I know there are a bunch of rules, but I was hoping for some personal feedback/inspiration. So a bit of my story so far. I'm a 6ft (183cms) guy in my mid 30s, not too long ago I lost my dream job, afterwards I sat around feeling sorry for myself and lazy, doing nothing but eating crap and doing nothing all day. I ended up at 117kgs. At about October last year I decided I wasn't going to reach another birthday as a fat fuck, so I started dieting, hiking, a new job as a groundskeeper. And I got down to 90kgs. It was tough, but I got there. Fast forward to now. 10 weeks ago I went on a holiday, so I thought "Fuck it, I want to enjoy myself" so the diet went out the window, along with the daily exercise since it was just too hard. 2 weeks later, came back and was 2 kgs heavier for the lax attitude, but that was ok. Next week I got sick, couldnt exercise. Got better, week after that got sick again, couldnt exercise. Got better, 2 weeks after that, im lifting a single chair and I do my back, literally out of nowhere. So then I'm out for the count for 3 weeks, feeling sorry for myself. Needless to say, over all this shit, I went from 90kgs, back up to 95.5. I'm not too worried about losing the weight again, since I've done it before, but I don't want to risk the fucked back again. So what I'm looking for is an exercise routine that will help me lose weight, hopefully down to 87kgs or less, strengthen my core, so I dont do my back again, and all around make me look good naked, because desu thats all I really care about :P. Attached are some pics of me currently at 95.5kgs
do SS and eat at a 250-500cal a day deficit, read the sticky
Brody Rogers
and last one, I know i should do situps and whatnot, but desu the hardest thing is getting the motivation to do it. If I could get a little help creating a routing, I'm sure I could follow through with it. If it helps I really dont have the money to pay a professional to do it, there was a time that I did, but after a couple of big failures in my professional life I'm just trying to get back to feeling good about myself.
wtf did HONESTLY change to desu? and routing instead of routine?
Joshua Lopez
ahh well, thanks anyway /fit, figured I would get bumped to oblivion
Andrew Evans
read the sticky dullard
Noah Reed
I've read it. I was hoping for a bit more personal input. I thought the people on /fit were all trying to help each other be better. I live in a small town and don't really have friends here, so everything I do is on my own you know? Just trying to get a bit of help and inspiration...
Kevin Rogers
read the sticky
Parker Rogers
Pick whatever routine sounds the best and stick to it
Kayden Evans
The good news is you didn’t let yourself turn into a complete mess. It could be much worse. Just do IF, lift 4 times a week, and do cardio 4 times a week
Andrew Morales
I'd suggest taking roids, you sound mopey af
Jeremiah Morris
thanks for not pointing me straight to the sticky, but desu I was looking for a bit of help developing a routine. When I was younger I swam a lot, went to the gym, all that crap. But these days I just can't afford a gym. The walk I do 3 times a week is a hill/mountain that is 750m up 750m down, I do that 4 times 3 days a week atm. That's pretty good cardio, but as kevin spacy said in american beauty, I want to look good naked. A weekly routine to help get rid of my lovehandles would be helpful.
Juan Gomez
by IF do you mean intermittent fasting? I've tried it in the past, i find it really hard to go a day without food. Now that I'm trying again I eat a pretty good diet, mostly protein with a little bit of carbs and fat, no sugar. The hardest thing is that the missus loves carbs and sugar. And its fucking hard to come up with things to eat that are both healthy and make her happy.
Angel Gomez
Swimming is best if your frail body can't handle weight lifting. Also eat better and you won't keep getting sick.
Owen Morales
to be fair, i didnt get sick a lot until i started working at a school. The problem is the fucking kids come to school when they are sick with the fucking plague, and spread it everywhere. I can handle weights, the doctor thinks i just twisted in a strange way and put by back muscles into spasm, and my experience in the past is that most core exercises I do feel a bit weak since I used to use weights all the time. Should I invest into a cheap set of weighs off gumtree? Probbably. As I said, after a bunch of professional failures I feel like I need a bit of help getting back up there.
Luke Sanders
And hey, I know I'm coming across as a needy bitch here. But I just need a bit of help, someone who is there giving me a routine to help me get there. I've finally built up the courage to ask for help to get there, can somebody step up and give me the last push I need?
Andrew Stewart
you could be all like "See that fat loser there? I turned that bitches life around with a simple routine.
Brayden Phillips
To gain muscle mass you need to do strength training. If you have no access to a gym I'd suggest trying calisthenics. Buy a pull-up bar and check out the routine in r/bodyweightfitness
Jack Hall
Is this like your personal pity party thread where you get off on posting pics of your pathetic body? It's so simple if you'd just shut the fuck up and READ THE STICKY YOU FAGGOT ITS ALL IN THERE Jesus Christ, stop whining have some resolve and stop stuffing your damn face and making excuses cause you got a cold or twisted your weak back moving a chair
Joseph Nelson
thanks man. It wasn't about a pity party. I've created exercise routines for myself in the past. It was about hopefully getting a bit of help from someone, maybe a bit of inspiration, hell maybe even making a friend who cared a little. But hey, its good to know that /fit is full of the same dickheads you find everywhere on the internet. Thanks bro, I'll go it on my own. Thanks for nothing.
Jack Anderson
MY absolute best advice is to utilize some of that money to pay for a personal trainer who knows even a basic understanding of physio/biomechanics so you can figure out which exercises are great for your body-- something you can translate to into your workouts for the rest of your life.
Otherwise, you definitely need to begin with bodyweight exercises and gradually add weight to strengthen your weak ass core/glutes and also work on your flexibility to prevent any more of these shitty hang-ups.
Also, do cardio and take some fucking vitamins to help your immune system.
Aaron Flores
you need to improve your diet and sleep too. sounds like low t. Stop watching porn. you can still jerk off just don't use porn and don't do it a lot.
don't equate fit with personal trainers, were spergs on the internet who decided to lift weights.
i don't man. It's just hard you know. Hell here is the pity party. I finished my degree in chemcial engineering at 30, couldnt get a job ANYWHERE, I dmean, i sent in like 500 applications, all over the world, it just happened to be in a year where mining and oil had turned down, so there where a fuckload of engineers with experience looking for jobs in the same year i was, and i wasnt black or a woman. So I was out of luck. Luckily for me, air services in australia was looking for people, and I was smart enought to pass the test
Fast forwards a year and a half. I'[ve finished campus training, i move to final field training. I get a serious ear infection so I can't hear shit, i feel so guilty after being of for 3 weeks that I come back to work even though I cant hear shit, even tho my job is hearing shit..... Fail my final field training, put in my medical stuff as a reason.. Doesnt fly.. So now I'm literally on the other side of the country, no job, no friends but ive met a girl i love... Now i'm working a shitty groundskeeper job here coz its the best I could find near the girl i love, who is so enamored with her family she will never move. I just want to feel attractive again. Like i have some power. I'm tired of feeling like a loser.
Julian Murphy
surely im not alone in this...
Aaron Morgan
Track macros and calories, eat less, do cardio you actually enjoy and lift something. Kettlebell swings are good for back strength if you do them properly.
Mason Moore
i used to enjoy the swings, but seriously, now im down to just over $500 aud a week. I literally cannot afford those things. The best i might do is find an old set of dumbells online if im lucky.
Blake Ross
OH MY GOD I'M NOT READING YOUR ABSOLUTE FUCKING BLOG POST.
You've got a real defeatist attitude my dude. Every post you've made here has some kind of excuse. You've got some personal tragedy and that sucks. It sucks that you got your degree "late" and couldn't find a job. It sucks that you get injured and sick and that prevents you from making the kinds of gains you want. It sucks that you're not getting what you want from Jow Forums, but everyone here has seen right through you. You're biggest problem is your attitude. You stop lifting entirely when things get too tough and that more than sickness or injury or indulgence is making it hard for you to make it.
Ok op. Im not the best to answer, but why dont we start simple with some bodyweight exercises?
Id do a 30 day pushup challenge if I cant access gym equipment. Just do 10 for a day. Then try to do 11the next day.
Best thing about this is I can do them literally anywhere and theyre quick to do.
Once it gets too easy I'd add a differrent exercise, just one more bodyweight exercise for another 30 days. Like tricep dips or lying supermans.
We're gonna make it bra
James Thompson
You got a lot of fat.
What that means to me is lots of chemical energy storage.
Put it to use.
Strength training, hypertrophy training (size), endurance training, and cardio
TLDR: What are your goals? (Rank them 1-3)
Be strong Look big Be fit/athletic (stamina/endurance)
Brody Wilson
thanks bro
Parker Thomas
Sorry but your story isn't special and you don't need any personalized advice. For there are no special tricks or specific tips. All the information is right in there in the sticky and your demand of being spoon fed isn't appreciated.
