Advice/Help Appreciated
Moderators: Boss Man, cassiegose
Advice/Help Appreciated
Hello everyone! name is Shawn, a from the US. I am looking for advice and tips about dieting as well as speed training and strength training. At age 17, I was 185pds and 5' 8" tall. Now at age 24, I am 270pds and 6' 0" tall. I had a serious back and ankle injury that prevented me from any real working out or physical activity. I am 100% ready to get back to the fit life but honestly I am so overwhelmed by how far I have fallen off from the shape I once was that I have no clue where or how to start! I appreciate any feedback on where to start getting healthy again! Thank you all!
Re: Advice/Help Appreciated
Hi Shawn, good to speak with you.
What times do you eat at and what foods do you eat at those times?
What times do you eat at and what foods do you eat at those times?
Re: Advice/Help Appreciated
I eat about twice a day in the morning a bowl of cereal and in the evening usually some fast food.Boss Man wrote:Hi Shawn, good to speak with you.
What times do you eat at and what foods do you eat at those times?
I know I got to stop that kinda eating! And also I drink alot of coffee.
Re: Advice/Help Appreciated
This is the sort of thing I post for people sometimes and you might find it useful.
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.
This can be altered to accommodate the weights you've got but it depends on what they are.
If you can get access to the gym then the workout system can be altered slightly.
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.
This can be altered to accommodate the weights you've got but it depends on what they are.
If you can get access to the gym then the workout system can be altered slightly.