Fat 26 year old virgin bettering himself

[UkraineFatty]

I'm a lifelong fat kid who has goofed off with exercise for the last few years but going to try to actually take it serious now. I've told myself now that many times but never did. I've got a really bad habit of going on a new routine every single week . At this point however I've pretty much learned what my body can and cannot handle so I'm trying to build a routine around that. Will make no excuses if I'm not able to do something, I'll find an alternative. Neg me to hell if I don't stick to my routine.

About a week ago:

[UkraineFatty]

Bench press
135lbs (5x3)
Felt pretty good. Kind of like keeping the reps lower and being able to focus on each and every single one.

Chinups
BW (4,3,3,3)
Pathetic but considering only a few months ago I couldn't do anything and managed to reach this point by mostly goofing off it's at least a start. After weight loss (hopefully) I can see the numbers increase.

Rolling DB Tricep Extensions
20lb DBs (8,8,8,8)
These felt really good. Elbows didn't complain at all. Form was a little tricky at first but nailed it on the last two sets. I had a lot of fun doing these even though my triceps were screaming with delight. Keeper for sure.

Walked to the nearby park and did sprints
8 x 60 yard wind sprints

[UkraineFatty]

Going to attempt an all meat diet. No veggies. Will take a tablespoon of psyllium (sp?) in the morning and evening so I can actually get some fiber and stay regular.

Today I did:
Chinups 10x3

Finished with some grip work.

[pkahnman]

If you have any questions, just ask. It seems you wanna change your life around and live healthy. I can tell you it will be the best decision you ever made.Are you not meeting girls cuz your weight? Cuz you not that bad. Also i wouldnt worry about girls right now. Focus on yourself/routine and one day you will meet someone nice.

Also why no veggies? you need them.Balanced diet that consist of protein,carbs,and fat

Btw i would lose those goth shorts or whatever. Get some nicejeans and polos. Girls want a guy who can dress nice

[bwelch1985]

You can do it dude! The hardest part is getting started, once the changes start happening you'll be more motivated than ever to keep going.

I do not think an all meat diet is the way to go. You can achieve much better results w/ a more moderate, balanced diet. If you're interested I'd be more than happy to help you w/ your nutrition, cardio, and workout setup

[kkennedy91]

Dude I was in the exact same situation as you. *I was fairly overweight, didn't know what I was doing and kept changing routines. *Listen to everyones advice here and just eat well. *Cut the junk, soda, and sweets and you'll lose massive amounts of weight and gain lots of muscle in the process so long as you lift as well. *I also was a virgin up until I lost alot of weight. *Trust me dude, when the weight comes off your confidence absolutely sky rockets. *Everything will get better, it always does as long as you have the right mentality and the willingness to work for your goals.

[VinJH]

Hey I'm with you on this one!
Keep up the good attitude!!
Please eat your veggies though.

Oh and keep going with the chin ups, they are hard but that's why people do them.

Vince

[UkraineFatty]

Went a little late to do my sprints so I had to cut session short but...
6 x 60 yard wind sprints

Felt a lot better doing these separate from lifting. Also felt that even thought I did "less" of them the quality of each sprint was way better this time.

[UkraineFatty]

Bench Press
140lbs (5x3)

Rolling DB Tricep Extensions
30lb DB's (4x8)
25s felt way too light for some reason and the 30lb ones were just right this time around.

[UkraineFatty]

Chinups
BW (1,2,3,4)
BW (1,2,3,4)
BW (1,2,3,3) Couldn't get a 4th rep on that last one
BW (2,2,2,2,2,1)

Just wanted to get a total of 40 reps.

Barbell Curls
75lbs (5x3)

Did a bunch of grip stuff then hill sprints.
6 x 60 yard hill sprints

God those were brutal, especially taking only like a 15-20 second rest between each one.

Going to be in for some soreness tomorrow I can tell. Making sure I have a big dinner tonight for the extra protein and calories.

[BRO_v]

What's your diet like?

in for progress, gl bro subbed

[UkraineFatty]

What's your diet like?

in for progress, gl bro subbed

I'm always on a new "diet" every few days I swear. I have a really bad habit of overthinking and getting paralysis by analysis. I think I generally just feel better and binge little if at all when I have a bit of everything. Meat, veggies, fruit, grains and some sweets. No idea of macro breakdowns and all that jazz, can't stand to turn a meal into an algebra equation. Meh, screw low carbing. Not gonna go all out and stuff myself with pizza each day but just keeping it "balanced" (whatever that ultimately means).

Was planning on taking Saturday and Sunday off but felt really stressed from work so I just went into the gym and had a short impromptu workout. Didn't really have much energy but whatever.

Bench Press
145 (5x3)
Started to feel a bit challenging. I'm sure the lack of energy and my stupid idea of wearing running shoes didn't help.

Rolling DB Tricep Extensions
32.5 DBs (8,8,5)
LOL yeah guess I found a way to stick to for a bit. Once again I'm sure lack of energy didn't help.

Will probably take a breather from benching for a bit and focus on dips and overhead pressing as I've ignored those for some time.

[shifter2012]

Best of luck dude. I'll be following you to see your progress.

[UkraineFatty]

Been a while since I've done barbell overhead pressing. Wanted to see what my max would be.

95lbs (1)
100lbs (1)
105lbs (1)
110lbs (1)
115lbs (1)
120lbs (fail)

Deloaded to 105lbs and did 12x2.

No triceps work, giving them a little break.

[kkennedy91]

Alrite man if you feel like you're stalling at all with your progress just p.m me and I can give you my old workout that I used when I started. I essentially looked how you did a year ago. Lost almost 40 pounds and 10% off my bodyfat. All with no cardio. And yea just eat "healthy" meaning balanced, no fast food and no soda.

[shifter2012]

Been a while since I've done barbell overhead pressing. Wanted to see what my max would be.

95lbs (1)
100lbs (1)
105lbs (1)
110lbs (1)
115lbs (1)
120lbs (fail)

Deloaded to 105lbs and did 12x2.

No triceps work, giving them a little break.

Im not really sure what you were trying to get done today, unless this was just an assessment to see where you should start for this exercise. the problem is that by testing your max you may have just increased it thus rendering what you have done useless. jump into a some heavy lifting. other than that good overhead press.

[UkraineFatty]

Im not really sure what you were trying to get done today, unless this was just an assessment to see where you should start for this exercise. the problem is that by testing your max you may have just increased it thus rendering what you have done useless. jump into a some heavy lifting. other than that good overhead press.

Just wanted to see how much I could do is all.

Yesterday I did hill sprints before work:
8 x 60 yard hill sprints

Not sure I'll ever enjoy doing sprinting but I love to hate them.

[UkraineFatty]

Today I did:

One arm DB rows w/ fat gripz
85lbs (9x2)
Grip gave out on right arm (even though I'm right handed) so decided to stop it at 9 sets.

Been a while since I've worked with fat grip stuff. Kinda like the pump in the forearms. Always thought it would be cooler to have a big neck/forearms than big arms/chest. Will use same weight next time I do these and see what progress I make with sets/reps. Not always just going to pursue more weight but get better at reps ala the idea in Wendlers 531.

8 x 60 yard wind sprints aftewards.


Later in the day I did some random grip exercises. Just wanted to feel my way around and see how I liked them. I take what I want/like and discard what I don't. Kinda like that Bruce Lee saying.

[UkraineFatty]

Forearms are still thrashed from the thick grip rows. Went to the gym and did:

Dips
BW (4,3,3,2)
I haven't done dips in a few weeks and on a good day I could do 2 so I guess that's a doubling of my pathetic numbers at least.

Rolling DB Triceps Extensions
32.5lb DBs (8,8,6)
lol Going to probably just go down to 30 and use those for a bit don't know.

Then went to nearby park and did hill sprints.
8 x 60 yard hill sprints.

I think I'm just going to focus more on working out at home rather than go to the gym. I have a pullup bar, a dip stand, a barbell and an adjustable olympic dumbbell at home. I'm kind of losing focus every time I go to the gym. I can't pucking stand being around a bunch of people, especially tribal tattooed douchebags. My membership is cheap though so I'll keep it around in case I want to go bench or weather is bad or something. Also I feel like an idiot standing around between sets so I don't take as much of a rest and don't think I recover as well. No issue (obviously) when I'm at home. Not to mention I can play music loudly that I actually want to listen to.

Just a little rant. Will be back on Monday and will try to test my chinup max and see if it has increased from 4.

[UkraineFatty]

Chinups
BW (5,5,3,3,2)

Slow steady progress.

[Kirra]

What routine are you on?

[UkraineFatty]

What routine are you on?

Very roughly:
Workout A - Push (dips, bench or overhead press) + triceps if desired
Workout B - Pull (chinups or rows) + grip/bicep if desired
Workout C - Sprints/Hill Sprints or Running/Cycling if weather is going to be bad

MON - Workout A (push)
TUE - Workout C
WED -Workout B (pull) + C
THU - off
FRI - Workout A (push) + C
SAT - off
SUN - off

Following week would be:
MON - Workout B (pull)
TUE - Workout C
WED -Workout A (push) + C
THU - off
FRI - Workout B (pull) + C
SAT - off
SUN - off

Then back to the other way etc etc. I mostly train depending on how I feel though honestly. If I feel like going to workout on a day when I'm "off" then I'll go do it. It's very bare bones.

I don't do anything other than the sprints for legs as my low back has too many problems when I start squatting/deadliftings. Not gonna fight with people over that. However I'm considering going in on Saturdays and perhaps doing Zercher Squats. Kind of like those.

[Kirra]

Just make sure that you're progressing on your lifts every week and you'll be fine. Subbed.

[UkraineFatty]

Hill Sprints
6 x 60 yard
Eliminated rest at the bottom of hill so just kind of back to back. Energy pretty much ran out on 6th sprint.

Starting to feel a little mental burnout with the sprinting 3x a week. Thinking of reducing it to 2x a week and perhaps adding in a day of cycling and a day of zercher squats (if my body agrees). Need a little variety I think.

[shifter2012]

Good stuff man. Keep going.

[UkraineFatty]

Standing Overhead Press
115lbs (10x1)
95lbs (7,6,5)

Sprints
8 x 60 yards

[UkraineFatty]

Veggies, meat, fruit, whole grains, blah blah etc. Staying away from empty calories. Eating a bit less to lose weight. Why do I keep over complicating something so simple? Sigh...

Anyway, today I did:
One arm DB Dead Rows (I set the weight down on the floor on each rep)
100lbs (11x3)
70lbs w/ Fat Gripz (1x15)

A little grip work then sprints:
8 x 60 yard hill sprints.

Will probably go to gym tomorrow to try out zercher squats. See how they feel.

[bblake08]

Going to attempt an all meat diet. No veggies. Will take a tablespoon of psyllium (sp?) in the morning and evening so I can actually get some fiber and stay regular.

Today I did:
Chinups 10x3

Finished with some grip work.

DOOD do not do an all meet diet. if anything do the opposite. half your plate should be healthy fruit/veggies, and the other half healthy protien/carbs/fat

[NimbusCloud]

liking the attitude and drive so far. but if there is one thing you SHOULD constantly be reviewing and "over-complicating" it is your diet. there is nothing "simple" about it. make sure you get in plenty of meat and veggies. since fat loss is your goal at this point i would suggest laying off carbs a little more but keeping proteins and fats the same.

when you say 100(11x3) is that 11 sets of 3 or sets of 11?

squats and deadlifts, while awesome, are not the end all of leg exercises. here are my favorite leg exercises outside of deads and squats(no particular order)

Lunges
Step-ups
Leg Curls
Leg Extensions
Leg Press
Front Squats- these do not require the same lean as back squats and has ALOT more ab emphasis then low back)
Hack Squats- done with either a machine or barbell these are excellent quad killers with no low back movement

these are usually done in a higher rep, lighter weight category that doesnt put alot of stress on the lower back. working legs is a great way to keep the metabolism up since the largest muscle groups in the body will be being used.

it is ofcourse up to you and not trying to argue.

i love the sprints, especially hill sprints!

[UkraineFatty]

11x3 means 11 sets of 3 reps. I generally prefer to work with low reps 1-3 usually and "a lot" of sets.