Unhealthy for the past 6 years time to recover

Hello fellow fitness enthusiasts. I'm 29 years old and out of shape. I wasn't gonna make one of these because I thought my scale was broken. After a little time though I realized it is not i'm just really fat.

Will edit in some starting pics and progress pics later.

Height: 6'2
Starting weight: October 2nd 2022, 320 pounds
Current weight: June 17th 2023, 290 pounds
Goal weight: ?? Just here to have some fun

My battle in life has been mental illness. After a heartbreak at 19 led to a cascade of psychiatric hospitizations and hardcore meds that have pretty much ruined my health and metabolism. Before that I used to visit the site all the time and loved the lifestyle of lifting, partying and getting girls. Bodybuilding is my saviour.

Bodyweight squats (5 sets) perfect pushups (2sets)
Chair sit ups, toe touch sit ups, laying leg raises (3 sets each exercise)
Dumbbell 20pounds curls(3 sets), shoulder front raises(2 sets), shoulder side raises(2 sets)

Rest day

Ab crunches (3 sets, 20 reps each), sit ups (3 sets), seated in and outs (3 sets, 3 reps, 2 reps, 1 rep)
Wide pushups (3 sets)

Rest day


Thursday October 13th
High knee taps(3 sets) butt kicks (3 sets)

Aerobics works excellent for weight loss and maintaining it.
Sticking to the diet is a key factor until you reach the desired weight.

[QUOTE=Steven6Shredz;1669412973]Hello fellow fitness enthusiasts. I'm 29 years old and out of shape. I wasn't gonna make one of these because I thought my scale was broken. After a little time though I realized it is not i'm just really fat.

Height: 6'2
Starting weight: October 2nd 2022, 320 pounds
Current weight: October 13th 2022 316.4 pounds
Goal weight: ?? Just here to have some fun

I'm also not good yet at counting reps
Workout log from last week.

Bodyweight squats (5 sets) perfect pushups (2sets)

Chair sit ups, toe touch sit ups, laying leg raises (3 sets each exercise)

Dumbbell 20pounds curls(3 sets), shoulder front raises(2 sets), shoulder side raises(2 sets)

Rest day

Ab crunches (3 sets, 20 reps each), sit ups (3 sets), seated in and outs (3 sets, 3 reps, 2 reps, 1 rep)

Wide pushups (3 sets)

Rest day


Thursday October 13th
High knee taps(3 sets) butt kicks (3 sets)[/QUOTE] Nice

Back after I think 5 months. Last I weighed in a few days ago @ 299.1 pounds.

Todays workout was
15 pounds dumbbell front raise 5 reps each arm, 3 sets
15 pounds single arm overhead tricep extension 4 reps each arm, 1 set
Swimming for ~20 minutes

Tommorows workout will be lighter possibly. Thinking either cardio or 2 sets of plank and 2-3 sets of pushups.

[QUOTE=Steven6Shredz;1669412973]Hello fellow fitness enthusiasts. I'm 29 years old and out of shape. I wasn't gonna make one of these because I thought my scale was broken. After a little time though I realized it is not i'm just really fat.

Height: 6'2
Starting weight: October 2nd 2022, 320 pounds
Current weight: October 13th 2022 316.4 pounds
Goal weight: ?? Just here to have some fun

I'm also not good yet at counting reps
Workout log from last week.

Bodyweight squats (5 sets) perfect pushups (2sets)

Chair sit ups, toe touch sit ups, laying leg raises (3 sets each exercise)

Dumbbell 20pounds curls(3 sets), shoulder front raises(2 sets), shoulder side raises(2 sets)

Rest day

Ab crunches (3 sets, 20 reps each), sit ups (3 sets), seated in and outs (3 sets, 3 reps, 2 reps, 1 rep)

Wide pushups (3 sets)

Rest day


Thursday October 13th
High knee taps(3 sets) butt kicks (3 sets)[/QUOTE]Strength Training: Engaging in strength training exercises, such as lifting weights or using resistance bands, helps maintain muscle mass, improve bone density, and boost metabolism.

Cardiovascular Exercises: Incorporating cardiovascular exercises, such as brisk walking, jogging, cycling, or swimming, helps improve heart health, endurance, and overall fitness.

Flexibility and Mobility Training: Stretching exercises, yoga, or Pilates can enhance flexibility, improve posture, and maintain joint mobility.

Functional Training: Incorporating functional exercises that mimic movements used in daily activities can improve overall strength, balance, and stability. Examples include squats, lunges, push-ups, and core exercises.

Low-Impact Exercises: Low-impact exercises like swimming, cycling, or using an elliptical machine can be easier on the joints while providing cardiovascular benefits.

High-Intensity Interval Training (HIIT): HIIT workouts involve short bursts of intense exercise followed by periods of rest or lower-intensity exercise. They can be time-efficient and help improve cardiovascular fitness.

Remember to always listen to your body, start at a comfortable level, and gradually progress in intensity and duration. If you have any pre-existing health conditions or concerns, it is advisable to consult with a healthcare professional or a certified fitness trainer who can provide guidance tailored to your individual needs and abilities.

Additionally, maintaining a well-balanced diet, staying hydrated, getting sufficient rest, and managing stress levels are all important factors for overall health and well-being at any age.

Workout logs from today and yesterday.

Thursday June 8th 2023
Jumping jacks 16 reps
Jumping jacks 15 reps

Toes to air ab reach sit ups 10 reps
Toes to air ab reach sit ups 10 reps

Pushups 8 reps
Pushups 5 reps

Swimming 20 minutes

Friday June 9th 2023
Dumbbell curls 15 pounds 8 reps
Dumbbell curls 15 pounds 8 reps
Dumbbell curls 15 pounds 8 reps

Walked for 20 minutes

I did weigh myself again yesterday, was still stuck at 299.1. I'm not really dieting down, but i'm not eating any fast food or anything either. I do drink cokes though still unfortunately. Will worry about dieting down later this week when I go food shopping again.

Getting pleanty of protein shakes, turkey burgers with whole wheat buns, greek yogurt, tyson breaded chicken and some other stuff. Diet green teas, no sodas.

Rest day. June 10th 2023; 295.1 pounds ;D

Finally starting to crave better foods. Yesterday had about 7 eggs and a big boal of oatmeal, chicken soup and some other things.

Today's workout made me feel like a big pussy ngl.
Ab plank 25 second hold
Ab plank 30 second hold (not too bad I guess but it gets worse)

Lunges 1 rep
Lunges 2 reps (LOL)

Standing knee crunches 4 reps each side
Standing knee crunches 4 reps each side

Gonna swim later

Feeling pretty tired today, gonna aim for a few rest days before I continue. Happy grinding.

Lateral raises 15 pounds 4 reps
Lateral raises 15 pounds 4 reps
Lateral raises 15 pounds 4 reps

DB Skullcrushers 15 pounds 6 reps
DB Skullcrushers 15 pounds 6 reps
DB Skullcrushers 15 pounds 6 reps

Seeing some definition coming in for sure but... kinda drained. I'm gonna spend the rest of the week doing really light workouts so I can get some recovery in and let my body catch up with the work I been putting in.

Got some pictures. Gonna aim to post some progress pics in the next month. Maybe 2.

Just some workout logs, no weigh in yet. Last weigh in was 290 pounds. I feel my energy increasing, still eating a fair amount no tracking. Somedays I do get less protein and more carbs though, really cba worrying about it though.

Friday June 16th
Wide Pushups 4 reps

Saturday June 17th
Cross body curls 15 pounds, 3 sets 6-8 reps each

Sunday June 18th
Ab bicycles 2 sets
Laying leg flutters 2 sets
Wide stance bodyweight squats 2 sets
Arm circles 2 sets
Arm scissors 2 sets

Monday June 19th
rest day

Tuesday June 20th
perfect pushups 6 reps
perfect pushups 6 reps

Wednsday June 21st
rest day

Really looking forward to next weeks workouts. Planning for some cardio like jumping jacks, maybe either some mountain climbers or butt kicks. Some more ab workouts, side planks possibly and such. And if energy permits me a good chest workout, gonna do 2 20lb dumbbell flat bench chest press and 15 pounds flat bench chest flies.

Really feeling inspired by the Thenx channel lately. I think I eventually wanna get my weight low enough to comfortably do dips and chinups/pullups. That'd be ideal. Weight bench is cool and everything but i'd much rather be a good weight for some chin ups and pull ups.

Gotta get my post count up so I can post pics soooo.

Up @ 5:00am

Jumping jacks 15 reps
Jumping jacks 15 reps
Jumping jacks 15 reps

5 hours later I tried some underhand dummbell raises, really screwed these up form wise I think.

Underhand dumbbell raise 15 pounds 5-6 reps
Underhand dumbbell raise 15 pounds 5-6 reps
Underhand dumbbell raise 15 pounds 5-6 reps

Overall pretty confused. Since october i've only lost around 30 pounds, it's going super slow. Plus I feel like I should have just made more overall progress by now. My diet isn't that great, i'd have to say i'm getting at least 3k calories a day, but i'm fine with that because I feel like yeah i'm overweight, but also I have not much muscle at all. Anyone wanna chime in on that feel free too cause i'm lost :P

Okay. So this is kinda funny. I've been told by some people and read a lot about people who basically think you have to starve yourself to lose weight.

I am eating a ton of food and I realize why.

1. I started with ZERO muscle.
2. You have to eat an uncomfortable amount to grow muscle.
3. It feels AMAZING.

I searched "Bulking motivation" for instance, and these guys are constantly eating. I think a lot of people forget that, while losing weight is important, adding muscle is also a goal we have. I think it would be the stupidest thing in the world to try and cut when I have hardly any muscle. It makes no sense.

Anyhow, i've not weighed myself in a while and do not plan to. I can see and feel my body composition changing for the better. When I went grocery shopping the other day for example, felt a lot less blubbery and a lot more firm. Was also able to walk around with much more ease and not feel so uncomfortable and self concious.

Yup it's official I love HIIT. I do it once a week right now, feel like i'm able to do a little bit more each week. Today was 2 sets butt kicks and 2 sets high knee taps. Did some pushups later.

My post count is going up pretty slow so it's gonna be a while before I can post pics. Made some decent progress in 1 month though I think.

If your diet is not good and you like being full you should look into slow carb. You get to feel full all the time, but you eat a lot of eggs, beans, some vegetables and meat.

The pros are you get to feel full, it is easy to have what you need on hand, and it is easy.

The biggest con is it can get boring. This is the price for not having better self control.

[QUOTE=FingerFood;1686045683]If your diet is not good and you like being full you should look into slow carb. You get to feel full all the time, but you eat a lot of eggs, beans, some vegetables and meat.

The pros are you get to feel full, it is easy to have what you need on hand, and it is easy.

The biggest con is it can get boring. This is the price for not having better self control.[/QUOTE]

I eat everything you listed. 90% of what I eat is "clean" food. I don't lack self control, everyone I know is commenting on how much better I look. I'll let my progress pics speak for themselves when I can post after I get my post count to 50.

[QUOTE=Steven6Shredz;1669412973]Hello fellow fitness enthusiasts. I'm 29 years old and out of shape. I wasn't gonna make one of these because I thought my scale was broken. After a little time though I realized it is not i'm just really fat.

Will edit in some starting pics and progress pics later.

Height: 6'2
Starting weight: October 2nd 2022, 320 pounds
Current weight: June 17th 2023, 290 pounds
Goal weight: ?? Just here to have some fun

My battle in life has been mental illness. After a heartbreak at 19 led to a cascade of psychiatric hospitizations and hardcore meds that have pretty much ruined my health and metabolism. Before that I used to visit the site all the time and loved the lifestyle of lifting, partying and getting girls. Bodybuilding is my saviour.

Bodyweight squats (5 sets) perfect pushups (2sets)
Chair sit ups, toe touch sit ups, laying leg raises (3 sets each exercise)
Dumbbell 20pounds curls(3 sets), shoulder front raises(2 sets), shoulder side raises(2 sets)

Rest day

Ab crunches (3 sets, 20 reps each), sit ups (3 sets), seated in and outs (3 sets, 3 reps, 2 reps, 1 rep)
Wide pushups (3 sets)

Rest day


Thursday, October 13th
High knee taps(3 sets) butt kicks (3 sets)[/QUOTE]

Good to know that you started your workout journey. you stay committed to yourself Don't forget to stay hydrated and keep following your diet. remember good progress takes time so stay consistent and work hard. Take everything positively.