This is my first new thread at JSF, but I have been reading for quite a while. I finally reached the end of my rope in May of this year, and with a healthy dose of inspiration from John, I started a fitness program on June 1. Since then, I have lost 17 pounds and feel better now than I have in years.

A sidenote to John: Thank you! Don't ever underestimate the impact that your initial act of courage has made on all the people who visit this site, especially those who never get around to posting here. You proved to me that I could change my life for the better, and for that I will always be thankful.

Even though I've been doing this for a little over 2 months now, my training methods are rudimentary at best. I walk or jog every day for about an hour, depending on what my knees can handle. I've reduced my caloric intake, and increased my lean protein and fiber intake. I lift weights a few times a week. This has been pretty effective thus far, and I've lost about 1.5-2 pounds per week, but I feel like I could be doing so much more.

I was so horribly out of shape when I started this that I've mostly been trying to get my muscles out of atrophy, but I feel like I'm at a point that I can start training in earnest. All I have is a bench, a bar and a curl bar - and the open road. Any suggestions for diet, cardio work, or example splits to get me started on a more consistent weight training regimen would be greatly appreciated.

A good swift kick in the butt would be acceptable as well. ;)

Thanks everybody - you all have inspired me to be my best! Here are some quick stats.

Sex: Male
Age: 28
Height: 6' 1"
As of June 1-
Weight: 215
BF%: Between 26-31% (different machines gave me different results)

Today-
Weight: 197.4
BF%: No idea, but the scale usually says around 27%, which seems high

-X

All I have is a bench, a bar and a curl bar - and the open road. Any suggestions for diet, cardio work, or example splits to get me started on a more consistent weight training regimen would be greatly appreciated.
Great job so far! Here's something to get you started:

Monday: Cardio
Tuesday : Weights (Chest/Shoulders)
Wednesday: Cardio
Thursday : Weights (Back/Arms)
Friday: Cardio
Saturday : Weights (Legs)
Sunday : Rest

That should be good to get you going... pretty simple and straightforward. You can check around on the resources here to figure out which exercises you'd like to do on each of those weight days. Make sure you have a safe setup, like a rack or catches, before you do any exercises that involve getting under that bar, especially if you're not working out with a spotter.

Do you have a plan for your diet? It doesn't have to be anything too detailed just to get going, but it's best to at least figure out how many calories you should be eating given your new activity level and then lay out a plan based on that target.

Thanks, slush_puppy. That's exactly what I needed! Part of the problem I'm having in terms of really getting my diet tightened up is that my wife thinks I'm going overboard. I'll admit, I've been pretty zealous so far, but I want to keep my momentum going, if you know what I mean. So, I've had to find a balance between what I want to do, and what will keep my wife thinking that I'm not developing an eating disorder. I'm not, of course, but you know what they say: Happy wife, happy life.

Part of the problem I'm having in terms of really getting my diet tightened up is that my wife thinks I'm going overboard.
Ha!! I used to be secretive of my new eating habits when I started for the same reason. I remember when I bought my first tub of whey protein, I hid it because I was embarrassed to be taking a "supplement". But eventually she warmed up to the whole thing after I talk to her about it a few times and no we keep the protein powder in the pantry next to the bread. My kids still don't understand why I eat chicken for breakfast, though. Anyway, ease into those changes slowly, no rush.

My girlfriend still thinks I'm crazy after 18 months of dedicated work! She can't complain about the results though... ;)

Congrats on your weight loss so far! Keep it up!!!

My kids still don't understand why I eat chicken for breakfast, though.

LOL :confused:

Nor can anyone understand how I can eat 8,000 eggwhites a week and not start clucking.

Anywho, listen to these guys, they know of what they speak!

Great job so far and keep on keeping on!!!!!! :tucool: