Time to get serious about fitness

[joey68]

growing up i've always been the fat kid. heaviest I ever was was 268Ibs at age 15.

well now im 22 years old, 5'9" at weight 206Lbs. BMI is 30 and body fat 22%.

dont even remember the last time i exercised. i eat unhealthy: fast food, ice cream, greasy foods.

i have high blood pressure and i am on medication (5mg lisinipril) and borderline high cholesterol

i need a change.

i also need a plan. I feel motivated now but i fear it wont last

i need a plan and i feel i need to do baby steps and start slow with both nutrition and the exercise or else it wont work and ill just fall back into old routines.

for the summer im working fulltime during the day + nights two days a week. I also have a 4 month old son, so due to responsibilities i never find the time to exercise, but i know i need to make the time.

heres a rough outline of schedule:

Sunday: Off work. Usually spend the day doing errands, personal work and QT time with family.
Monday: Work 8:30am - 5pm. Take over watching son while wife goes to night class, 5:30pm - 10pm.
Tuesday: Work 8:30am - 5pm. Take over watching son while wife goes to night class, 5:30pm - 10pm.
Wednesday: Work 8:30am - 5pm. Take over watching son while wife goes to night class, 5:30pm - 10pm.
Thursday: Work 8:30am - 5pm. 2nd night job, 6pm - 12:30am.
Friday: Work 8:30am - 5pm. 2nd night job, 6pm - 12:30am.
Saturday: Off work. Usually spend day doing errands, personal work and watching TV.

any tips about exercise, nutrition and routine would be appreciated.

[joey68]

forgot to say that goal for now is to just lose weight, down to 165lb. then later try building muscle.

[Boss Man]

This is something I post for people sometimes, which i think might work for you.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with mashed Potato.

Option 2.

Chicken and Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.

As for the training you could do a schedule something like this, which is all bodyweighted.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Pull-ups, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

In relation to the training ideas I gave you above, your bodyweight workouts and cardio schedule could look something like this.

Day 1. Bodyweight

Day 2. Cardio

Day 3. Bodyweight

Day 4. Day off

Day 5. Cardio

Day 6. Bodyweight

Day 7. Day off.

This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.

[joey68]

thanks for the reply.

its gonna be hard for me to go from eating hamburgers and pizza to those healtier foods. i know it wont happen overnight but i will try it.

i like that exercise routine. now i just have to make time to try it

[Boss Man]

The change with diet will be the harder than the exercise for sure, because starting something you haven't done for ages is tough in its own way, but it's not like everywhere you go people are sitting around or bumming about, making you crave a sedentary lifestyle and being sedentary has no stimulating smells and visuals that make sitting around a lot, seem like something you'd cave in and do quite easily.

However i'm sure you'll be fine in the long run. Just remmeber when you make mistakes it's a learning curve and just get back up from them and keep moving forwards .

GOOD LUCK

[Alinshop]

thanks for the reply.

its gonna be hard for me to go from eating hamburgers and pizza to those healtier foods. i know it wont happen overnight but i will try it.

i like that exercise routine. now i just have to make time to try it

Hello! It's great that you want to make a change. Getting started is the hardest part but once you see changes the whole process should become easier. Try making healthier versions of the foods you like.... ex) Cauliflower Pizza, Protein ice cream made w/ sugar free almond milk, turkey burgers etc...

GOOD LUCK!!