Small baby steps are the way to go. If you cut the excess simple sugars and get "legitimate carbs" (brown rice, black beans, quinoa, etc), drink a lot more water, try to figure out what your calorie requirements are (there are calculators out there that will give you the lower end of your needs). Focus on getting enough protein and good fats (essential fatty acids and other good fats from foods such as avocados and almonds). Add greens on top of that (broccoli, spinach, aspargus). I'm not a good cook myself, but I certainly don't get fancy man and a lot of that stuff is easy to prepare. What I see in a lot of out of shape people is certainly that their diet is simply imbalanced and they underestimate their carbs/sugar intake by A LOT.

Then, on exercise, do whatever you enjoy, start slowly, if you're running a mile, do it 3-4 times a week and go from there.

Man I wish I could be 185 lb and 6-7% bf in my lifetime.

Yea trying to fix years of bad habits over night is not a good approach imo!

Great advice will be doing all of it!



not going to lie at the time I was at that.. I did not even realize how good of shape I was in. I was just a 6-7 day a week gym rat and ate pretty healthy. It goes away when you stop though!
Also I was already around that weight when I started. I was prob like 170 ish pounds when I started. I had a personal trainer at the time also. So it was not that difficult at the time to get in that kind of shape.

Now I am 25 years old and starting from a heavier weight.. not fun!

It's hard buddy, but make some changes progressively. It has to slowly become a lifestyle/habit rather than a chore. In the long run you'll be happy of the choices you make.

Good luck!

This post was edited by Jaypee on Sep 5 2014 12:10pm

You must have looked like a Frank Zane greek god.

Thanks a ton will do!



Now you must be trolling! You are prob in better shape than I ever was!

Well everything is going well on day 2. 100% no dr pepper! The struggle is real though some Dr Pepper sounds good.

Gonna go grocery shopping and start to work some greens into my life!

Still staying strong! No sodas for me.

Got a standing desk. Gonna see how much it helps. From what I have read sitting for long periods of time is unhealthy and standing desks can really help

ive heard sitting is the new smoking.. but im curious as to how exactly it is so bad

A quick google search has so much information Ill let you look it up.

A lot of ways though.

You are moving around a lot more just standing.
Sitting for long periods of time means your muscles are doing no work. Leads to weight gain.

I have read more than one article that links it to colon cancer and some others.