Need workout suggestions.

Answered on August 19, 2014
Created December 30, 2012 at 3:44 PM

Hey all, new caveman here....

I've been on the Paleo diet for about a week, and need to find a workout routine, and would love some help.

First, I'm 6'5" and about 270. I gained about 35 lbs in the last year (and since lost 10 of it) after an accident caused me to have an ankle reconstruction, and 2 low back surgeries.

I'm able to workout without restriction now, just need to pay attention to my body.

My workout thus far has been focused on rehabilitation, mostly on my leg which was atrophied after 3 months in a cast.

So, I'm looking for a good weight-loss, and strength building workout to accompany my new diet, and lifestyle.

I usually work out in the morning before work. My work has a gym attached, and my wife works evenings, so I have to be home for the kids, so that limits my ability to take structured classes.

SO... in short, I'm looking for:

  • Paleo Friendly
  • Self guided (Videos are welcomed)
  • Good for fat loss
  • Ability to scale back if I'm stressing my injuries

I really appreciate you all on the site, and the resources and knowledge you have to offer.

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8 Answers


on December 30, 2012
at 06:16 PM

Take the opportunity to check out Doug McGuff's Body By Science & his website. He advocates lifting heavy and taking lots of recovery time. I've been following his programme for about 7 months now and my body composition is definitely changing for the better.

Lots of Paleo-type commentators advocate keeping cardio to the minimum (except stuff like walking) as it tends to affect your ability to diet and some people experience cravings. As Steve Zissou said weight loss is 80% diet. Good luck.



on December 30, 2012
at 05:28 PM

Personally I have been using RMAX's CST/TACFIT programs, which have specific focus on mobility, recovery and progression/regression as needed: http://www.rmaxinternational.com/tacfit/

See: http://www.rmaxinternational.com/flowcoach/?p=825, and some good summary information here: http://www.tacfitlondon.co.uk

I posted a while back about it here: http://paleohacks.com/questions/143056/hiit-and-bodyweight-workout-frequency-at-home/143068#143068


on December 30, 2012
at 04:53 PM

Weight loss is 80% diet in my view. As for workouts I am a fan of stronglifts 5x5 and it's variations (+ interval cardio). Other option is to go to the local crossfit box and sign up. Search this site and you will find a bunch of routines. For weightlifting options this link is as comprehensive as any I have found:


Good luck


on January 14, 2013
at 05:11 PM

I suffered a Trimalleolar fracture about 6-7 years ago. I wasn't too bright about PT, now I've also got a meniscal tear to deal with. So, that in mind, I definitely recommend sitting down with your therapist or Chiro or whoever it is that helped you get this far. Get their input on how to maintain symmetry while working out. That is your challenge from now on.

To me, P90x has been an amazing program. It is completely customizable. I bought it new and would have to say it was a wise investment.

Also, if you're up to it, a good kettlebell workout is just on another level from anything else I've ever tried. Fun, challenging without being discouraging, and it completely whips your ass in minimal time.

Kettlebells are dynamite on your core, too.


on January 14, 2013
at 04:46 PM

I'm a huge fan of The New Rules of Lifting series. The most recent is The New Rules of Lifting Supercharged. You can check it out on Amazon, and the official forum is JPFitness.



on January 14, 2013
at 04:26 PM

Here is my go-to website when I'm looking for CrossFit-style workouts: http://www.wodshop.org/wods.html

It generates a wide variety of workouts for you. It has a great category for bodyweight workouts that you can do when getting started. As you progress, you can select more advanced workouts with heavy weights. It also includes rowing, endurance and kettlebell-specific WOD's


on January 03, 2013
at 10:29 PM

When bruce lee hurt his back weight lifting you know what he did? Calisthenics there are loads of program out there from P90x to gymnastic ones. really easy to do just break your muscle into 2 groups push and pull.

1) pullups 2) push ups 3) pullups 4) dips so on and so on.

here are some good websites to get some progressions.

http://www.alkavadlo.com/ http://www.beastskills.com/


on January 03, 2013
at 10:02 PM

Take a look at https://www.amrap4life.com/ - a ton of people have great suggestions there!

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