Hi I just joined the forums today and I'm looking for some serious help. I've been trying to get motivated for some time now to get in shape and start eating right. I need some help coming up with some sort of work out routine and some nutrition and supplement menu. I have a pyhsical test coming up in about 30 days that i'd like to prepare as much as I can for as well. This test requires running, pushups, and situps and i wanna do the best that I can, however i'm not doing this just for the test I would like to get in great shape as well this is just some motivation.

I am 22 year old
approx 5'11" 215lbs
Not sure body fat
Its been a while since I've done any serious running or weight lifting
I want to lose weight, build up my upper body, and be able to run heh
My current diet is pretty poor i dont really pay attnetion to what I eat/not sure what i should be eating
I'd like to find out what kind of supplements will help me as well a friend reccomended a multivitamin, Whey protein, creatine, and zma

Hi I just joined the forums today and I'm looking for some serious help. I've been trying to get motivated for some time now to get in shape and start eating right. I need some help coming up with some sort of work out routine and some nutrition and supplement menu. I have a pyhsical test coming up in about 30 days that i'd like to prepare as much as I can for as well. This test requires running, pushups, and situps and i wanna do the best that I can, however i'm not doing this just for the test I would like to get in great shape as well this is just some motivation.

I am 22 year old
approx 5'11" 215lbs
Not sure body fat
Its been a while since I've done any serious running or weight lifting
I want to lose weight, build up my upper body, and be able to run heh
My current diet is pretty poor i dont really pay attnetion to what I eat/not sure what i should be eating
I'd like to find out what kind of supplements will help me as well a friend reccomended a multivitamin, Whey protein, creatine, and zma


have you read the stickies at the top of this forum yet? if not, I would recomend you look at those and read as much as possible... then try to put something together based on what you read, post it here and ask for our help in tweaking the program... are you doing any excercise right now? lifting? walking? biking? anything? or are you starting from scratch?

if your first goal is to pass this physical test then I would focus (at least at the begining) on those things you will be tested on... start by running at a slow pace for a short duration of time... say 10 minutes, then walk for 10 minutes, slowly build up your time and then work on speed (if that's part of the test)... start doing pushups every night... do as many in one set as possible and stop... do it again the next night.. you will build up your strength over time.. it would be beneficial to lift weights though, for example the bench press will help you with your chest strength (used in pushups)... read the stickies and come back with a better idea of what YOU think you should be doing and I'm sure you'll get a lot of responses ;) :gl:

The advice already given is spot on... but here's a BIG tip for you.

Forget the "supplements." A multivitamin is fine, but otherwise, you don't need ANY of the other stuff you mentioned.. at least not yet.

Save your money... there's no "magic potion" which will help you in the short term. Only AFTER you have been working out consistently and have your nutrition down to a science should you even consider these types of things.

80% of making a transformation is in what you eat, when you eat it, and how you eat it. 19% of it comes from working out... for some people, that's 15% weight training and 4% cardio, for others it's 15% cardio and 4% weights, and for others it's an even split. The last 1% is supplements. Don't be fooled into thinking that by changing 1% you are going to see any progress or results.