Hey guys!
name is Cody, I am 18 years of age and I have never physically exercised in entire life before. I am 5'5 (65 inches tall), 140 pounds. I am scrawny and weak looking, and I hate that. I have abs, but they're very flabby and it makes me self-conscious, if I ever take shirt off then I instantly flex because I hate how I look when I'm not. I just recently enlisted in the Ohio National Guard and I had first drill there and it killed me. So the situation now is that I have until August to get self into the position where I can easily do the APFT standards (at least 42 push-ups in two minutes, 53 sit-ups in two minutes, and 2 miles within 15:54) and I am nowhere near that right now. I want to start looking and feeling better. I am unmotivated and lazy. I never want to do anything. I have to force myself to get out of bed and even sometimes shower and I just hate that.
diet is horrible. I drink pop constantly and eat fast food all the time. I have been eating less McDonalds and more Buffalo Wild Wings, though. diet consists of about two-four days of chicken a week, at the least. I just recently started taking vitamins and eating a lot of yogurt. I don't think this is a substantial diet in any way and would like some advice and help on it.
current exercise (which is like nothing) is I plank for one minute, as many sit-ups and crunches as I can do, then a shake weight on upper body for like two minutes. It's nothing, but it's a start.
I'm in desperate need for help.
18 year old, never exercised before
Moderators: cassiegose, Boss Man
Re: 18 year old, never exercised before
Hi Cody, good to speak with you.
This should work for you. It's bodyweighted so it should be fine.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Good mornings, 2 sets 10 reps
Push-ups, 2 sets 10 reps
Vertical flyes, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds
You'd do this 3x a week mixed in with cardio.
So your schedule could look like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
As for the diet, can you post a typical menu for the day, I:E the times you eat and what you eat those times.
Thanks.
This should work for you. It's bodyweighted so it should be fine.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Good mornings, 2 sets 10 reps
Push-ups, 2 sets 10 reps
Vertical flyes, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds
You'd do this 3x a week mixed in with cardio.
So your schedule could look like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
As for the diet, can you post a typical menu for the day, I:E the times you eat and what you eat those times.
Thanks.
Re: 18 year old, never exercised before
Could you give me a quick explanation of what you mean by "cardio" and "reps/sets" ?
Also, I generally eat at random times during the day. So it's hard for me to list a schedule.
Also, I generally eat at random times during the day. So it's hard for me to list a schedule.
Re: 18 year old, never exercised before
Okay, this is the sort of diet plan I've posted before for people so it might work for you.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for reps and sets, reps is short for repetitions, which is the amount of times you perform a movement consecutively, that then counts as 1 set.
Carido is just whatever you feel is best. You'd be able to do anything from 30-60 minutes, but you might decide to do some endurance stuff, or you might decide to do endurance stuff with some bursts of speed added in at regular intervals, but the cardio you do would be your decision .
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for reps and sets, reps is short for repetitions, which is the amount of times you perform a movement consecutively, that then counts as 1 set.
Carido is just whatever you feel is best. You'd be able to do anything from 30-60 minutes, but you might decide to do some endurance stuff, or you might decide to do endurance stuff with some bursts of speed added in at regular intervals, but the cardio you do would be your decision .
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Re: 18 year old, never exercised before
Wow, learned a lot from that diet plan Boss Man! Thanks!
I've been in that path before where I was so busy with studies and work that I had no choice but to opt for soda pops and fastfood. Ugh! Good luck to us, we can do it!
I've been in that path before where I was so busy with studies and work that I had no choice but to opt for soda pops and fastfood. Ugh! Good luck to us, we can do it!