Working Out from Level 0

  • DarMar106

    Posts: 28

    Sep 23, 2011 4:30 PM GMT
    So it's been a really long while since I've worked out, mostly out of laziness so it's time to get back to it. Since I'm starting from the ground up I wanted to know if anyone has any suggestions on workout routine and such. I'm also looking to eat a little better but since I'm on a college budget eating healthy gets difficult. Any and all help is appreciated. If this ifo helps I'm 5'9, 21 and kind bobble between 185-190...My goal is to get down to 160...muscle and tone I'll figure out later but my main focus is to slim down a little flatten my torso around the stomach and pecs. Mostly the pecs dive they're not quite manboobs but they're on their way.

    I also want to get myself a workout, I pretty much have no knowledge except some exercise..I know one routine that goes 3 days and works two muscle groups each day
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    Sep 23, 2011 5:26 PM GMT
    If you're starting from ground zero, just walk fast, at least 20+ minutes, at least 4 days a week. Increase the intensity and time as needed to keep it challenging.

    Do that for a couple months to let your body adjust to being active again. During that time, research more workout plans (RJ has some good ones) and figure out which one would fit you best.

    Drink shitloads of water.

    As for the food thing with no money, you're just shit outta luck. Well, unless you have things that can be shifted in your budget to afford more and healthier food.
  • cageym

    Posts: 99

    Sep 23, 2011 5:32 PM GMT
    Remember too that it isn't just about working out when you are working out. Don't hunt for the closest parking space at the grocery store, take the stairs instead of the elevator, walk or ride a bike to do an errand -- all those things contribute to a you that is more fit and better prepared to excel when you are at the gym.
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    Sep 23, 2011 5:43 PM GMT
    Some basic eating tips.
    Eat breakfast.
    Change from anything"white" such as bread, grains, pasta, to whole wheat.
    Dont eat anything after 8pm. Just shut the kitchen down. this includes snacks of any kind.
    Good luck.
  • DarMar106

    Posts: 28

    Sep 25, 2011 12:41 AM GMT
    Well some of this stuff I aready do...i walk alot, I drink nothing but water...rarely touch soda
  • MSUBioNerd

    Posts: 1813

    Sep 25, 2011 12:42 AM GMT
    Have you looked at the Strength Foundation 12 week plan here on RealJock?
  • btone1456

    Posts: 53

    Sep 25, 2011 12:56 AM GMT
    MSUBioNerd saidHave you looked at the Strength Foundation 12 week plan here on RealJock?


    I started this program 2 weeks ago and it got me past my plateau of 180. Lost 40 lbs eating right and running and this so far has been the next step towards my goal of 160. now I'm at 175. 32 waist and a Banana Republic Medium. 15 more lbs and perhaps 2 more inches.
    P.S. any suggestions once the 12 week foundation is done?
  • MSUBioNerd

    Posts: 1813

    Sep 25, 2011 3:11 AM GMT
    I actually quite liked the 12 week Strong and Lean plan, which I feel is probably appropriate to anyone who's completed the strength foundation one.
  • Posted by a hidden member.
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    Sep 25, 2011 3:20 AM GMT
    http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

    http://videos.bodybuilding.com/video/72642/Dorian-Yates-Blood--Guts-Trainer-Overview



  • Posted by a hidden member.
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    Sep 25, 2011 3:38 AM GMT
    RJ workout plans are good, but check out those at http://www.BodyBuilding.com with workouts for all ages and stages, motivational tips, diets, and forums... including a gay (shock) forum. icon_cool.gif
  • jmanorlando

    Posts: 205

    Sep 25, 2011 3:45 AM GMT
    Here a some things to consider:

    a. You want to go from 185-190 and want to get to 160, but how fast?
    At 1 lb a week it would take 30 weeks or around 7 months.

    Tip: Get a calorie counter app and start tracking your food and exercise.
    Find a cardio you like to do and do it - Running, spinning, swimming - 3 to 4 times a week.
    Lifting - Consider an upper body and lower body routine and do these 2 - 3 times a week.

    FYI - You might lift and do cardio on the same day hence you don't have to hit the gym everyday.

    This one might be tough but learn to avoid or minimize classic college foods. Pizza, cheese steaks, fries, potato skins, wings with blue cheese and reduce beer intake.

    Last thing to remember, it takes time but if you put in place good habits you will over time decrease you weight and as you advance your workouts increase muscle. Good luck on your journey.
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    Sep 25, 2011 4:47 AM GMT
    DarMar106 saidI'm also looking to eat a little better but since I'm on a college budget eating healthy gets difficult.


    Nah, eating healthy on a budget isn't hard. The tradeoff is you have to be willing to cook.

    My favorite college meal was brown rice and black beans. Costs maybe 50 cents for the meal, just let it simmer for 40 minutes. You can add various vegetables and meats for variety, or change up types of rice and beans. (Stick to whole rice, though, not white rice - takes more time to cook, but has much more nutrition.)

    The great thing is that in tandem rice and beans provide all the essential amino acids, and beans are a good source of protein, so it's an excellent staple for getting into shape, too.

    http://en.wikipedia.org/wiki/Rice_and_beans