I have no clue, no resource. Please help

[VimalCherangattu]

Hello people,

I am in a trouble. So, I am a slim fellow with a pot and ugly love handles. I don't have good chest or biceps or anything. I have never exercised or played any sport.
But now, I wish to change everything. I promised girl, an awesome body would be her birthday gift this January. No she's not at all shallow and loves me the way I look. But I owe this to her.

Anyways, I cannot join a gym since there is none close to home and job timings won't allow me. So, I want to start with modifications in diet. Can anyone help me with a good diet plan, a good home-workout routine.

I want get rid of all the fat and build muscles. Should I go in phases like dieting terribly and losing fat first and then working on muscle? Or can I possibly do it simultaneously?

This is kinda urgent. Please do help!

[Boss Man]

Hi Vimal, good to speak to you.

What times do you eat at and what foods do you eat at those times?

[VimalCherangattu]

I have breakfast at around 9.00 in the morning. which includes 2 chapatis, some vegetable curry and a glass of milk
For lunch I have 2 chapatis and same curry and a bowl of rice at 1.15 pm
I eat something junk and coffee around 5 in the evening.
Followed by dinner which includes rice and curry at 10.00 in the night

[Boss Man]

I have breakfast at around 9.00 in the morning. which includes 2 chapatis, some vegetable curry and a glass of milk

(That's fine)

(I'd include something about 11:00AM. You have a lot of options you might be able to use, like microwave baked beans, soup and rice dishes, oat granolas, vegetables including pineapple, raw carrot and celery sticks, low fat cheese, low sugar yoghurt, nuts, peanuts, bread, sandwiches, fruit including tomatoes and cucumber, ham, chicken, beef, turkey and pork from a packet and boiled eggs.

Some of these are full snacks and some are partial snacks, but you'll work that out for yourself.)

For lunch I have 2 chapatis and same curry and a bowl of rice at 1.15 pm

(I'd include something else here around 3:00PM, using the options listed for 11:00AM)

I eat something junk and coffee around 5 in the evening.

(This needs to change. You've got plenty of meat, poultry and fish options along with legumes, and / or vegetables and savoury fruits like tomato, cucumber, peppers, pumpkin, marrow and aubergine.)

Followed by dinner which includes rice and curry at 10.00 in the night

(I'd have this about 1-2 hours earlier, as you don't need to eat it so close to bedtime and you keep a smaller space between that and the previous meal.)

You may find a few of these suggestions might not work with what's available in your country, but hopefully these changes should work for you in the long-term.

[VimalCherangattu]

The changes are certainly doable. However what will be the end result?

I also need help with developing a home-workout regime.
Please Help

[Boss Man]

I can't really answer your first question, as it depends from person to person how their body reacts, but the changes should be better for you that not doing them.

As for the training you could do a schedule something like this, which is all bodyweighted.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Pull-ups, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You'd do this 3x a week, every other day.

[bepstein90]

Dude you don't need a gym to get started just start doing bodyweight exercises daily and going for runs. There are tons of free apps you can download to do this.

[BeauBody38]

Eat protein rich foods exclusively, jog, and lift weights daily.

[jgerard]

Hi Vimal. Have you looked into home workout programs. They making starting down the fitness path easier. I've been doing P90 and it's been great- http://www.beachbody.com/product/fitnes ... _P2_GOOGLE" onclick="window.open(this.href);return false; I had taken some time off of exercising and this has really helped me ease back into things. It also comes with a meal plan so you can learn how to eat better while you are getting fit. I hope this helps and be patient with it.

[toddhicks209]

Combine exercise with an ideal diet on an everyday basis. If you can't go to the gym, you can make up for it at home by working out with free weights and doing isometrics. Also, you can take brisk walks lasting at least 20 minutes indoors or outdoors. As for losing weight, don't try to lose too much weight too quickly. Strive to lose one to two pounds a week.