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Old 01-17-2007, 08:16 PM   #1 (permalink)
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well currently im 20 yrs old at 260 lbs. Im starting to return to weight lifting but I have some problems along the way to help me achieve my goal and hoping some one can help me. To begin a year and a half ago i was 80 pounds lighter and in great shape unfortunately I let my self go and this is where I ended up. I recently went back to the gym and I am having issues with starting a routine which annoys me because I never had a problem with that and also cardio I never really did cardio before since I just did 15 min to warm up so now Im wondering how I incorperate it into my work out. Lastly my eating habbits I am at school all day so hardly ever home to make something to eat my meals consist of cereal in the morning and subway for lunch and a protein shake. I would like help on what to eat becaus I relly dont have time to cook big meals and on a routine to start with. thanks
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Old 01-17-2007, 08:56 PM   #2 (permalink)
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On the workout: "New Rules of Lifting" is a good book for both workouts and lifting knowledge for the uninitiated. It's a year worth of workouts, but you can rotate the programs to make it last all your life.

For nutrition information: Check out John Berardi's articles:

Lean Eating I
Lean Eating II
Defeating Dietary Displacement I
Defeating Dietary Displacement II

Here is the main archive. Try to tackle 2-3 articles a day.

http://www.johnberardi.com/articles/nutrition/index.htm
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Old 01-17-2007, 09:15 PM   #3 (permalink)
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greetings supra:

welcome to jpfitness, hope you stick around and become one of our valued community members.

as for routine? are you looking to lose that weight you put on? if so you have a couple options. if you don't mind spending a couple dollars, i highly suggest purchasing TurbulenceTraining. This is a program designed by Craig Ballantyne that a BUNCH of us on this forum have had success with. A couple other Fat Loss programs are:

EDT for Fat Loss
http://www.t-nation.com/readTopic.do?id=459309

Full Body Fat Loss
http://www.ruggedmag.com/index.php?t...ticle&i=16&a=1

High Definition Workout
A full body fat loss program.
http://www.mensfitness.com/fitness/44

Ripped, Rugged and Dense 2.0 (RR&D 2.0)
A workout for a cutting phase, the idea is to lose the fat but keep the muscle. Should leave muscles dense and toned. Works different body parts each day.
http://www.ruggedmag.com/index.php?type=Article&i=3&a=8

(I got this list from a thead by DiamondPete)

As for eating at school, I totally know what you mean. The thing is having a good breakfast, and packing your lunch to take with you along with good snacks (cut veges[celery, carrots, etc], almonds or other nuts).

If you're looking to go on a diet, I've done "Adam's Diet" (by Adam Campbell of Men's Health), and had great success with it. I believe JP also did Adam's Diet and did well with it.

A radical diet that a couple people have done (I believe) is the Velocity Diet from T-Nation. This probably isn't a great idea, but merely an option you have.

As a student you may want to take a look at School Days Part 1 & School Days Part 2, which are both written by Steve Berardi (brother of guru John Berardi.

Good luck!
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Old 01-17-2007, 09:18 PM   #4 (permalink)
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Looks like you are under-eating. In order to get your metabolism revved up, you need a minimum number of cals, just like there is a maximum.

Good calories are what's important. Obviously, simply increasing them with any old thing will result in a worse situation.

Good calories would include vegetables, fruits and healthy fats.

Because of your situation with school and not being able to cook very much, I recommend the "baggie method".

At the beginning of each week (you pick the day according to your schedule), you chop up a bunch of vegetables [think multi-colored: greens (broccoli, asparagus, green peppers), reds (red peppers), oranges (carrots), etc.], buy a big cheap jug of mixed nuts, and buy 5-6 apples.

Fill 5-6 baggies with chopped veggies, 5-6 baggies with 1/4 cup of the mixed nuts in each, and wash all the apples.

Now, when you get up and head off to school, you grab one bag of veggies, one bag of nuts and the apple. You "graze" on these throughout the day.

Already you've increased your healthy calories without having to cook.
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Old 01-17-2007, 10:38 PM   #5 (permalink)
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well I do take a bag of salad with me here and there im looking at the adams diet but I cant have insulin drop like that in fear that I might fail a medical when I go to the doctor. As for the the turbulance work how effective is it I know this takes time im not looking to wake up all lean but would like to know how well did it work for you.
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Old 01-17-2007, 10:56 PM   #6 (permalink)
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Quote:
Originally Posted by supra98tt
well I do take a bag of salad with me here and there im looking at the adams diet but I cant have insulin drop like that in fear that I might fail a medical when I go to the doctor.
Are you borderline diabetic? Looking at Adam's Diet, it doesn't look in anyway low-carb, at least as I define low carb. You're allowed oatmeal once a day. Combine that with fruit or berries and you're set. Such a feeding is always yummy!
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Old 01-17-2007, 11:33 PM   #7 (permalink)
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no im not diabetic is just for my career when I go to the doctor for a medical there really picky on the bloodwork they do and if they dont issue me a medical i wont be able to work. well from what i was reading on the post it says it lowers ur insulin substantually and since im not really knowledgeable in hot the body exactly works like you guys i dont wanna pass out lol
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Old 01-17-2007, 11:49 PM   #8 (permalink)
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supra:

last year when i did both adam's diet and turbulence training i lost 10 lbs in about a month...lost a little more thereafter totaling about 15 lbs and about 2% body fat...

(i wasn't very strct with adam's diet but kept to it for the most part)
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Old 01-18-2007, 12:17 AM   #9 (permalink)
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oh cool im going to order it tomorrow hopefully works for me
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