn't workout hard enough during the week. Do 3 to 4 different exercises for each muscle too. You can ask people at the gym what exercises they like best for each muscle, who knows you might make a friend, or you can check online.

Make sure when you go to workout, WORKOUT, you should be dead at the end of each session.. Sometimes it's difficult for me to turn the steering wheel on my drive home, so that's where you should be..... also drink 3 or more bottles of water while working out too.

Hey dude,

I'm cutting for an MMA fight as I'm typing this. Here's a few pointers:

*Drink COLD water all day. Your body has to burn energy to heat up the water in your body and process it. You should easily go through a gallon in a day, if not more.

*Eat 5 smaller meals instead of 3 larger meals... boost your metabolism.

*Calculate your carbs, fat, and protein intake for the desired weight. You can find the equation in a book called "Anabolic Primer." This is the toughest part as you have to literally know exactly how many grams of carb, fat, and protein you are putting into your body, but this is the most important part of dieting.

*Take a thermogenic supplement, such as ECA (Ephedrine Caffeine Aspirin). You can buy primatene tablets behind the counter at any pharmacy, and buy "awake" pills or drink coffee. 2 primatene tablets, 1- 325mg aspirin, 1- cup of coffee is sufficient. You will run a fever of about 101 all day and feel like a champ. Don't do this if you have any kidney problems, and use it intermittantly. 1 week on, 1 week off.

*(not for the faint-hearted) Cardio twice a day, 3 times a week. In the morning, windsprints. In the evening, distance (no more than 5 miles).

*On the other 3 days you are not doing cardio, lift in muscle groups.

Mon- Cardio Tue- Back and Bi's Wed- Cardio Thurs- Chest and Tri's Fri- Cardio Sat- Legs and abs (to include obliques) Sun- off

Any other details you may like to know, feel free to ask!

Hope this helps!


-Ruggedized

_________________
-A bad wingman puts the ass in assistance; a good wingman helps build the fort in comfort.
-You can't say overreact without saying ovary.

First off just start light with benching, and you will realize as long as your not going for stupid stuff like your 1rm (one rep max) you don't need a spotter. Secondly just drop you carbs real low if you want to lose weight. You will lose some strength when losing weight, but as long as you continue to take in 1:1 ratio of grams protein to weight and a little bit of carbs and healthy fats like the ones found in nuts you won't lose to much strength but yeah. Whenever I wanted to cut for wrestling I would just cut out 90% of my carbs. Also if your not doing this already try eating slow digesting carbs like sweet potatoes, SPAM, and brown rice when you do eat carbs. They make your body feel full longer and don't spike your insulin.

May i suggest supplementing planche push ups in exchange for bench press?

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^That's my channel where I learned it myself. Ladies love it b/c it's a fun party trick :p