Quote (bb1334 @ Jan 1 2010 05:02am)
Well here we go.
I'm about as retarded as it goes when it comes to working out and maintaining a healthy weight. Working 3rd shift, I find myself eating at odd hours of the day and a lot of the time going 8-10 hours between a meal or snack.
My current stats are:
6'1"
245 lbs
29 y/o
I do have a bowflex revolution home gym that is currently in storage but will be able to use within the next month or two. I am looking to start losing weight and getting back to my old footbaal days when I was 6'1" and 185 lbs. Weight has always been an issue since I got injured during football and continued to eat an unhealthy amount without the workout. In the past 5 years I have put on 60 pounds and probably lost another 20-30 pounds in muscle. I'm going to give you an example of a typical day for me so you can get an idea of what my schedule is like.
Sleep 6 hours a day generally from 12pm-6pm (sometime later)
Dinner/Time with family from 6pm-10pm
Shower and work starting from 10:30pm - 7:30am
Watch my sons/clean, hobbies 7:30am - 10am
Errands with the wife 10am-12pm
This is a very typical day for me. I work 5-7 days a week and usually only have 1 night off where the wife and I will stay up til around 2am since we rarely get time alone from the kids. I know I have a lot of problems with my schedule and my eating habits are poor. With the exception of eating dinner in the evening, my meals consist of whatever I can find and whenever I can find time to eat. I want to get into a regimented diet and workout schedule but really don't know where to start.
I have no physical restrictions that I know of and have no health concerns currently. I do smoke periodically ranging from 1-6 months not smoking to smoking 1/2 pack a day. I feel like if I am determined I can quit that habit with no problem. Most of the time I smoke is when I am hungry anyways.
Would like some advice if you are willing to give it and whenever you are able. I understand your situation with school and your busy schedule. I am a paramedic/firefighter as well and did 2 yeards pre-med before I decided that the ambulance is where I wanted to be. I don't want to be cumbersome to my brothers and have them have to watch over me. I am also a combat medic in the Air Force and want to make myself more fit to fight. I appreciate your help.
hey there.
Well first of all, you can make some VERY simple changes to your diet and incorporate a mere 1 hour a day of exercise and you will make leaps and bounds.
Please refer to THIS post (a few pages back)
http://forums.d2jsp.org/topic.php?t=21269614&p=253564268It has a sample cutting diet for a man of approx 170 lbs...however direct quantities are generally not listed. Basically you want to get approximately 2,000 calories a day at your body weight with 1 hour of light exercise per day to accomidate your schedule.
for exercise at home, use your bowflex when you can but until then stick to the following:
Jogging, biking, swimming, pushups, pullups, situps, crunches, bodyweight squats, and any other exercises you can come up with are all good. But keep the intensity level high and try not to take any breaks...just work hard at least an hour a day and combined with the diet you will lose at least 3 lbs of pure fat per week.