jblade

any advice for someone who isnt a stranger to working out and strendgth training, but who hasnt worked out in about 12 years and who has been just about totally physicaly inactive for about 2 years?

Sheikh Zubeer

Mark Rippetoe's Starting Strength

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jarwillie

Eternal is our strength and condition man.

The link Sheikh posted is a wonderful thing.

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"Rock Thrower of the Johnny Bones War Wagon"

Fullerene for Mod in 2009

eternal403

^ TY dude.

What are your goals, TS?

jblade

right now to just stay alive, get healthy, become active again, ive gained about 150lbs in 2 years pretty much due to unemployment and lack of exercise (and alot of laziness)

eternal403

Oh, wow. What's your height/weight?

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TurdTenderloin

Here's an idea. Keep eating shit. Keep being lazy. Be so lazy that you don't even get up to go to the bathroom, just start shitting your pants.

Start gaining 100's of pounds a year until there is an "intervention" where they have to cut out a wall just to get your ass to the Oprah show.

Get on Oprah, become a celebrity, get rich and famous, and then blow the brain matter out the back of your skull with a shotgun in which you fired using your big toe to pull the trigger.

eternal403

Fuck off, flammer. Don't be a dick.

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jblade

@ TurdTen.
To be honest for the last 6 months or so ive cut out fast food, started cooking very healthy, (alot of fresh veg, fruits, etc) started increasing my fiber intake, i have a bowl of oatmeal everyday, i was eating as you would say "shit" for awhile, but i do realize this is a part of my battle.

also very recently (last week) started going for walks, i know i need to elevate my heart rate for this to be effective, and i know that these walks will get quicker and longer and turn into power walks, and then eventualy jogging.

i enjoy wrestling, and from the looks of JJ and would like to start rolling around with someone soon.

savagenation

You should immediately load the bench with whatever you did in at your best and do it without a spotter only. Jk, you just gotta dive into it. After that long its not so much about doing the perfect thing but proving that you can stick with a regimen. Dont eat 4 hours befor bed....eat the same time each day, smaller portions, yada yada. Most importantly hit the gym today...no more procrastinating. Big time cardio.

eternal403

What's your height/weight, jblade? If you don't want to say it here, PM me.

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jblade

5ft 10 388lbs

Joey

its all Mental man, Get your mind right and everything else comes into place

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eternal403

Wow! That means you've got more than double your body weight to lose.

Your ideal Height/Weight should look like this:
5' 10" (small frame)144-154 (medium frame)151-163 (large frame)158-180.

Keep in mind that those are American numbers. You guys live in the fattest country on Earth, so those numbers are more than forgiving too.

I'd reccomend an HIIT program, but you can't do that simply because you're too big, and it will put your health at risk.

Stay away from weights for a while too.

The best I can suggest from here, is to follow this eating plan with a ton of light/medium cardio. Take 1 hour, ATLEAST 5 times a week to start. Once you can do that walk without problems, start taking on light to med hills, jog etc etc.

Meat or protein

1 serving.

2/3 cup cooked beans or lentils
1 egg (4 per week)
3 ounces of cooked lean beef, poultry, or fish.

Dairy

2-3 servings

1 cup (250 ml.)
milk 2 slices cheese
1 small tub yogurt

Fruit

2-3 servings

1 medium apple, A half cup of fresh orange, banana
2 small apricots, plums, etc.
1/2 cup fruit juice

Vegetables

4-5 servings

1 potato
1/2 cup cooked vegetables
1 cup salad or raw vegetables

Breads and cereals

4-7 servings

1 slice bread
1/2 cup of cooked pasta or rice
1 bowl cold cereal.

Eat 1 chocolate bar every couple days too.

Make sure you drink as much water as you possibly can, and make sure you get atleast 8 hours sleep every night.

I'm sure you know the rest of it like:
Eat in a bunch of small meals, not large meals.
No food 3 hours before bed
etc etc

Hope I helped.

EDIT: I should also say, DO NOT edit or mod this program. Everything (even the chocolate bar) is there for a reason.

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eternal403

I also just have to ask...

How did you manage to put on 150lbs in a year?

If the average person that eats 200 unnecessary calories puts on 15lbs a year, that means you've managed to eat an extra 950 calories ONTOP of the required amount with a lot of physical activity. That's roughly 6000 calories (if my math is right). You're not active so...

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