Hello. Newbie here looking to start a workout routine.
Moderators: cassiegose, Boss Man
Hello. Newbie here looking to start a workout routine.
Hi all. name's Justin. I'm looking to get back into exercise. I've been very up and down over the years with weight. I stand 5'7" tall and have weighed 230lbs at worst, then cut down to 145lbs, and now I'm at a respectful (well-carried) 218lbs at the moment. I am 27 years old and asking for some advice as to the fastest way to get back into shape. I used cave man training when I cut down to 145lbs and it was intense, but I was younger then and didn't have to work for that period of time. Thank you for any advice!
Re: Hello. Newbie here looking to start a workout routine.
Hi Justin good to talk to you.
What times do you eat at and what foods do you eat at those times?
What times do you eat at and what foods do you eat at those times?
Re: Hello. Newbie here looking to start a workout routine.
I eat a lot. I'm on a see-food diet where I see food and I eat it. Usually microwaved stuff from the freezer due to lack of time. Currently, I'm awaiting orientation at new job this coming Saturday and have quit last job on good terms so I'm stuck at home all day usually. But I don't eat nearly as much when I'm off work. Drink a lot of beer too. But willing to change that.
Re: Hello. Newbie here looking to start a workout routine.
Well what does a typical days eating look like, as saying you eat microwaved stuff doesn't fill in much of the blanks.
Do you have fixed meal times and what sort of things do you eat when you do eat anything.
Do you have fixed meal times and what sort of things do you eat when you do eat anything.
Re: Hello. Newbie here looking to start a workout routine.
I'll usually eat a frozen breakfast burrito or 2 in the morning. Then 2 hotpockets/stuffed hashbrowns around noon. Then for dinner maybe some heated up chicken patties on a bun.
Re: Hello. Newbie here looking to start a workout routine.
Mainly, I need a workout routine for a guy who hasn't worked out in 5 years that's quick, easy, and effective.
Re: Hello. Newbie here looking to start a workout routine.
In terms of the eating and training, I've given this strategy to people before, so hopefully it should 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 the training you could do a schedule something like this
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
As for what you lift, go for the second smallest dumbbells on bench press, lunges and squats, the smallest dumbbells on shrugs and the smallest barbell on bent over rows and deadlifts
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
We can makes some tweaks of course if needs be, as this system is not set in stone.
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 the training you could do a schedule something like this
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
As for what you lift, go for the second smallest dumbbells on bench press, lunges and squats, the smallest dumbbells on shrugs and the smallest barbell on bent over rows and deadlifts
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
We can makes some tweaks of course if needs be, as this system is not set in stone.
Re: Hello. Newbie here looking to start a workout routine.
Thanks a bunch bossman! I have just returned from the grocery store with a strictly budget-based set of groceries! I have purchased canned chicken and tuna, canned vegetables, miracle whip for the tuna, sliced peaches no sugar added, rice, and an onion. Like I said, very tight budget. Do you think this is at least one step above frozen pizzas daily?
Re: Hello. Newbie here looking to start a workout routine.
Those sort of things are better than frozen pizzas for sure.