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rakarnsunju
12-23-2014, 09:20 PM
Hello all.
My name is Logan. I want to ask for some advice. Bear with me my story is odd.
OK so I'm in my early 30s I have type one dietbetes. About 4 years ago I suffered 5 heart attacks in a day ( yeah I know didn't know I was having them..). Now I had always been big through out my childhood and teen years. When I was 21 I moved from London to the USA. I lost a lot of weight and was very happy with myself. After the heart attacks happy I suffered from bad depression and really lacked the movtivion to do anything. Needless to say the pounds came packing back on. I used to think I had good upper body power, but after the heart issues I could nearly lift 50 pounds. Used to wright about 160, but now I'm up to 220 and its pure fat.
Now the Dr has cleared me for weight lifting and so on.
So my question is, where do I start? I'm looking for the whole package here and I'm willing to do everything I need to do to get healthy. I have a gym at home. Access to weights, fly press treadmill. I'm looking to lose the weight but also to be healthier and maybe look a little better.
I have at lest 3 hours free everyday. And like I said I am willing to put in the effort by working out and changing the life style. Can you help me? I want to rebuild myself not just for me but for my family. I have two amazing little girls who I want to walk down the aisle one day, but I fear the way I am going now and how unhealthy I am I don't see that happening.
So any takers? Can you help me?

Thanks for taking the time to read this and merry Christmas to you all.

Logan.

yaaar
12-23-2014, 10:14 PM
Welcome.

I'm on the road to recovery as well, been here working out with a good crew in the journal section for the past 6 months. Making some good progress... sometimes. :)

My advice, pick a program and start a journal. See what some other people are doing, see what you can do.

Here's a good body building program some people are following (All Pro): http://forum.bodybuilding.com/showthread.php?t=4195843

Here's a great place to start with lifting for strength: http://stronglifts.com/5x5/

Here's everything you need to know about nutrition: http://forum.bodybuilding.com/showthread.php?t=156380183

And here's the O35 journal section: http://forum.bodybuilding.com/forumdisplay.php?f=82

Let's get to work!

JimmyJonny
12-24-2014, 03:11 AM
A journal would be great for you. Since your a newbie, a journal would help you get one on one advice by people who want to help and that have been in your shoes.

If not, the links posted are your starting point.

Best of luck

kconnell
12-24-2014, 08:34 AM
A log/journal is great as mentioned because you want to one-up, if possible, every time. It's not, but that should be your goal.

Start light. Start on the treadmill. If you aren't winded after 15 minutes, make it 20. Each week, add 5 minutes.

For weights, after you are warmed up, do general exercises for the entire body working from inside out to the extremities. Try to increase the repetitions at a minimum per week, if not every workout. (you'll get stronger at first). Once you hit your upper rep boundary (say 8-15), increase the weight. You don't want to stop with gas in the tank, so do as many as you can - to failure. Then you will be a winner!

Jayjoe
12-25-2014, 01:47 PM
Try this: purchase a 35 lb Kettlebell and "Enter the Kettlebell" video by Pavel. It will build strength, power, flexibility, burn fat and calories and be impact free.

Do a Kettlebell routine once or twice a week and then a full body traditional weight training routine once a week.

Looton
12-25-2014, 03:36 PM
Diet is first.
Go to one of the many calorie and macro calculators.
Get a digital scale, weigh and measure ALL food consumed.
Go to myfitnesspall or sparkpeople and log all food.

A good routine might be the high volume pump training of Serge Nubret - beginner.
He posted here himself and remained injury-free and ripped for decades.
He was doing intermittent fasting and nutritional ketosis before it was understood.

Study keto as a serious possibility, I was a skeptic and it took me 7 months of study to buy in to it;
*****://www.youtube.com/watch?v=OFD2q5iqevY

drudixon
12-25-2014, 06:25 PM
Diest is first.
Go to one of the many calorie and macro calculators.
Get a digital scale, weigh and measure ALL food consumed.
Go to myfitnesspall or sparkpeople and log all food.

A good routine might be the high volume pump training of Serge Nubret - beginner.
He posted here himself and remained injury-free and ripped for decades.
He was doing intermittent fasting and nutritional ketosis before it was understood.

Study keto as a serious possibility, I was a skeptic and it took me 7 months of study to buy in to it;
*****://www.youtube.com/watch?v=OFD2q5iqevY

Horrible advice for a noob.

JN69
12-25-2014, 07:49 PM
Horrible advice for a noob.

You follow with nothing.

OK, smart guy.

Looton
12-25-2014, 10:36 PM
Horrible advice for a noob.
And what do they do in Kennisaw, Georgia for the obese with coronary issues? Direct them to the Waffle House?

No shortage of asshats in this forum. But thanks for contributing to the OP's recovery so masterfully!

greyghost18641
01-01-2015, 01:47 PM
Hello all.
My name is Logan. I want to ask for some advice. Bear with me my story is odd.
OK so I'm in my early 30s I have type one dietbetes. About 4 years ago I suffered 5 heart attacks in a day ( yeah I know didn't know I was having them..). Now I had always been big through out my childhood and teen years. When I was 21 I moved from London to the USA. I lost a lot of weight and was very happy with myself. After the heart attacks happy I suffered from bad depression and really lacked the movtivion to do anything. Needless to say the pounds came packing back on. I used to think I had good upper body power, but after the heart issues I could nearly lift 50 pounds. Used to wright about 160, but now I'm up to 220 and its pure fat.
Now the Dr has cleared me for weight lifting and so on.
So my question is, where do I start? I'm looking for the whole package here and I'm willing to do everything I need to do to get healthy. I have a gym at home. Access to weights, fly press treadmill. I'm looking to lose the weight but also to be healthier and maybe look a little better.
I have at lest 3 hours free everyday. And like I said I am willing to put in the effort by working out and changing the life style. Can you help me? I want to rebuild myself not just for me but for my family. I have two amazing little girls who I want to walk down the aisle one day, but I fear the way I am going now and how unhealthy I am I don't see that happening.
So any takers? Can you help me?

Thanks for taking the time to read this and merry Christmas to you all.

Logan.

Logan,
God speed to you bra. I am not very tech savvy but would like to follow you. The 12 week program might be a good thing for you. I am going to do it. We can help each other. 2015 is my year and I hope its yours.
Cheers,
Craig

SleeperService
01-02-2015, 12:44 AM
You follow with nothing.

OK, smart guy.

First four lines are fine. Program choice sucks donkey balls.

OP, look up All Pros or one of the beginner's strength programs (SS, SL, ICF, etc) in Workouts.

mcbourque
01-02-2015, 06:30 AM
Welcome.

I'm on the road to recovery as well, been here working out with a good crew in the journal section for the past 6 months. Making some good progress... sometimes. :)

My advice, pick a program and start a journal. See what some other people are doing, see what you can do.

Here's a good body building program some people are following (All Pro): http://forum.bodybuilding.com/showthread.php?t=4195843

Here's a great place to start with lifting for strength: http://stronglifts.com/5x5/

Here's everything you need to know about nutrition: http://forum.bodybuilding.com/showthread.php?t=156380183

And here's the O35 journal section: http://forum.bodybuilding.com/forumdisplay.php?f=82

Let's get to work!

Welcome Logan (you have the same name as my oldest son so you get so you get an extra special welcome :))

The advice up here from yaar is really all you need for a solid start. Get a basic program, follow simple nutrition advice in Emma-Leigh's sticky and you are good to go!

Good luck!

gbullock32
01-02-2015, 06:33 AM
Start with nutrition- learning the basics about calorie and macro/micro nutrients and how they will help you reach your goals, read-

http://forum.bodybuilding.com/showthread.php?t=156380183
http://forum.bodybuilding.com/showthread.php?t=136691851
http://forum.bodybuilding.com/showthread.php?t=129523333
http://forum.bodybuilding.com/showthread.php?t=123915821

Once you have done that select a proven beginner routine, these are made to give the best results, some good routines would be-

Starting Strength - http://startingstrength.com/

BabyLover's Starting Strength - http://forum.bodybuilding.com/showthread.php?t=135564721

AllPro's Beginner Routine - http://forum.bodybuilding.com/showthread.php?t=4195843

StrongLifts 5x5 - http://stronglifts.com/5x5/

IceCream Fitness 5x5 - http://forum.bodybuilding.com/showthread.php?t=148036063

Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631

Coolcicada's Push/Pull/Legs - http://forum.bodybuilding.com/showthread.php?t=149807833

Read into those and pick the one you like best.

SUPPLEMENTS

Are just that and nothing more, you do not need them, and most are either useless or a waste of money. If you really want to take them there are a few that can be beneficial though.

Recommended-

Multivitamin- Useful for helping to fill in any holes in your diet- remember, it is there to compliment what you get from food, not replace it.

Fish Oil- Great for getting in essential fats that most do not from whole food unless eating fish fairly often.

Creatine Monohydrate- Cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance: think of it like putting an extra gallon of capacity on your car's gas tank, it doesn't directly improve performance, but allows for more distance to be covered. This is essentially (in very simplified terms) what creatine will do, it will let you go just a little further.

Optional-

Protein- Not needed really, it is just a powdered food (usually derived from either a milk, plant, beef, or egg protein) that can be used to reach your minimum protein needs if you cannot do so with whole foods. Do not get caught up with what type to get, a standard whey will be the cheapest and will be just fine. Only take as much as is needed to reach protein needs for the day.

BCAA Products- BCAA (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you.

BCAA supplements may be beneficial if you take pre/intra workout only if you train in a fasted state, or taken between meals if you go 4-6 hours without food. If you do not fit either of those categories they are not needed at all, save the money.

Not needed-

Fat Burners- They do not burn fat and barely do anything in regards to losing fat. Most will only suppress appetite and provide energy. Save your money, work on diet and training first, skip fat burners entirely or save them as an option for the final part of a cut, when you need an energy boost.

CLA- Borderline useless unless you are obese, do not waste the money.

Pre-Workout- They provide energy and endurance boosts, which may be useful if you need it but hold off until you have training and nutrition experience before looking into these. Some people respond poorly to certain stimulants so if taking a pre-workout always follow the directions and dosing instructions.

Pretty much any other supplements are not worth going into, do research first, buy later or never; most will do so little in regards to actual results that your money is best saved for something useful, like a food scale.

61customrebuild
01-02-2015, 10:41 AM
Check out http://www.youtube.com/channel/UC3OpRDtUbww-d18nwzIoD4Q/videos for what I do. I'm a pretty fit 50-something. Bottom line, get outside and get creative in using your muscles AND your joint structure. Gradually figure it out by yourself, one day at a time while doing it/pursuing your goal.

DCSpartan
01-02-2015, 12:47 PM
Try this: purchase a 35 lb Kettlebell and "Enter the Kettlebell" video by Pavel. It will build strength, power, flexibility, burn fat and calories and be impact free.

Do a Kettlebell routine once or twice a week and then a full body traditional weight training routine once a week.

great advice for the OP who I think is really looking to lose some BW first and worry about squatting 2xBW much later down the road.

tsoden
01-02-2015, 01:20 PM
Hello all.
My name is Logan. I want to ask for some advice. Bear with me my story is odd.
OK so I'm in my early 30s I have type one dietbetes. About 4 years ago I suffered 5 heart attacks in a day ( yeah I know didn't know I was having them..). Now I had always been big through out my childhood and teen years. When I was 21 I moved from London to the USA. I lost a lot of weight and was very happy with myself. After the heart attacks happy I suffered from bad depression and really lacked the movtivion to do anything. Needless to say the pounds came packing back on. I used to think I had good upper body power, but after the heart issues I could nearly lift 50 pounds. Used to wright about 160, but now I'm up to 220 and its pure fat.
Now the Dr has cleared me for weight lifting and so on.
So my question is, where do I start? I'm looking for the whole package here and I'm willing to do everything I need to do to get healthy. I have a gym at home. Access to weights, fly press treadmill. I'm looking to lose the weight but also to be healthier and maybe look a little better.
I have at lest 3 hours free everyday. And like I said I am willing to put in the effort by working out and changing the life style. Can you help me? I want to rebuild myself not just for me but for my family. I have two amazing little girls who I want to walk down the aisle one day, but I fear the way I am going now and how unhealthy I am I don't see that happening.
So any takers? Can you help me?

Thanks for taking the time to read this and merry Christmas to you all.

Logan.

Hey Logan, Congrats on putting the time to improve yourself! To turn your body around, it is a two part equation:
1) diet
2) exercise

The first part of the equation will always be diet. you can exercise until your heart content, but only diet will really impact your weight loss. For diet you can either go through all the stickies here try to make heads and tails of Macros and counting calories (something most bodybuilders do), or for a lot of us who simply want to lose weight, you can also look into commercial weight loss plans such as Weight Watchers (actually, probably the only one I would consider). I support Weight Watchers as I have worked through their plans and know how well the work - they are all about portion size and knowing what you are putting in your body allowing you to eat everyday normal foods. It really is a great plan.

The second part of the equation is exercise. Exercise can be considered optional here as you do not need it to lose weight. However maintaining a healthy body should include some resistance training to build some muscle mass, as well as some cardio to assist in good heart health. A simple full body plan to try might be Stronglifts 5x5. It is a plan that starts off simple, but mid way through can get pretty hard. I would also recommend adding in some sort of cardio that you would enjoy - forcing yourself into cardio is not fun at all, so look for something you might like to do - maybe walking or cycling to start.

Hope this helps.

T

tank316
01-02-2015, 06:52 PM
Hello all.
My name is Logan. I want to ask for some advice. Bear with me my story is odd.
OK so I'm in my early 30s I have type one dietbetes. About 4 years ago I suffered 5 heart attacks in a day ( yeah I know didn't know I was having them..). Now I had always been big through out my childhood and teen years. When I was 21 I moved from London to the USA. I lost a lot of weight and was very happy with myself. After the heart attacks happy I suffered from bad depression and really lacked the movtivion to do anything. Needless to say the pounds came packing back on. I used to think I had good upper body power, but after the heart issues I could nearly lift 50 pounds. Used to wright about 160, but now I'm up to 220 and its pure fat.
Now the Dr has cleared me for weight lifting and so on.
So my question is, where do I start? I'm looking for the whole package here and I'm willing to do everything I need to do to get healthy. I have a gym at home. Access to weights, fly press treadmill. I'm looking to lose the weight but also to be healthier and maybe look a little better.
I have at lest 3 hours free everyday. And like I said I am willing to put in the effort by working out and changing the life style. Can you help me? I want to rebuild myself not just for me but for my family. I have two amazing little girls who I want to walk down the aisle one day, but I fear the way I am going now and how unhealthy I am I don't see that happening.
So any takers? Can you help me?

Thanks for taking the time to read this and merry Christmas to you all.

Logan.
Are you on any meds, and did they do angiogram or stress test to see what or how much damage was done to the heart?

familyguy1975
01-03-2015, 01:35 PM
Welcome Logan (you have the same name as my oldest son so you get so you get an extra special welcome :))

The advice up here from yaar is really all you need for a solid start. Get a basic program, follow simple nutrition advice in Emma-Leigh's sticky and you are good to go!

Good luck!

This