Hi, I need help.

[wannabelean]

Ok, so where to start. First of all I'm not a troll, I was offended by another forum calling me one for asking for diet advice. I really need advice and need to start now!

My story is this - I was chubby and buff all the way through high school, I was on the powerlifting team. Then, after I graduated, I stopped caring about my body. I never got really huge, but I ate fast food like everyday for years.

I'm 27 now, and between 2010 and 2011 I went through a phase where I was afraid to swallow foods and choke on them. I dropped from 210 lb to 150 lb in less than 3 months. Finally got over that phase, but regrettably, instead of getting on a healthy bulking diet and working out I just started eating again. Lots of peanut butter and milk, whey protein and such stuff that I'm never scared of, now I'm finally eating stuff like ground beef and chicken.

I'm now about 185 lbs. My shoulders are boney and I have alot of stomach fat and chest fat . Pic attached. I feel like an old man, hardly any libido and can't do much physical work. I can walk for about a mile though, do 3-4 pull-ups, 15 push-ups, and 25 sit-ups.

I just looking for some direction, someone to tell me what to do, how to do it, what workouts should I do? what foods to buy, I do not have access to supplements but I do to food. I don't mind anything complicated. Prefer to work out at home.

So anyone, can you please help this poor fella.

 

[Youngncurious]

Well if you really prefer to workout at him stick to the basic pushups, Pullups, sit ups..get creative and put to chairs together and do dips. Use your head. Go for runs around the block 30-45 mins everyday. I would love to see you go to a gym but that's up to you. As far as diet you need to eat clean and eat 500 calories below your normal intake to lose weight. Stay away from
Starchy carbs like cereal, bread, pasta..ya know. Eat whole grain carbs of your going to and eat HEALTHY fats and HIGH protein. I can't stress that enough. Veggies, clean meats such as fish and poultry. Fruits. Try to eat 6-7 times a day in small portions.

 

[Noney82]

Well if you really prefer to workout at him stick to the basic pushups, Pullups, sit ups..get creative and put to chairs together and do dips. Use your head. Go for runs around the block 30-45 mins everyday. I would love to see you go to a gym but that's up to you. As far as diet you need to eat clean and eat 500 calories below your normal intake to lose weight. Stay away from
Starchy carbs like cereal, bread, pasta..ya know. Eat whole grain carbs of your going to and eat HEALTHY fats and HIGH protein. I can't stress that enough. Veggies, clean meats such as fish and poultry. Fruits. Try to eat 6-7 times a day in small portions.

Some good advice there youngncurious. I'm in a similar situation. Iv a big build, always have had. I just need to cut the fat away, and expose what I'm hiding. I'm a gym user, and Iv got myself down from 204lb to 191lb, not much but a start and that was just from eat healthy and working out. I did more cardio to start to get my fitness up as I suffer from asthma too. What supplements are good to use to help speed the process up?

I wish wannabelean best of luck, keep it up mate and work at it,

 

[A Soft Koala]

Some good advice there youngncurious. I'm in a similar situation. Iv a big build, always have had. I just need to cut the fat away, and expose what I'm hiding. I'm a gym user, and Iv got myself down from 204lb to 191lb, not much but a start and that was just from eat healthy and working out. I did more cardio to start to get my fitness up as I suffer from asthma too. What supplements are good to use to help speed the process up?

I wish wannabelean best of luck, keep it up mate and work at it,

Not to break your balls noney, but please don't thread jack. Start a new thread, that way you can ask all the questions you want and all the answers are directed towards you.

 

[PickMe69]

Nah man, you are definetly not a troll, your just lost when it comes to health like most people out there. I feel like you've come to a good place, the people here tend to be very encouraging.

Remember: It's not where you start, its how you finish.

First off, I'd start exercising. For someone who hasn't lifted in quite some time you are going to be VERY weak (relative to what you probably were during your powerlifting phase in HS). But having that powerlifting experience will be very beneficial.

I would start with Stronglift's 5x5 workout Mon, Wed, Fri, to start developing your muscles (I do Bill Starr's 5x5, but for someone fresh starting out again, Stronglift's will be perfect, google it and get the workout - it's free). Also, on your Tues, Thurs, Sat days just walk at 4.0 mph for 20-30 minutes starting at 3-4% incline on the treadmill, each week increase the incline by .5%. Do this till you reach 7%.

I would also start with changing your diet. You need to drastically lose fat weight, and what better way to do that then use your body fat as an energy source for building that muscle. Look up CKD (Cyclic Ketosis Deit) and stick to it. Its a ketogenic diet, no carbs, mon-fri, and then has a carb loading phase on saturdays to refuel glycogen levels so that you can keep working out the next week. Its awesome though, because you can eat like a man, meats and cheeses are perfect on this!

If you start with those two things, and then start adding supplements (1st - whey protein (give it a couple weeks to get your diet straight then add this, 2nd - fat burner (let your fat burning occur without it until your fat loss begins to level out), 3rd - pre-workout (for once you start getting SERIOUS about your lifts - prob about 2-3 months in), you'll see DRASTIC changes in your body even before Fall.

 

[Noney82]

Not to break your balls noney, but please don't thread jack. Start a new thread, that way you can ask all the questions you want and all the answers are directed towards you.

Sorry my bad, I didn't mean to, didn't realise I had. I get carried away sometimes