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Holy hell, did I let myself go. Age: 23 Weight: 242 lbs Height: 5'11" Back in the days of high school, hacky sack and ddr were all I needed to remain skinny. I haven't done anything physically productive in years. Worst of all, I haven't worked out a day in my life. Never. Not once. I have never lifted a weight. I'm going to need some help with the weight lifting aspect of all of this. On to the pics!!   I've been completely self conscious in front of my friends and family for about two years now. Even when I'm by myself I find myself using pillows and blankets to hide my fat. Looking in the mirror is such a huge disappointment. It's probably been a year now that I've told myself that it's time to get fit. It's only recently really occurred to me that not only can I continue to get worse, but I WILL get worse if I don't make some lifestyle changes. These changes will not happen just because I want them to. I won't wake up one morning and find the motivation to finally start dieting and exercising. I'm going to have to motivate myself. I am going to have to work hard, potentially harder than I've ever worked on anything before. I'm pretty much winging it from the quick start guide at this point, while reading brain over brawn. I've been counting my calories today and will be watching the macro nutrients and just learn from there. I jogged on the treadmill for 30 minutes, and now that I feel like death I am writing this. Here's the plan. Monday, Wednesday, Friday - Jog on the treadmill Tuesday, Thursday, Saturday - weight lifting and/or other gym things I plan to follow the couch to 5k guide listed here for my jogging sessions What I need help from you guys with is the weight lifting. As said before, I've never worked out a day in my life, so here are pictures of the equipment accessible to me.            I would really appreciate suggestions on a workout routine that I can stick to using the equipment available. Notably, I have no barbell. Another concern is that I'm going to be teaching myself how to do these exercises properly. I don't live near enough any of my friends to really help me with this sort of thing. It's just me, myself, and I (and you guys) at this point. I've got the link to ExRx, but any safety tips would be nice Personal goal - Get to 200 lbs. I'm not too strict on this number as I know I have read (I think) that weight lifting will make it harder for me to lose weight, but I really just want to look good and FEEL good. I really hate that walking to the corner store and back drains me. First Toxx goal - Run in the Fighting Blood Cancer 5k on May 18th http://www.jogrunrace.com/Races/ViewRace.aspx?id=134090 I know this may not seem like an aggressive goal to some, but it's very important that I feel my first goal is doable. I would make this goal, "lift x lbs" or something to that extent, but I'm so new to all of this that I really have no idea what's manageable and what isn't until I start to become more familiar with being active. So my first goal is largely discipline. Complete the couch to 5k plan and then run in the 5k listed above. Doing so will show me that I've stuck to my plan for about three months, and will be rewarding. After that, I will set a new toxx goal and would love your help on that. Additionally, if you guys think I should set a second toxx goal right now to encompass the weight lifting aspect of things, help me out with suggestions and I can edit this with a second goal. I really just have no clue what kind of goals to set when, again, I've never worked out a day in my life. Any help or advice would be greatly appreciated! Wish me luck. Will update with a new post tonight with my activities for day 1. (USER WAS BANNED FOR THIS POST) TuNeCedeMalis fucked around with this message at Feb 9, 2013 around 00:25 |
| # ? Feb 9, 2013 00:20 |
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| # ? May 18, 2013 19:22 |
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Here's a workout I wrote for another goon here that will work for you.quote:Notes The other thing I'd do is optimize your sleep so you have more energy/less cravings. Follow this bed time routine. Good luck with your transformation! You're off to a good start.
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| # ? Feb 9, 2013 00:36 |
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Thank you very much for the workout suggestion. Until I learn more, that's what I'll be following! I've been on a really lovely sleep schedule for the past couple of years. Going to sleep on average anywhere between 2am - 4am. I've always considered 7 hours of sleep enough, but it appears I need to actually sleep in the night and not be half way nocturnal.
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| # ? Feb 9, 2013 01:17 |
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TuNeCedeMalis posted:Thank you very much for the workout suggestion. Until I learn more, that's what I'll be following! Np! This workout should be good for a couple of months at least. Make sure to ramp up the weights/volume to maintain a good intensity over time. quote:I've been on a really lovely sleep schedule for the past couple of years. Going to sleep on average anywhere between 2am - 4am. I've always considered 7 hours of sleep enough, but it appears I need to actually sleep in the night and not be half way nocturnal. This is probably responsible for 70% of why you got fat imo.
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| # ? Feb 9, 2013 03:13 |
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ikillhostages posted:Np! This workout should be good for a couple of months at least. Make sure to ramp up the weights/volume to maintain a good intensity over time. Is this something I should be able to just 'feel' about? Just making sure I'm always challenging myself but not killing myself? Or are there standard increments that I should increase the weights by? ikillhostages posted:This is probably responsible for 70% of why you got fat imo. Especially considering that I would consume more than one late night snack every night, often times to the point that I would actually be full off of snacking.
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| # ? Feb 9, 2013 03:31 |
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Good luck man!  Stay focused and stay committed. Also, you should make a Fitocracy.
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| # ? Feb 9, 2013 04:01 |
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@Russian Roulette, I already did  Today's log: Breakfast: Raisin Bran Fat Free Milk French Vanilla Flavored Coffee Lunch: 100% Whole Wheat Bread Solid White Albacore Tuna in Water Classic Yellow Mustard Snacks: Banana Fuji Apple, Small, Organic Beef corn Dog, State fair Sriracha Hot Chili Sauce 48 oz Ziegenbock (not a habit, caught up with a friend) Dinner: Grilled Chicken Rice Pilaf seasoned Broccoli Petite Green Beans Total Calories: 1647 Total Fat: 22 Protein: 43 Carbohydrates: ?? Pie chart shows 67% but I don't see grams on here (myfitnesspal) Workout: First day of jogging in the couch to 5k plan 100 Jumping Jacks 5 Pushups 30 Crunches 20 Bicycle Abs 30 seconds of planks 15 Body Weight Lunges 10 Body Weight Squats And that's it! Feel like I didn't eat right as far as fat, protein, and carbs go. I'll have to pay more attention to what foods offer what. Should I be concerned if I eat below 2420 calories? I feel like the diet is going to be harder than the exercise, surprisingly. Not sure how meticulous I need to get here. Thanks for the amount of support I'm already getting on day one. I've never been so motivated.
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| # ? Feb 9, 2013 07:30 |
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TuNeCedeMalis posted:Is this something I should be able to just 'feel' about? Just making sure I'm always challenging myself but not killing myself? Or are there standard increments that I should increase the weights by? You want to start with really light weights the first time you train. Do a lot of warm-up sets and increment the weight appropriately. You can start all the movements at 5lbs for your warm-up and add weight with every set. The amount of weight you'd add would depend on how easy the last set is. For example on your first day Romanian Deadlift you'd start with 5lbs, find that really easy and do 15, 20, 25, 30. Shoulder Press you'd start with 5 and find that it's harder so you do 10, 15, 15, 15. Log your workouts on fitocracy and try to hit a heavier weight or get more reps with the same weight every workout. TuNeCedeMalis posted:Breakfast: That's a really bad breakfast btw. It's pure sugar and will cause you to be more tired/lethargic/hungrier later in the day. A better breakfast would have more protein and fat and less sugar. For example 3 eggs 1 toast Small salad with olive oil/lemon dressing ~400 calories If you want to have cereals stick to oat meal/oat bran and have it with cottage cheese or greek yogurt for the protein. Here are some more breakfast ideas.
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| # ? Feb 9, 2013 15:37 |
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I really hate to ask this of you, but can you provide examples of the workouts you provided. I believe I was able to find them on youtube/exrx but some of them I was really unsure about. For example I found about 10 variations of the dumbell row, and wasn't quite sure which you meant. I performed what seemed like the most basic version today. Same for the circuit workouts for workout A. Workout A took a lot more out of me than I thought it would. It's been 20 - 30 minutes since I went through it and am having the hardest time not throwing up right now. Deep breaths... edit: Much better now. Just had to be a man and suck it up. TuNeCedeMalis fucked around with this message at Feb 9, 2013 around 20:30 |
| # ? Feb 9, 2013 19:11 |
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Today's log: Breakfast: Cheese Omelet (egg, butter, cheese) One piece of toast with butter Milk Coffee Lunch: Homemade hamburger with 85% lean meat/15% fat beef patty on wheat bread, lettuce, mustard, and a dill spear Snacks: Plum Dinner: Grilled Chicken Mixed Vegetables White Wine Total Calories: 1164 Total Fat: 48g Protein: 83g Carbs - 29% Fat - 40% Protein - 31% Workout: Goblet Squat 3 x 5 Flat Dumbbell Bench 3 x 5 Dumbbell Row 3 x 5 3 Circuits Knee or angled Push ups 10 reps Bodyweight Split Squat 10 reps Laying Leg Raises 10 reps My back has been pretty sore much of today, I hope I'm not doing some of these exercises completely wrong.
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| # ? Feb 10, 2013 07:47 |
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TuNeCedeMalis posted:Total Calories: 1164 Food quality seems a lot better! The calories are too low though. I'd aim for at least 1600 calories on sedentary days and 1800-2000 on active ones. Although you have to make sure you're accurate with your tracking (weighing your food). It seems like the food you put would add up to more than ~1150 calories. TuNeCedeMalis posted:I really hate to ask this of you, but can you provide examples of the workouts you provided. I believe I was able to find them on youtube/exrx but some of them I was really unsure about. If you create an account on the SwolePT site I'll unlock the exercise database for you and you can look up all the exercises you want!
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| # ? Feb 10, 2013 22:13 |
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Just made an account on swolePT. Username is Tune42. As far as calorie counting goes, I'm being pretty meticulous, or so I think. I'm using myfitnesspal to scan any barcodes, then I check to see how it tends to measure it by default. If it measures in cups, grams, or oz, I will do the same. If I'm unsure or how precise a measurement might be, I round up since I'd rather log more calories than I actually ate, than less and think that I've got room to spare or something. The hardest measurements would be on things like the butter I added onto my toast. For that, I zeroed my scale, cut off some, added it to my toast. The negative amount on my scale would be the amount of butter I had just removed.
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| # ? Feb 11, 2013 01:08 |
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That's pretty good then! I activated your account btw. Just refresh or log back in and you should see the menu change then go to Tools > Exercise > Exercise Database.
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| # ? Feb 11, 2013 01:31 |
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| # ? May 18, 2013 19:22 |
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Still following the plan?
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| # ? Feb 18, 2013 15:42 |
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