Need help --bad lifestyle ...

[outlaw105w]

So this is how it goes ... get my son ready in the morning, i get him to school by 7:30 , i get to my store by 7:45 sometimes i eat breakfest which includes a breakfest bar -- im a one man show at the store so i usually eat one of those south beach meals or a lean cusine i sit at the desk all day , get stressed thinking about bills, business, the race car , etc..... leave work and get home by 6:15 sometimes i go by the store and get a 6 pack and drink 3-4 beers or even the whole 6 pack im so tired i usually take the family out and have dinner ( we usually eat out 1-2 times a week) and this process happens every day --im so tired , lazy and stressed ........ help , advice, anything ........

ive stopped drinking for 1 day --ha ha
i jump on the tread mill today for 15 min and walked ( boring )
im just so lazy -- i need motivation ...something

thxs everyone

[DarinK]

1. Develop a sound diet plan.
2. Start packing your meals and bring them to work. (No Lean Cuisine)
3. Cut back on the drinking or quit for awhile. (you already know this)
4. Don't eat out so much. Once a week is fine.
5. Try to make it to the gym at least 4 times a week. Make a serious commitment to go.

You should also develop a plan to deal with the issues that are stressing you out. I know it's not easy. Put a lot of thought into this and make some decisions to make things better. Stay committed and things will get better.

[outlaw105w]

thxs for the input ... finacially not going to be able to make it to the gym ..... your absulotley right i need to stick with it ..... hopefully you guys can help

[boza]

if its a one man show work .. try doing some push ups and sit ups while no one is looking, or squats anything that comes to ur mind .. just something to keep ur blood flowing .. till u can finacially afford goint to gym "do u have any of those government gyms around ?"

[outlaw105w]

i dont know about the government gyms ...... but will bring some dumb bells to work tommorrow and continusly keep moving --doing something

[SLOsentra]

Originally Posted by outlaw105w

i dont know about the government gyms ...... but will bring some dumb bells to work tommorrow and continusly keep moving --doing something

There are a lot of great work outs that don't require gyms, or at least have counterparts for people without equipment. The "300" work out is great (there are about 230982039432 different versions, but most are great cardio work outs as well), and many of the ones I've seen require little or no equipment at all. Just a floor, and maybe a bench to do jumps.

[theandyman]

my gym is made up of a bunch of gizmos put together. but i always find pushups and core workouts and the basics usually my workout contain no equipment at all. when your first starting out keep it simple and build up from there. there is no rush at all consistancy is key

[outlaw105w]

so i feel good today ....

breakfest --- 2 eggs 2 pieces of bacon

snack ---- cheese, half apple

lunch --- turkey, mushrooms, cherry tomatoes, evoo, cayene

snack --- mixed nuts, raisens

dinner --- half apple, 6oz lean steak, couple mushrooms, cherry tomatoes


lots of water ....... not tired like after a usually day of work or drinking alcohol.....

going to pack some food for tommorrow tonight ..

[Josh86]

Originally Posted by outlaw105w

so i feel good today ....

breakfest --- 2 eggs 2 pieces of bacon

snack ---- cheese, half apple

lunch --- turkey, mushrooms, cherry tomatoes, evoo, cayene

snack --- mixed nuts, raisens

dinner --- half apple, 6oz lean steak, couple mushrooms, cherry tomatoes


lots of water ....... not tired like after a usually day of work or drinking alcohol.....

going to pack some food for tommorrow tonight ..

Thats good man, keep it going. Like others have said there are PLENTY of bodyweight (or very little equipment) exercises you can perform if you cannot afford a gym. Also with the cut back in alcohol/eating out/buying premade food(lean cuisine) and making your own you will save yourself money that you can better invest into furthering your health. Good luck.

[outlaw105w]

Thxs Josh we will see how day 2 goes !!!! at work will pack a good luch and keep busy ....

[outlaw105w]

so menu for my 2nd day is 12-1-08

breakfeast ---- 2 eggs , cheese

snack ---- half apple, carbozo beans

lunch --- 8oz turkey

snack--- mixed nuts w/ dried fruit, other half of apple

dinner --- 8oz turkey, broccoli


will do some cardio on the treadmill tonight will try to make it for 20 mins....

[outlaw105w]

so i subsituted the turkey for some shrimp ....... its 7:32 and i feel exhausted ........

[outlaw105w]

should i take any supplements during this , fish oil, b-12, fat burning pills, vitimans any suggestions ????

[ArrrrJay]

Congrats to trying to change your life for the better, I'm in the same process right now.

I also drink, and was eating poorly (without the family though). My only recommendations are to set specific goals that are small, but important. Give yourself time, and make the changes slowly, so that it is easier to get used to.

I am not worried about cutting to 6% body fat right now, so I can make certain choices that will help me achieving my goals (losing fat), without necessarily having a perfect diet, no alcohol, strict regiment.

[outlaw105w]

strange --- woke up this morning and weighed in and i lost 10 lbs --- in 3 days ----- that must be just water weight huh ????

[MyosinNActin]

Originally Posted by outlaw105w

strange --- woke up this morning and weighed in and i lost 10 lbs --- in 3 days ----- that must be just water weight huh ????

I take fish oil. I think it is an excellent supplement to take all around...its great for the immune system, the brain and your hair and tissues and all that good stuff.

I also take whey protein just to get in all the protein I need in a day, which is very important for helping build muscle. The third thing I take is glutamine (which naturally occurs in foods we eat) to speed up recovery after a workout so that I can make each workout efficient and make each one count. Beyond that I don't really have an interest in anything else. I always wanted to try energy enhancers to give me a boost during cardio, but haven't tried any to date.

And yes 10 lbs in 3 days would be water weight....but thats good because as soon as that clears up, if you keep going with what you are doing then you should start to see some fat loss!

[conwaylucas]

read my transformation thread in my signature. Its more like the average guys way to lose weight. Mainly cause I had no idea about any of this bodybuilding stuff when I was doing it.

I can guarantee you will find a few pieces of good info. Take your change in phases. If you try to do all at once... you have a higher chance to fail.

I lost my weight while eating lean cuisines, doritos, beer, etc. I just slowly changed my diet and lifestyle until I got to where I am today.

Best piece of advice for beginning is place a television in front of your treadmill.... makes it actually fun to go speed walk.

[outlaw105w]

Originally Posted by MyosinNActin

I take fish oil. I think it is an excellent supplement to take all around...its great for the immune system, the brain and your hair and tissues and all that good stuff.

I also take whey protein just to get in all the protein I need in a day, which is very important for helping build muscle. The third thing I take is glutamine (which naturally occurs in foods we eat) to speed up recovery after a workout so that I can make each workout efficient and make each one count. Beyond that I don't really have an interest in anything else. I always wanted to try energy enhancers to give me a boost during cardio, but haven't tried any to date.

And yes 10 lbs in 3 days would be water weight....but thats good because as soon as that clears up, if you keep going with what you are doing then you should start to see some fat loss!

Thxs Sarah i have alot of fat to lose...... i bought some omega -3 fish oil 1000mg ----- is that ok ???? and im going to get some peanut butter to fill in some of the gaps .... thxs nick

[outlaw105w]

Originally Posted by conwaylucas

read my transformation thread in my signature. Its more like the average guys way to lose weight. Mainly cause I had no idea about any of this bodybuilding stuff when I was doing it.

I can guarantee you will find a few pieces of good info. Take your change in phases. If you try to do all at once... you have a higher chance to fail.

I lost my weight while eating lean cuisines, doritos, beer, etc. I just slowly changed my diet and lifestyle until I got to where I am today.

Best piece of advice for beginning is place a television in front of your treadmill.... makes it actually fun to go speed walk.

cked out your thread great job man

[algforcek]

Great Job dude

What I would also recommend is figuring out your BMR so you can figure out exactly how many calories you need to maintain your weight, gain weight, or lose weight.

I use this formula: http://weightloss.about.com/od/eatsm...lcalintake.htm

I would also start balacing out your meals more. Not just turkey, but throw in some veggies and a few carbs. You need carbs to help turn protien into muscle.

You can make your meals the day before.

Finally, eat the whole apple, it contains pectin (SP?) and makes you feel full.

Great job, keep it up!

VR
SPonge

[MyosinNActin]

Originally Posted by outlaw105w

Thxs Sarah i have alot of fat to lose...... i bought some omega -3 fish oil 1000mg ----- is that ok ???? and im going to get some peanut butter to fill in some of the gaps .... thxs nick

that sounds perfect....Don't ever be afraid of nuts because of the fat content...however do be aware of how much you are consuming...you dont want to consume too much fat...especially when combined with carbs...(ie. those who are on a keto diet CAN AND DO lose weight...but it's because of the zero carbs)

You are totally on the right track outlaw. If you need any more help or suggestions feel free to message me or post here again!

[PTN_old]

1. good work
2. multi-vitamins are must
3. research (i find the research to be a great way to stay focused, dispell old myths and learn new things to try, which helps you decide what works best for you)

[outlaw105w]

so my BMR = 2350.8 -500 ( for weight loss ) so my intake threw the day needs to be around 1850 cal ........

so yesterdays menu consisted of

Breakfeast -- 2.5 eggs w/ a sprinkle of cheese -- 1/2 apple

Snack --- handfull of mixed nuts and dried fruit , slice of cheese

lunch --- celery, cucumber, carbazo beans in evoo

snack --- 1 apple, slice of cheese

dinner --- turkey ( i have a lot of left overs ) asparagus in evoo

20 mins of cardio , lots of water



Sarah i also bought some Peanut Butter ---so many to choose from thxs again

[outlaw105w]

And this is the hard part for me --- day 4 ---- so i lost all my water weight , which is so promising and I weight in from yesterday and the same weight --this is usually were i give up --- i know that sounds lame -----but im not going to give up this time ..... im going to keep on this lifestyle change

P.S. Sarah is going to keep me motivated ---- lol

[DeadPresidents]

Outlaw good luck with your journey. Nice car. I race stangs too. Can you shoot me some specs on your car? Nice wheel stand in your avatar.

[outlaw105w]

Thxs PM sent

[BillyUrias]

Originally Posted by outlaw105w

And this is the hard part for me --- day 4 ---- so i lost all my water weight , which is so promising and I weight in from yesterday and the same weight --this is usually were i give up --- i know that sounds lame -----but im not going to give up this time ..... im going to keep on this lifestyle change

P.S. Sarah is going to keep me motivated ---- lol

Good job in decideing to change your life style. I to got tired of being tired and lazy 9 mnoths ago and change my life style. Set small goals and work up from there. Say for instance, you walk 20 min on the treadmill 3x a week, the next week walk for 25 min 3x a week, and if you make that then keep moving up the time or how many times you go per week. I would also invest in some multi-vitaims.

Finally the scale is going to be your worst enemy the first couple of months. I would suggest only weighting yourself every 3-4 weeks. Most people quit after a couple of weeks because of the scale and not really understand why they have not lost weight when they have done all this work. You do have to understand that you have started to add muscle and burn fat so muscle weights more that fat, so most people dont see any change in there weight. Use a mirror to judge your progress or have your wife take weeklys pictures so that you can see a visible change in your body. Take the pictures Sunday morning after you wake up and use the bathroom and before you eat. Dont rely on the scale but rely on visual. Hope this helps in some way. If you need help you can alway PM me. Great job bro

[outlaw105w]

thxs for the input Billy

[outlaw105w]

so my menu yesterday consisted of

breakfeast --- 2 egg whites 1 whole egg

snack ----- slice of cheddar, 2 tbls peanut butter


lunch ---- 1 1/2 cups of broccolli and asparugus in evoo

snack --- carbazo beans and 2tbls peanut butter

dinner --- 5 large sea scallops w/ asparugus

water through-out the day
and i did some simple leg , push ups excercises all day during work


my weight is down to 247.5 is that too much too quick ???? do i need more content in my diet

also my supp. consist of a mulit and a fish oil ....

[outlaw105w]

i feal tired this morning , my eyes are burning , like to just curl up on the bed and go back to sleep ......... am i starving myself ---- sure does feel like it