Need help with total routine / diet plan / stop smoking plan

[Silverzone]

Ok, GTPers.

I have been overweight ever since I can remember, and After getting divorced, layed off, etc the depression sent me into a constant stream of smoking, eating, and binge drinking. The effect it's had on my body is substantial and overall a shame. At 20 years old I'm smoking a pack a day, weigh close to 300 pounds, (I'm only 5'10") and am on a prescription for my blood pressure. Things have been looking up for me recently as I have a great new job, new lady friends, but Working on myself is still needed... I've started going to the gym about 2 months ago, and I've kept that pretty steady but due to my smoking I'm unable to do a lot of things I know I need to do. If I could get some help, I would greatly appreciate it as I can't really afford a trainer and I know there are folks here who are generous, and greatly knowledgable in the fitness department. My overall goal is to in 1 year be a healthier weight (I can't say totally healthy because I know it takes time) have a bit of muscle tone, and completely quit smoking.


My current work out routine for reference:

Run two laps around basketball court
3 sets of 10 on bench press
run two laps around basketball court
3 sets of 10 on the machine where you bring your arms together (I'm sorry don't know what it's called)
run two laps around basketball court
4 sets of 10 on deadlift machine front and back
3 sets of 10 on crunch machine
run two laps around basketball court
3 sets of ten legs front
3 sets of ten legs back
run two laps around basketball court
3 sets of ten on leg press
run two laps around basketball court
play basketball

3x a week.

Thank you very much GTP I really hope I can get a new handle on life. I find it's much easier to be motivated when you have people rooting you on.

 

[Der Alta]

I'll weigh in on this tonight when I have an hour or so to post up some helpful overall thoughts and points that I used to drop 40+ lbs in 6 months.

However, between now and then I'll give yo uthis piece of advice. Go out and buy a cheap notebook. $2 at any grocery store. Write down everything you eat. Doesn't matter what, when, why, or how much. Just write it down. You can look in a mirror or step on a scale, but you have to remember that. Written down, you can see it and review it.

 

[sandfisch]

Well, I think first of all, at your height and weight you should consult a doctor and elaborate on your eating habits. I'm not even sure, if your workout is healthy for you. What Der Alta said can be a very first step.
I lost 20+ pounds in 2-3 months by changing my eating habits and adher to food combining. And it is no problem to keep the weight.
What also is a really important factor is to have someone in your proximity who aims for the same goal. This way you can motivate each other in times when one of you is on the brink of giving up. I did the change to food combining together with my wife and both of us might have given up in "weak" times if we hadn't been doing it together.

 

[Silverzone]

However, between now and then I'll give yo uthis piece of advice. Go out and buy a cheap notebook. $2 at any grocery store. Write down everything you eat. Doesn't matter what, when, why, or how much. Just write it down. You can look in a mirror or step on a scale, but you have to remember that. Written down, you can see it and review it.

Thank you for that, I'll start doing that right away.

Well, I think first of all, at your height and weight you should consult a doctor and elaborate on your eating habits. I'm not even sure, if your workout is healthy for you. What Der Alta said can be a very first step.

I've consulted a doctor on starting a workout plan, and she said whatever I feel comfortable with i should shoot for, and this workout plan doesn't hurt me or leave me with any discomfort whatsoever, so I figure I'm fine on that. I get a little winded doing the running portion, but that's due to my smoking as well. The doctor told me I can handle a work out. My eating habits are terrible. I eat when I have the times it seems, but I've completely cut out sweets, sodas, coffee, and have started pretty much exclusively drinking water (except for on weekends will I will occasionaly booze it up). I unfortunately am very busy and have a long commute so I'm unable to really prepare a lunch in the morning and my nights are tied up with my band practice/ gym. I will a lot of times skip breakfast/dinner cause of my schedule. As far as a buddy, most of my friends aren't really as bad off as me but I do have a gym partner mainly because we're using free weights and it's nice to have a spotter.

 

[Omnis]

Start getting your nicotine fix in another way besides smoking it. That should help your lungs out, short of quitting completely.

I can't believe you're already divorced at 20 years old, unless you meant your parents or something. Good luck to you. I think you'll find losing the weight will help you greatly. I got a water cooler for my 16th birthday and lost 10 pounds just from cutting soda and every other drink besides water out of my diet. I'm kind of in the same situation as you are as far as weight goes, although I'm taller. 20 years-old and 290lbs, and I have to get rid of 40 of them.

Your exercise routine looks way overboard. I doubt you'll be able to play basketball after all of that. Do all your lifts first, and then do the cardio. It's better to do lifts that work/depend on the most muscles first, so do deadlifts, then bench, then leg press, then do everything else. If you're already worn out by the time you go to do squats or deads, you could hurt yourself. And get a protein supplement or just make sure you get that protein in your diet post-workout. Diet's gonna be key here, so, like DA said, get yourself that notebook and start taking account of what goes in your mouth (that includes cigarettes).

 

[Der Alta]

There's no need to cut the coffee out of your life. Just cut the "extras" from the coffee. Drink it Black, with no cream/sugar/sweeteners.

I, regularly, will brew a pot at night, let it cool then pour it into water bottles to make it portable. Chug it, ice cold for a nice kick to get moving. Better than Iced Coffee, as it isn't watered down.

I'll also mix Chocolate Meal Replacement powder with the same cold coffee. Makes it very tasty.

Skipping meals is makes weight loss very tough. If you can figure out a way to get the meals it, do it, because that will improve your metabolism. I picked up some MRP at Vitamin world and will mix that early in the morning, pour it into a Liter bottle, and drink that for a mid morning meal.

 

[AMG.]

19 weeks ago I consulted with a dietician.
I had prior to that written down in excel my drink (I dont drink alcohol) and food behaviour.
e.g. Mon
0700 slice of cake
coffee black
0730 2 slices of brown bread, light cheese, diet butter
1000 1 muesli bar
1200 lunch consisting of ......
1500 etc
1800 etc
20-2200 orange juice 200 ml etc etc
I noted this down for 2 weeks. I found out using the web how much calories I was consuming.
I smoke heavily. I dont do any sports and I have very much a sitting life. I do have a bicycle but never use it. Everything is done by car.
I don't believe in diets. Yeah you lose a lot in a short time span but you gain more soon afterwards. So change your eating pattern to a healthy one than you can maintain till you die.

She reviewed my notes and made some adjustments.
She also gave me the following piece of advice.

I need to achieve 5 "green" days per week. Let me explain
On a piece of paper.....
Date - What will i do today - what did I do today - followed by 9 open circles.
dd-mm-yy _____________ - __________________ OO OOO OOO O

Each circle represents 10 minutes of exercise.
The first 2 circles are red and the following 7 are green.
Each day you fill in this sheet and colour in the circles for every 10 minutes of exercise.
e.g.
12-May-09 Walk - Walk 60mins

I hope I explained this well.

This was for me the best thing that ever happened. I took this a step further and used Excel to work out the average overall, the average between visits to the dietician (I see her every 4 weeks for 15 mins). As I exercise more I see the averages go up. I even made a graph out of the data I collect. This motivates me so much that I MUST at LEAST exercise the same amount of time as my overall avg. So for 18 weeks I walked every day for 1 hour at a fairly quick pace. I've rediscovered my bike and found out that 1 hour walking = 0.5 hour cycling at moderate pace (15 kph). Now I walk 1 hour daily Mon-Thu during lunch with a coworker. Fri-Sun I cycle daily 1 hour briskly (21 kph). It makes me feel good. I am losing weight albeit slower than I would like but it is going down. I still slip up with my food intake on occasion,mostly weekend evenings.
I was 114 kgs, now 108. Lenght 5.11, age >50. I should be 80kgs but my first target is 100.
I still smoke. I cant quit 2 things at the same time. I may do so later on if I can get the weight under control.
Burning fat requires prolonged exercise at a low burn rate. Better to walk for 3 miles in an hour than to run 1 mile at top speed in 5 secs.


Edit: My overall avg is 56.9 mins daily. Avg since 10July is 87.8 mins.
= 1 green day
AMG.

 

[Silverzone]

I can't believe you're already divorced at 20 years old, unless you meant your parents or something. Good luck to you. I think you'll find losing the weight will help you greatly. I got a water cooler for my 16th birthday and lost 10 pounds just from cutting soda and every other drink besides water out of my diet. I'm kind of in the same situation as you are as far as weight goes, although I'm taller. 20 years-old and 290lbs, and I have to get rid of 40 of them.

Your exercise routine looks way overboard. I doubt you'll be able to play basketball after all of that. Do all your lifts first, and then do the cardio. It's better to do lifts that work/depend on the most muscles first, so do deadlifts, then bench, then leg press, then do everything else. If you're already worn out by the time you go to do squats or deads, you could hurt yourself. And get a protein supplement or just make sure you get that protein in your diet post-workout. Diet's gonna be key here, so, like DA said, get yourself that notebook and start taking account of what goes in your mouth (that includes cigarettes).

Thanks for the advice. Yeah, it's hard for me to believe I'm divorced at 20 years old, but things happen and I just gotta deal with it . thanks for the good wishes. As far as the smoking thing, I've been looking at those Electronic cigarettes they sell at the mall. I'm just not completely up for the idea cause I think it looks retarded, but if it aids my health, it needs to be done. Thanks for the advice on the workout. Maybe splitting it up like that is too tiring. Plus I need to work in a bit more cardio I think. I'm unsure I've never really had a work out plan before.

Skipping meals is makes weight loss very tough. If you can figure out a way to get the meals it, do it, because that will improve your metabolism. I picked up some MRP at Vitamin world and will mix that early in the morning, pour it into a Liter bottle, and drink that for a mid morning meal.

I really do need to quit skipping meals. Unfortunately most of the time that I do skip is just because I simply forgot to eat or didn't have time. The supplements are a good idea, but I have yet to really look into them.

19 weeks ago I consulted with a dietician.
I had prior to that written down in excel my drink (I dont drink alcohol) and food behaviour.
*snip*
This was for me the best thing that ever happened. I took this a step further and used Excel to work out the average overall, the average between visits to the dietician (I see her every 4 weeks for 15 mins). As I exercise more I see the averages go up. I even made a graph out of the data I collect. This motivates me so much that I MUST at LEAST exercise the same amount of time as my overall avg. So for 18 weeks I walked every day for 1 hour at a fairly quick pace. I've rediscovered my bike and found out that 1 hour walking = 0.5 hour cycling at moderate pace (15 kph). Now I walk 1 hour daily Mon-Thu during lunch with a coworker. Fri-Sun I cycle daily 1 hour briskly (21 kph). It makes me feel good. I am losing weight albeit slower than I would like but it is going down. I still slip up with my food intake on occasion,mostly weekend evenings.
I was 114 kgs, now 108. Lenght 5.11, age >50. I should be 80kgs but my first target is 100.
I still smoke. I cant quit 2 things at the same time. I may do so later on if I can get the weight under control.
Burning fat requires prolonged exercise at a low burn rate. Better to walk for 3 miles in an hour than to run 1 mile at top speed in 5 secs.


Edit: My overall avg is 56.9 mins daily. Avg since 10July is 87.8 mins.
= 1 green day
AMG.

That sounds like a good plan. I really need to talk to a dietician, but have no idea where to find one / how much it costs / etc. It's been reccomended to me many times, but I'm like completely in the dark on that. Congrats on the weight loss btw.


Thanks for the all the advice guys, it's really helping me get an idea for what I need to do! Keep it coming. 👍

 

[AMG.]

I really need to talk to a dietician, but have no idea where to find one / how much it costs / etc.

Im not familiar with US health plan, but why not
1 call your Doc and ask for advice.
2 look in Yellow pages
3 read your insurance to see what's covered/not covered.

Thats the easy part. Then comes the hard part, sticking to the plan. Wrt stopping with smoking... unless youre tough as nails you might be able to do both at the same time. However all quiters I know seem to gain weight. So you may want to rethink / prioritise your goals. Dont bite of more than you can chew.

Once found give them a call and ask how a plan works.
I had 1 hour session to discuss what i wanted.
Gave her my excel "foodlist". 1 week after a 15 min visit. She revised my plan.
Next meetings last 15 min. I get weighed, discuss my concerns, my accomplishments and ask my questions. We meet every 4 weeks.

AMG.

 

[bergauk]

If you're looking for a little extra exercise. I'd suggest trying to work in a bikeride every week. Doesn't have to be long, but at least a half hour or so every couple days. If it wasn't for my bike, I'd be fairly heavy. Cycling also builds some of the most impressive leg muscles. I'm amazed by how much weight I can lift/push with my legs. Thats just my two cents.

 

[Der Alta]

OK, I didn't get to this last night, so I'm taking a few minutes while at work to layout what I've done in the past 8 months. December I was 240lbs and well beyond 30% body fat. Today I'm 195lbs and at 13% bodyfat.

For the month of December, I joined a gym and counted calories. 45 minutes on the treadmill, striving for a steeper incline and a faster pace. I didn't run, but kept a brisk pace. Calories were 1500 per day. No more. I ate piles of veggies. Add a bit of Alfredo sauce for flavor. Paid close attention to the serving size. Didn't matter what I ate, just as long as I ate no more than 1500 calories.

Beginning of January, I started in on the weights and treadmill. 30 minutes of treadmill, 30 minutes of weights. Still counted calories, eating 1500 per day. This was working, the weight simply dropped off. I couldn't bench 95lbs for a max at that time.

February, I caught a nasty cold as well as had to move the house. I missed out on the gym for three weeks. Once recovered, I came back to the gym with a desire to get BIG. I talked with the gym owner and he started laying out my routines. 20 minutes of elliptical before the weights, 30-45 minutes of Intense lifting, 20 minutes of Ellitpical. I have some of those workouts posted in the General Workout Thread.

By April, I began concentrating on my diet much more. Brown Rice, Chicken, Veggeis, Sweet potatos. I tried to drop as many carbs from my diet as I could. Protein, protein, and some more protein. And a pile more veggies. Didn't matter what veggies, as long as they were veggies. At the end of April, I was at 18.5% bodyfat. I didn't have any real clue as to why I was doing what I was doing, but it was working. I whittled it down to 14.6% in 6 weeks, then blew screwed up and went up to 15.4% at the end of June.

At that time, I hired a Dietician to review and plan my meals out for me. I've been sticking with that ever since, and sticking with the same workout design (change the exersizes, but still do 20 min, 40 min, 20 min). Last week, I was at 13.7% bodyfat, 195lbs.

This is what I looked like as of 2 weeks ago:

What questions can I answer that might help?

In addition, use this thread to post any thoughts, questions, daily routines, diary notes whatever about your progress. When you know you have to post every day regarding it, good or bad, you will do far better with this big step in your life.

PS: look for a PM on a few other notes.

 

[Silverzone]

Thanks DA for all the tips. I do have a question though. Alot of my eating is done from home and I'm not certain how to count the calories on like cuts of meat and such?

 

[Der Alta]

First, you start with a scale. Something simple and cheap that measures grams.

For instance, you're making a sandwich. 3 slices of Deli Turkey, two slices of Whole grain Wheat Bread, a dab of Mustard (no more Mayo or relish, or other condiments), and a pile of lettuce.

You head to http://caloriecount.about.com/

and search out how many calories per serving. Deli Turkey = 45 calories per 44 grams. 3 slices of turkey would put you roughly at 80 grams. Which means you're 82 calories (or os). Mustard will run you 5-10 calories per serving. Used sparingly, you're up to 87 calories. A slice of whole grain (low carb) bread puts you in the range of 50 per slice. The pile lettuce is 30-40 calories (which is a lot of lettuce). So the sandwich is 227 calories. After a few weeks you usually can eyeball it and come close.

I try to avoid Deli meats, as they usually have a high sodium count. I've made Chicken Salad out of chicken breasts, but that means I'm using mayo.

The first few weeks of counting calories is tough, as you're constantly checking everything. But soon you get to the point where you can eyeball it.

I'm on the road often, and will pack my lunches the night before. In addition, I use a meal replacement powder (Vitamin World). I'll mix the Chocolate with cold coffee and pour it into a liter container. Makes for a simple portable 250 calorie meal with a load of nutrients.

I use a gram scale multiple times through out the day and couldn't do what I do with out it. The other thing you should pick up is a set of measuring cups. 1/4, 2/3, and 1cup.

Also, condiments (Mayo, ketchup, BBQ sauce, relish) are out. They usually have too much sodium or sugar in them and are really unhealthy. Mustard is the exception. It has minor calories for the amount you can use. Plus it adds a great kick to the flavor.

As you get used to doing this, you'll be able to see the calories for your day. Breakfast = Oatmeal 100calories, Milk 35, toast (no butter) 110. Lunch = Sandwich 250 calories. 3 pm snack = sandwich, 250 calories. Dinner = Chicken Breast 150 calories, 2 cups veggies w/ spoonful of alfredo sauce, 110. 9pm before bed = Cottage Cheese 100 calories. Mid night snack = Yogurt 80 calories.

 

[Der Alta]

Yes, this is a double post. Now, we'll take a look at the exercise routine.

Run two laps around basketball court
3 sets of 10 on bench press
run two laps around basketball court
3 sets of 10 on the machine where you bring your arms together (I'm sorry don't know what it's called)
run two laps around basketball court
4 sets of 10 on deadlift machine front and back
3 sets of 10 on crunch machine
run two laps around basketball court
3 sets of ten legs front
3 sets of ten legs back
run two laps around basketball court
3 sets of ten on leg press
run two laps around basketball court
play basketball

running the two laps = 5 minutes total?
Pec Deck or something very similar?

You're basically doing a style of Circuit Training. This will help with overall weight loss and a bit of strength training.

One problem I see, is that you're body doesn't get a chance to adjust between anaerobic and aerobic workout. I had this problem as well. I'd jump on the elliptical machine and have the pressure set high, the speed set low and I'd get my heart rate to 140-150 BPM. In 20 muntes I'd burn about 200 calories. However, I was in an anearobic state. I switched to lower pressure and a higher speed. My heart rate stayed the same, and my caloric burn stayed the same, but I shifted my body to an aerobic state.

Hit the Bench Press and then Pec Deck, then run 4 laps. This keeps your body in different states for a longer period of time. This will help you burn more. Then hit the Deadlifts & crunches and 4 laps. some back exercises if they are available. Then play a short game of ball.

2nd day, hit the leg exercises while aiming for 4 laps between the sets.
play a bit of Ball.

Day 3, Do some Shoulder & Arm work.
Then play some ball.

On your off days, get a brisk walk in, for 20 minutes.

Remember to give yourself a day of rest. Your body rebuilds while you're sleeping. At your health state and age, you should be good with a day of rest.

 

[Silverzone]

Thanks again DA. I really appreciate your advice. The workout plan makes a lot of sense cause I figured trying to fit all the routines in on one day was probably not aiding as much as I would like. I do however have one more question. Are the any supplements you would reccomend? Like something for my metabolism or just anything I might need.

 

[Der Alta]

Length of time in the gym is tantamount to weight loss. After and hour, you're reaching the point where your muscles will burn themselves for energy. You want to burn fat not muscle. Wherein lies the problem. With a 1500 calorie/day layout, you will burn muscle. After a month or so, you'll have to change things a bit. Your metabolism will pick up and you'll be able to eat more and still maintain the weight loss.

I've tried a handful of supplements and all with minor/no success. A good diet plan will do far more at this stage, than a pile of supplements (its cheaper too). In addition, that's why they're called Supplements.

I do take a Centrum Multi-vitmain, morning and evening. I also take Glucosimine and Chondroitin (joint soother). I also take Magnesium to improve my testosterone levels.

As for Supplements, a protein shake immediately after your workout is the most beneficial supplement you can use. Nothing heavy (should be 25-45 grams of protein). Stick with something inexpensive. I've used Walmart stuff (Body Fortress) with good success. Doesn't mix smooth unless you have a blender though. Vitamin World has some good stuff. Their store brand is pretty good and mixes very smooth. Most of GNC will be overpriced.

Pre-workout shakes are mostly useless until you get to moving massive weights. Have a cup of Iced coffee on the way to the gym to give yourself a bit of kick. Drink water while you're at the gym. I'll regularly drink a 1.5 liter bottle of water during my workout.

My trainer will mix instant coffee and oatmeal with his protein shake after his workout. Ugh... Blech.

For now, get yourself to eating right and hitting the gym consistently.

Patience is the toughest thing. I'm still having trouble with it.

 

[Der Alta]

Silverzone, just checking in on how you're doing. I know how tough starting can be, and am just lending some moral support.

 

[Silverzone]

Thank you, I've started a 1500 calorie diet today actually, and I modified my workouts per the suggestions you made for me. The only problems I'm having right now is dealing with hunger cause I'm used to eating a sizable breakfast and today I have only eaten a couple of cereal bars. (totalling 260 cal.) I have portioned out my lunches with lean cuisine frozen meals so I can know how many calories I'm eating which doesnt really bug me cause lean cuisines always fill me up anyway. I'm worried however about keeping this going during the weekend, but I guess I'll have to wait to see how it goes. I did party all weekend, but my motivations pretty good today. Is there any tips on how to deal with being hungry? cause it's really distracting now that I'm at work.


Oh, and I started taking Centrum multi-vitamins to make sure I get all my nutrients in and my mother gave me some Green Tea extract (Egcc or something like that) to help with metabolism. (doesnt feel like it though :/ )

edited: 1500. Ooooops, sorry

 

[TB]

I'm hoping you meant 1,500, not 15,000 calories.

Regarding being hungry, chew gum and drink water. It keeps your mouth occupied and your stomach full.

 

[Omnis]

I'm hoping you meant 1,500, not 15,000 calories.

Regarding being hungry, chew gum and drink water. It keeps your mouth occupied and your stomach full.

Lol, that's a CF Sumo diet.

 

[Der Alta]

It'll take a few days to settle into the calorie intake, but the hunger pangs do subside.

TB is right, Drink water. When you think you've drank enough, drink some more. I regularly drink 5-6 liters per day. This helps the hunger and, more importantly, helps flush the nutrients into your blood stream. Getting the nutrients to your muscles means they have energy and you'll feel less tired. It also means that your muscles have more H2O and can, on a cellular level, utilize more of the nutrients.

I work with two bodybuilders, one for diet and one for routine, and they have a theory about dieting for a competition. "Diet, before you Diet". In their "off season", they eat almost anything they want. One recently commented that he brought home a pizza for him and his girlfriend and he ate the whole thing himself. As they get to their “On Season” they ease into their diet plan, over the course of two months. Then diet very strictly for two months up to the competition. Cut out the pizza, cut out the binges, cut out the burgers all in steps. Add in the Extra protein shakes, add in the almonds, add in the excess veggies. This helps them get into the right mode when they really crop their diet to strip fat off.

In essence, the same thing you should do. Exactly as you are approaching it, now. You take a big step by dropping the calories and shifting the food. Knowing full well that this coming weekend, you're likely to binge and have a few beers. Go for it, but keep your diet in the back of your mind. The following weekend, Do it again, but reduce the amount of beer and keep the diet in your mind. The weekend after that, Don’t do it on Friday night, stick to the diet, but do it up on Saturday night. When partying, enjoy the beer, skip the Munchies. When everyone digs into a Pile of Tacos, throw a Lean Quisine in the micro.

You’re attempting to change your lifestyle and it’s not easy.

I will say that my wife did the calorie counting routine and dropped 45lbs. It took her about 3 months to drop 35 of them, the next 10 took two months and she’s been working for 2 months to drop 5 more. She gave up beer, except for a few on the weekend, for the first 3 months. She’s now at the weight where she can afford to have 3-4 on Friday and Saturday. We went to Longhorn Steakhouse last night and she had two 25oz with no consequences. At 120lbs, 3-4 beers gets her really happy.

You don’t have to give up everything for the rest of your life. It’s only a few months to gain control over your weight and lifestyle.

Excellent first steps. Keep at it.

 

[Silverzone]

Thanks to everyone the support's really helping out. I'll post in this thread again on next monday with my thoughts/questions I may have. 👍

 

[Silverzone]

(double post I know)

I'm having a hard time keeping motivated as of lately. It's hard going to the gym in 100+ degree weather and the diet is falling flat on it's face because of all the stress at work. I can't seem to slow down long enough to eat right. I'm always on the run, and sometimes I just don't have time. I'm very dissapointed in myself for the first week to fall so behind, but It's a new week and alas I'm going to try it again. I think that I may need a weekend to myself this week. To kind of cool down/relax. Try and get myself in a better state of mind because all thats going on right now is going out, drinking way too much, spending way too much money, and totally foiling my plans. I'm having a hard time getting in the right frame of mind... any advice?

More info: the heat is a big buzzkill because my gym has no air conditioning. I need to find a new gym...

 

[Der Alta]

Step back and look at it this way. You're trying to change your lifestyle. Lets assume that you've been living the way you are (partying, out with friends, eating anything you want, working long hours under stress, and skipping meals...) for 5 years. Attempting to change that in one week is incredibly tough.

Did you manage to get a couple meals right and maybe a bit of time in the gym, that you wouldn't have the week before?

If you can think back over the last week and see a point where you said to yourself "Screw the diet/workout/change, I'm doing it anyway" then you might be disappointed. If there was a day where you were in that situation and you stopped, then there's a bit of light in that tunnel.

Changing your lifestyle isn't easy by any means.

I quit smoking in January 08. In July 08, I quit drinking. I couldn't do either of these entirely and there were a few more cigars and a few more beers/bottles before I really got a handle on it. I still have friends (even my wife) that encourage me to have a drink. Its tough, and we're all going to fall down at times.

Take this weekend, as a "vacation" from the usual and stick with the diet for three days (Friday, Sat, Sun). Or hit the movies by yourself. Something to take up the time that you'd usually spend headed out. Friday night turn off the phone, grab an old movie you've watched a few times, throw it in at 8pm and pop two Nytol. You'll be asleep in 30 minutes and sleep through the night. It'll throw the usual scenario out the window and start Saturday off in a new fashion.

Plus it saves you some money.

As for the diet, aim for small steps. Pick an easy goal. "I'm going to hit the gym every day I should this week, but hit the diet as best I can" or, "I'm not going to buy any sort of junk food this week".

Getting in the Right Frame of Mind is tough to do in one big step. Unless you have great will power. I believe that Will Power is a muscle that must be exercised often and aggressively. It's the only way it will get stronger.

Thoughts on that approach?

EDIT:Ouch on the No A/C at the gym. The Gym I go to has it, but usues it sparingly. Luckily I go in teh evening when its had a bit of time to cool off. I'm good, as it usually has the windows open and a nice cross breeze. Be carefull in which gym you choose though. Finding the right one can really help your workout. Finding the wrong one can be really bad.

 

[Silverzone]

Step back and look at it this way. You're trying to change your lifestyle. Lets assume that you've been living the way you are (partying, out with friends, eating anything you want, working long hours under stress, and skipping meals...) for 5 years. Attempting to change that in one week is incredibly tough.

Did you manage to get a couple meals right and maybe a bit of time in the gym, that you wouldn't have the week before?

In looking at the week before, I guess there is some light because I have been trying to eat somewhat better. Lunch time was really easy for me because I have a short lunch, and theres really no time to go anywhere. It's dinner and breakfast that are the hardest for me. So I guess somewhat, I'm putting an effort in. Dinner is especially hard because living with my parents, my mother cooks all the time, and gets upset when I don't eat what she cooks. I think I need to sit down with her and explain that I really want this, and because of that will need to start eating healthier. The biggest letdown of last week is that I only made it to the gym once.

Take this weekend, as a "vacation" from the usual and stick with the diet for three days (Friday, Sat, Sun). Or hit the movies by yourself. Something to take up the time that you'd usually spend headed out. Friday night turn off the phone, grab an old movie you've watched a few times, throw it in at 8pm and pop two Nytol. You'll be asleep in 30 minutes and sleep through the night. It'll throw the usual scenario out the window and start Saturday off in a new fashion.

Plus it saves you some money.

That is a great idea. It actually sounds fun for a change. It'd be nice to kind of chill for a while.

As for the diet, aim for small steps. Pick an easy goal. "I'm going to hit the gym every day I should this week, but hit the diet as best I can" or, "I'm not going to buy any sort of junk food this week".

Getting in the Right Frame of Mind is tough to do in one big step. Unless you have great will power. I believe that Will Power is a muscle that must be exercised often and aggressively. It's the only way it will get stronger.

Thoughts on that approach?

This approach seems like a great idea. My goal now is to eliminate excess from my diet. Such as energy drinks, limiting my eating out to strictly dates and such, and cutting calories where I can. I'm still going to stick to my diet as strictly as possible like today in all honesty, I'm doing good. I'm starting to think about the future more, and this is something that needs to be done. I was informed that as a Kid I was a borderline asmatic. (sp?) If I keep on this current path I'm on now I could be a full blown asmatic with my smoking, and worse add in liver problems / diabetes with all the alcohol I'm consuming and as well be completely financially unstable because of no saving. With the economy how it is and my job threatening to cut hours I really need to find new sources of fun until I get some cusion built up. I've been doing research on the bad sides of all my vices and it looks bleak enough to scare the hell out of me. I really need to focus on this, and put my best foot forward. I feel I have the motivation, but stress has been a real big factor in last week not going so well. I need to take some time off from my band, and definately time off from partying. For the past 2 months it's been hard to remember my weekends, and I'm starting to get sick of that. If I go at this right by next year when I'm 21 it's going to be hard to stay sober. Problems with alcohism have haunted my family, and I'm starting to see the signs... I just have a lot on my plate.

 

[Der Alta]

See, not as bad as you thought it was.

I've been working on my diet plan and workout regiment very seriously since March. It's incredibly tough to realize that in the past 6 weeks, I've lost 3 lbs. I have, however, dropped from 14.7% to 13.2% body fat. Which is more of a goal for me than the weight loss. I get discouraged, as I test my BF every other week (I'll probably go three weeks this time though), and only see a 1lb weight loss. The lack of weight loss is more of a psychological issue for me than anything. I think I'm failing at my diet when I don't drop the weight I'm thinking of. 1/2% bodyfat in two weeks seems like so little to me. I constantly question my dietician about how much he's expecting me to drop, is it too fast, too slow not enough cardio, too much cardio...

So you're not alone in this, I have some tough times too. Yesterday, my in-laws and wife wanted a good beakfast. Since the wife can't cook and the in-laws are on "vacation", I cooked for them. Pancakes, Scambled eggs with loads of cheese, fried potatoes, and Applewood Smoked Bacon. I had oatmeal and a protein shake. As soon as Breakfast was served, I headed to the gym. Unfortunately, the house smelled of bacon for the rest of the day.

Its all in little steps. Just like you're doing. My wife doesn't like the diet I'm following, but as long as I cook the things she wants, she's OK with it. I'm sure your mom will look at it very similar. Its not that you don't like her cooking or think its wrong, its that you're learning to eat different due to your lifestyle decisions.

Coffee is tough, but what helps me, is I will make a big pot, let it cool, then pour that into a jug and put it in the fridge. I know what can be found behind a bar and if you can stomach some of those shots, you can easily chug 8 ounces of cold coffee. Gives a nice kick to get you moving. Also, weaning yourself off energy drinks can be tough. I've done that too. https://www.gtplanet.net/forum/showthread.php?p=2737365#post2737365

I switched to SugarFree Redbull and NoDoz. Then just NoDoz and water, then to coffee and water. Now, I'll have a coffee in my meal replacement shake.

Baby steps at first to exercise the willpower, then bigger steps as you test it.

Good luck, and keep us posted.

 

[TB]

It's dinner and breakfast that are the hardest for me.

Something as simple as a cereal bar would work for breakfast. Munch one on your way to work.

Dinner, on the other hand... I agree with you. I think your best bet is to talk to your mom and let her know how you feel. Is she, or anyone else in your family, overweight? If so, who knows. This might be the springboard you all need to get a bit healthier. Even if she's not interested in a diet lifestyle change, state in no uncertain terms that you are committed to changing and you'll need her help to not try to guilt you into eating more than you should.

You can eat whatever she makes. Just eat less of it.

 

[Der Alta]

Just checking in to see how the weekend finished off, and see if you have a small success story.

 

[Silverzone]

Well as far as the diet and exercise is going, everythings been going fine. I've been conforming a little better, but today I got laid off due to the economy which is why I havent had a chance to update. I'm planning on working somewhere with no commute now to devote more to my fitness. My beer intake has been ridiculous lately and no cash = no beer for this weekend so my circumstance has it's perks . Just keeping in a positive mind and striving to reach my goals. I've noticed though I'm looking thinner but gaining a little. This is odd to me. muscle weight?

 

[Der Alta]

Its good to hear that you're making strides. Sorry to hear about the layoff. It sucks to be a hard working guy and bust your butt for a company only to have them show you the door. Hopefully that will turn around.

Fat comes off faster than muscle goes on. Ask Pako how long its taken to put on a few pounds of muscle. It could be water or any number of factors.

That will happen. For the last month, people have been telling me I look alot thinner, yet my weight hasn't dropped much more than 3 pounds. My body fat is dropping to where I'm loosing it from around my neck, chin and face. Thus making me appear much thinner.