I just started working out again! Would love feedback

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    Jul 28, 2010 4:13 AM GMT
    Hi everyone! I'm new here and I'm so glad I found this site because I just today decided to get back in shape after months of just lounging around on my ass and eating whatever, very unhealthily (I was kind of depressed and I unfortunately let it get to me. But not anymore!) My ultimate goal is to thin out and gain some lean muscle.

    So I was wondering if I could get any tips/advice. This is what I did today:

    Breakfast: Decent sized portion of oatmeal and 1% milk
    Snack: Bag of baby carrots
    Lunch: Random salad bar stuff. No dressing. A few small strips of grilled chicken. Light dusting of cheese over whole plate.
    Snack: An Orange
    Dinner: Salmon, dark red kidney beans, spinach
    After workout snack: banana and some celery

    My workout:
    Ran 3 miles on treadmill (I know not a lot but I think it's good for me)
    Stretched
    Did some upper body machines. On each I did 3 sets of about 12-15 reps each.

    I know I have a looooonnnngggg road ahead of me so that is why I'm here asking if I'm off to a good start or if there are things that I should change/be aware of so I don't fall into a bad habit and waste time.


    Also, as an additional question (sorry if I'm asking too much!), how accurate are the calorie counters on treadmills? The one I was on said I burned 400 calories which I thought was really high. That's almost an entire meal!

    Thanks to anyone who reads/replies!
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    Jul 28, 2010 4:18 AM GMT
    Take your current diet and double the portions. With the cardio you'll be doing, you'll need the extra food.
    If you don't eat enough, your body will go into starvation mode and store even more fat.
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    Jul 28, 2010 4:21 AM GMT


    Hard to judge a silhouette? What's your current weight? If you were inshape before how do you not know what to do?icon_rolleyes.gif
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    Jul 28, 2010 4:26 AM GMT
    Hillie said

    Hard to judge a silhouette? What's your current weight? If you were inshape before how do you not know what to do?icon_rolleyes.gif


    Who ever said I was in shape before? I was in average shape but not the best, and the past few months I had stopped caring and gotten a bit more out of shape, but am not fat.

    I'm around 6'3 and weigh 210 lbs. Around a 33" waistline.

    And thank you Paulflexes for the advice icon_smile.gif
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    Jul 28, 2010 4:28 AM GMT
    Inoshishi724 saidHi everyone! I'm new here and I'm so glad I found this site because I just today decided to get back in shape after months of just lounging around on my ass and eating whatever, very unhealthily (I was kind of depressed and I unfortunately let it get to me. But not anymore!) My ultimate goal is to thin out and gain some lean muscle.

    So I was wondering if I could get any tips/advice. This is what I did today:

    Breakfast: Decent sized portion of oatmeal and 1% milk
    Snack: Bag of baby carrots
    Lunch: Random salad bar stuff. No dressing. A few small strips of grilled chicken. Light dusting of cheese over whole plate.
    Snack: An Orange
    Dinner: Salmon, dark red kidney beans, spinach
    After workout snack: banana and some celery

    My workout:
    Ran 3 miles on treadmill (I know not a lot but I think it's good for me)
    Stretched
    Did some upper body machines. On each I did 3 sets of about 12-15 reps each.

    I know I have a looooonnnngggg road ahead of me so that is why I'm here asking if I'm off to a good start or if there are things that I should change/be aware of so I don't fall into a bad habit and waste time.


    Also, as an additional question (sorry if I'm asking too much!), how accurate are the calorie counters on treadmills? The one I was on said I burned 400 calories which I thought was really high. That's almost an entire meal!

    Thanks to anyone who reads/replies!


    You said you were in shape before? Do you not know what you've written?
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    Jul 28, 2010 4:33 AM GMT
    [quote]

    You said you were in shape before? Do you not know what you've written?[/quote]

    Was it really necessary to quote my ENTIRE post for that one little sentence? And if you're going to get that technical then fine, I'M SORRY. I should have said get into better shape than I was previously. But you're not being the least bit productive in this thread, so if you don't mind I'd rather you leave then continue to derail this thread more than you already have. I'm only looking for some advice here...sheesh.
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    Jul 28, 2010 4:39 AM GMT

    Your new here so Just tone it dwn......Or are youicon_rolleyes.gif Don't get all snippy and start throwing your testosterone around. I read what you wrote and asked a question. Your the one who asked "when did I ever say" bla bla bla. So I just showed you where you did. Settle dwn
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    Jul 28, 2010 4:50 AM GMT
    Look, I may be new here but I've been on plenty of other forums and know when things are taking a bad turn. If I really knew what to do, I wouldn't have posted in the first place, now would I? So please, if you're just going to keep nagging me, move on to a different thread. Just because you have 2000+ posts it doesn't mean that you're not distracting from the main point of this thread. And truthfully, your comment wouldn't have been taken the way it was if you had decided to leave out the sarcastic/oh boy emoticon ( icon_rolleyes.gif )

    Now please just drop it and hopefully there is enough of this thread to salvage for people to respond to positively.

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    Jul 28, 2010 1:47 PM GMT
    3 miles on the treadmill is a good amount... I do half that much.
    icon_lol.gif
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    Jul 28, 2010 1:56 PM GMT
    paulflexes saidTake your current diet and double the portions. With the cardio you'll be doing, you'll need the extra food.
    If you don't eat enough, your body will go into starvation mode and store even more fat.


    I am learning this the hard way....LOL and it makes u feel like crap and tired.

    Aww man.. I am not local.- I am Winter haven right now... let me know when you are in town again man. I ll set some time
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    Jul 28, 2010 2:00 PM GMT
    Keep up the good work man. As a come back kid myself I understand the need for accountability. I got so busy training myself I had to stop my daily posts. I just do weekly updates.

    As far as training goes, the beginner/returner workout plan here is very good. I have done much more cardio though as I really let my weight get out of control. I have joined - free - everydayhealth.com as they have a simple calorie activity tracker to follow. Graphs, journals, and stuff. I do not use it everyday, as I spend a lot of time in the gym which I am really enjoying again.

    My major challenge is a family member just got some bad news healthwise (see kidney transplant post). I forced myself to the gym and let myself use anger to get through the workout, good thing as I wanted to do some less constructive things.

    You will find the guys here very helpful and informed. This is a great site.

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    Jul 28, 2010 2:17 PM GMT
    MrNomore said
    paulflexes saidTake your current diet and double the portions. With the cardio you'll be doing, you'll need the extra food.
    If you don't eat enough, your body will go into starvation mode and store even more fat.


    I am learning this the hard way....LOL and it makes u feel like crap and tired.
    Speaking of eating, I'm in town. We should meet and eat this evening before I head back to GA...leaving in the morning.
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    Jul 28, 2010 2:23 PM GMT
    Inoshishi724 said

    Breakfast: Decent sized portion of oatmeal and 1% milk

    ( 1 % milk- they replace some of the fat lost with sugar.) I still use whole milk sometimes and mostly water with oatmeal - or just water and oatmeal.- cinnamon and nutmeg makes it taste way better)- I dont think you are getting enough protein there.(add some whey maybe also, or egg whites)

    Snack: Bag of baby carrots- always try to balance your meals- ( add nuts or whey )- Flax seed -


    Lunch: Random salad bar stuff. No dressing. A few small strips of grilled chicken. Light dusting of cheese over whole plate.- ( decent- add Olive oil as dressing )


    Snack: An Orange ( if thats prework out its ok, I d still get some protein there)

    Dinner: Salmon, dark red kidney beans, spinach ( good )

    After workout snack: banana and some celery- ( add whey/ casein combo)


    Nighttime- protein for recovery while sleeping.


    Let me pick on your diet a little- if i may- some ideas-- looking above most off your diet is composed of most elements of the carbohydrates family- try balancing.
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    Jul 28, 2010 2:44 PM GMT
    Congrats on getting back on track with your workout routine. Don't rush your self and try to build your workouts everyweek. I just looked at your meal plan and was wondering if you ever get hungry after eating your meal or snacks since based on your workout routine and the foods you are consuming and your height I think you maybe consuming too little.

    Here is an extra tip to get more calories buring adding more calcium rich foods in your diet such as non fat yogurt and non fat cottage cheese. And to add muscle to your frame include some eggs and almonds in your breakfast and snacks since the more muscle you build the higher your metabolism will go and as a result you will burn more calories even in rest mode.
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    Jul 28, 2010 6:57 PM GMT
    Thanks guys! You've all been really helpful. icon_biggrin.gif

    So from what I can gather from your collective posts

    -eat larger portions
    -add more protein (eggs, almonds, etc)
    -add calcium (non-fat yogurt, etc)
    -less carbohydrate-filled foods (any examples of this?)

    Also it seems like everyone finds my workout good so far. My plan for continuing working out (and please correct me if it's bad/ineffective):

    Cardio: Run hopefully 3 miles every day
    Weights: Alternating days of upper/lower body. Is it wise to do this every day? I ask because I know you're supposed to let your muscles rest, but I figure while I'm doing lower body my upper body is resting and vice versa so I don't need complete off days from the gym. Although that could be totally wrong.
    Sit/push ups: I've heard a lot of contradictions with this. Should I do sit/push ups every day? If so, around how many?

    I'm really glad I found this site