Hello everyone! I've been a long time member of JSF (since near the beginning!) but have yet to become a part of the community. I have made a post here and there, but never have really introduced myself or asked for help. Before I write what I want to I just want to thank John for this website and his true committment to himself and the community he has created. It is absolutely astonishing to see someone go through an amazing transformation like that.

I don't want to get too much into my "problems" or write a life story, but I think writing this thread is what I need to do. To the point; I am not happy. I'm not happy with me or my life in general right now. I'm the most unhealthy I've ever been, I'm unemployed, undedicated, constantly feeling depressed to the point of insomnia, etc... and it's really starting to take its toll.

To be honest I really don't know when all of this started to happen. I'm a college drop out that has the "I don't need school" approach on life. Although I still strongly stand by my decision for leaving school, I'm not happy with what has happened to me. Ever since leaving I lost a grip on all of my dreams and goals. I left with such big ideas and I lost my work ethic entirely. I come up with great ideas and think of different ways to become successful, but I let them all slip away. (But that's not for here).

Now this is a fitness (and not a soap box) forum after all, so I'll move on. I think a lot of how I am feeling comes down to what I am doing to myself physically. I am terriblely out of shape. This is due to many things, but mainly because: I never exercise. This is no word of a lie, I have gone a week without leaving the house (actually quite often lately). I basically sit at my computer without much productivity. It's really starting to take its toll on my body and how I feel. I hardly ever eat, and when I do it isn't healthy. For the past few months I've been eating about 2 meals per day, and sometimes 1. My appetite is just so minute right now and I find it hard to eat much.

I'm really starting to feel the effects of the mis-treatment to myself. I've been getting headaches, stomach aches, and I constantly feel like I'm sick. I feel terriblely ill and quite frankly I'm SICK of myself.

Now what? Now that I've spilled everything out, I need help JSFF. I'm not asking for someone to sit down and write me up a diet/workout routine, I'm just asking for advice. Here's a big question, How do I get rolling??? How I change my ways? I just find it so hard to stick to something, and I don't want to let myself down. I want to change who I am so that I am dedicated to something in my life! I've rarely finished anything I've started and have found quitting so easy. Help me change this!

Some stats: I'm 21 years old, 5'8", 124 lbs. I've been an ecto my entire life and always have said "I just can't put on weight," when it actuality - I'VE NEVER TRIED!! Oh sure, I've given it a shot here and there before, but it always fades away. I basically look like a "stick figure" and have no muscle mass whatsoever. I have such a low self image that I would love to change. I've a very emotional and passionate person and if I can learn to tie this with dedication I will be unstoppable. This is where you come in. I don't really know what I am looking for here, maybe just some compasion or support will be enough. Just knowing that someone cares enough to read this thread will be a good feeling, but I know I need to do a lot of work as well.

I really hope that if I can dedicate myself to making me healthy and changing my ways here it will help my life as a whole. I'm sick of being lazy and out of shape. It's time to change.

So I guess this is the part where I say thank you to whoever read my post. It actually turned out a lot longer than I had planned, I just started to ramble! :o Here's plan number 1; learn all about bulking. Once I hit "Submit New Thread" I am going to read so many stickies that my head explodes. I am going to write up a diet for myself, and try to get a routine set. Once I have these down, I will ask this great site to critique them. So here is goal 1 & 2:

Goal 1 - Learn all I can about bulking.
Goal 2 - Get a diet and plan.

Once again, thank you if you read this! It really means a lot to me! Any words are greatly appreciated!! I plan on making this work and becoming a part of this great place... cheers! :)

Okay, I've been reading for a couple hours now! I'm getting pumped to try this out. Here's what I came up with for my workout (I found my old old workout sheet from 2 years ago and added/moved around some things after reading some stuff here):

Day 1: Chest/Arms

Warmup Bench
1x10, 1x8
Flat Bench Press
1x7, 1x7-10 (Wide)
DB Flyes
1x10
DB Bench Incline
2x10
Tricep Extensions
3x15
Concentration Curls
1x10
Hammer Curls
1x15, 1x12

Day 2: Off

Day 3: Back/Traps/Abs

Warmup Barbell Row
1x10, 1x8
Barbell Row
1x7, 1x10
Upright Row
2x8
Shoulder Shrugs
1x10
DB Rows
1x10
Deadlifts
2x7
Crunches
3x15
Leg Raises
3x10

Day 4: Off

Day 5: Shoulders/Arms

Warmup Arnolds
2x8
DB Shoulder Press
1x11, 1x9, 1x8
Side Laterals
2x12
Rear Laterals
2x10
Concentration Curls
1x10
Barbell Curls
1x12, 1x10, 1x8
Skull Crushers
2x12

Day 6: Legs/Abs

Warmup DB Squat
2x10
Squats
3x10
Leg Curls
2x20
Hyperextensions
2x20
Calf Raises
4x15
Crunches
3x15
Leg Raises
3x10

Day 7: Off

Rinse and Repeat!

To be honest I don't know if this is too much, but I remember a couple years back when I was into it my workouts never lasted more than 40 mins. Also, my arms are split up into 2 days so I'm not overloading them; just doing less each time. I'm not really sure if this is the best workout routine, but if you're bored give me some feedback! :D

Okay now, this diet thing is a lot harder. I really have no experience or expertise in this area at all. But nonetheless, I tried my best to write up around 3000 cal diet:

Meal 1
1 Medium Banana
1 Cup Smart Start Protein Cereal w/ 1 Cup Skim Milk
30g Whey Protein Supplement (On Whey) w/ 1/2 Cup Skim Milk

Meal 2
45g Whey Protein Supplement (On Whey) w/ 1/2 Cup Skim Milk
1 Tbsp Olive Oil

Meal 3
1/2 Cup Cottage Cheese (Lowfat)
20 Mini Pretzels (Delicatessen)
10 Saltine Crackers
6 Oz Can Tuna

Meal 4
45g Whey Protein Supplement (On Whey) w/ 1/2 Cup Skim Milk
1 Tbsp Olive Oil

Meal 5
60g Whey Protein Supplement (On Whey) w/ Water

Meal 6
1/2 Cup Yellow Corn
1 Cup Minute White Rice
8 Oz Boneless Chicken Breast
1 Tbsp I Can't Believe Butter
1/2 Cup Cottage Cheese (Lowfat)

This adds up to: 2800 CAL - 65.25 Fat (20.97%) 324.5 Carb (46.36%) 262.5 Protein (37.50%)

Just a few things to note - Some of this is written with my old supplements (which I don't have anymore) so it might be a few points different. Also, I like a variety, so I will probably add in some "this -OR- that" for a meal. ;) Also, I think I might be having too much of my protein coming from powder. Is this bad? I know I read you should have half/half and it's pretty close. I think I might have to add one more small meal of real food... but I want to take it easy to start!

That also reminds me, I don't have any protein powder! This is not good... However, I was browsing through the JSF banners up top at At Large Nutrition and came across their Nitrean protein powder. It seems decently priced 4.6 lbs for ~$40. I really don't know anything about supplements so if someone could let me know if this or just regular Whey Protein is better, that'd be great! (Or anything else you recommend). I want to be sure to order it in some way to help out JSF, of course.

Well, I feel like I got a lot accomplished today. I wrote a long (and boring) opening post, read a lot, got a routine/diet plan written (which isn't set in stone by any means!), and I feel pretty good. I now need to purchase some protein powder and decide when the change is going to take place. I think right now I am going to aim for this weekend to get everythign kicked off... I can't wait! :D

I suggest you review a full body exercise plan. 3 times a week , MWF or TTS. You want to get in and get out. You want to use the heaviest weights you can for your plan. You want to conserve energy and not do extra sets and exercises.

BB Squats or leg extension machine
BB or Machine Calf raise
BB Stiff legged deadlift or leg curl (machine)
lat pulldown (cable)
BB bent arm row
DB Lateral raise
BB military or shoulder press
DB flies
BB bench press
BB curl
tricep push down (cable) or two hand single DB extension
Crunch

one set per exercise. Do as many reps as possible in good form. When you can't complete a rep in good form quit! That should be momentary muscular failure. If you can't complete at least 8 reps, remove 5-10% weight next workout. If you can complete 12 or more reps, increase weight next workout by 5-10%. You do each rep 3sec up and 3 sec down except ab exercises which is 10 sec up and 5 sec down. This makes each rep slow, controlled and focused . You will rest no more than 30-60 sec before next set.

Go to exrx.net for instructions on exercise or ask. These are basic exercises. Within the first few workouts, you will be using as much weight as you can, this will build muscle and size with minimum , if any fat gain. It should bring big changes in 3 months. I would expect a 20-30 lb gain.

Your diet is OK, you might increase calories up to 200-400 more after you get into routine. Get 8 hours sleep, stay active, Drink 1-1.5 gallons of water a day. I would recommend creatine as a supplement.:bb: :bb:

Thanks, rtestes! What is the mian reason you suggest a full body workout? I've never tried or even thought about switching to something like that. I checked out exrx.net, and got some sort of an idea of what you were talking about.

I will most likely increase my diet by about 400 calories once things get rolling. Even just 2800 is going to be a lot of food compared to what I normally eat!

Thanks again for your reply!

Something else to consider - make sure you enjoy your exercise plan and your diet. It shouldn't be a chore. I used to go to the gym in the morning with 2 of my friends and they insisted that we go at 8am so we could "get it done with". Personally, I hated getting up that early (being in college at the time). They eventually stopped going because they lost interest / had other priorities. After that I was able to go when I pleased (the evenings).

If some part of your plan becomes a chore, make sure and change things up so you don't end up falling off the wagon. Also, as a beginner, I wouldn't recommend creating your own program. Try googling "rippetoe program" and you'll find a good workout plan for someone new to the gym.

As for protein - blends have been shown to work better (though I can't seem to find the particular studies at the moment). Whatever you end up buying though, you want to make sure you like the taste. Chocolate is usually the safest bet. Some GNCs and Vitamin Shops give out free samples of protein. All you have to do is ask the guy at the counter if they have any free samples of protein available. I did this the other day at the Vitamin Shop and got some Syntha - which was pretty good, though I think the stuff is expensive. I've never tried Nitrean, so I can't give you an opinion on it. It seems to get good reviews though.

Thanks, rtestes! What is the mian reason you suggest a full body workout? I've never tried or even thought about switching to something like that. I checked out exrx.net, and got some sort of an idea of what you were talking about.



The body is a system, it is best to train the body as one. The HIT method allows you to put your maximum attention to the total body. You hit it hard within the 30 or less minutes. You rest a full 48 hours instead of exercising every day on parts of your body. Any workout split or whole affects the total system. Your body doesn't say I am going to recover from just the shoulders and arms workout. The nutrition elements don't go to just the legs and abs workout. It goes to you as a system. work your body as a system.

Because you only work out from 20-25 min on average for three days a week then you have more time for life. It is easier to set aside 90 min a week.

The short rest periods and intensity of exercise bring about a cardio effect. You combine the muscle building with cardio for a more effective use of time and energy. You will leave this workout with heart beating and breathing heavy.

Try it. But do it as written. Elements like the 3/3 cadence is a player. You are working a triple progression - reps, weights and time under load. Everything has a reason.

Someone who wants to gain weight shouldn't waste energy. Go high intensity and let your body grow, let all systems be directed to your goal in response to 90 intense minutes of exercise.

Because you only work out from 20-25 min on average for three days a week then you have more time for life. It is easier to set aside 90 min a week.

The short rest periods and intensity of exercise bring about a cardio effect. You combine the muscle building with cardio for a more effective use of time and energy. You will leave this workout with heart beating and breathing heavy.



Just wanted to chime in here the OP's message, and the value of the above.

Like the original poster, I've had trouble in the past sticking with a workout, and it wasn't until about June last year where I really got anything going. I've been going strong since then, and make very good improvements in physique and health.

However, I started with the traditional 3-4 day split workouts which worked well, but lately in my persuit of new things to do every few months, I'm working through Chad Waterbury's total body program, specifically the Waterbury Method. This one in particular may be a bad example for the OP, as it takes a bit longer to complete, and I think would have killed me 6 months ago, but I'm really seeing the value in a total body approach.

Keeping to the rest timings, and keeping to the load requirements, I'm more or less destroyed after each session, but space my workouts 2 days apart, so recovery seems about right. I find the change from typical splits great, but also I get away from the "oh crap, its legs day again" problem I used to run into. I used to love to bench, but hated leg stuff (and neglected them suffering the consequences of limited gains).

Anyway, having a chance to work a range of body parts, using mostly big compound lifts keeps it interesting, and its always challenging.

In hindsight, I think I may have found better success in years paste with a good total body workout vs a splits approach, if only because it kept the gym time down, and kept things interesting.

Pete

I started with the traditional 3-4 day split workouts which worked well, but lately in my pursuit of new things to do every few months, I'm working through Chad Waterbury's total body program, specifically the Waterbury Method. This one in particular may be a bad example for the OP, as it takes a bit longer to complete, and I think would have killed me 6 months ago, but I'm really seeing the value in a total body approach.

Pete

Actually it is the total body workout that is traditional, I started using it at age 14 and have never stopped or felt bored since then. I started high volume 3 sets of 2-3 exercises for major body parts. So I did 90 min workouts a lot of time. It wasn't until the early 80s, I shortened my times. I was smart enough to always do 30-60 sec rest periods, that helped to keep things short. Some people rest more than they work out.

Any way, I consider splits as the new boy on the block.:)

One1.....congratulations on your choice to take responsibility for yourself.:nod:

Because the only person, at the end of the day, who can get you to take assertive action is you.

If you are an emotional person, then make the emotion work for you.

Incorporate it into your fitness style. Connect the emotion to action.

Emotion can be become passion. And a passion for something is a great motivator.

People can talk "at" you all day long...but it will mean nothing until you see some benefit or gain for you personally.

So I'm not going to offer any pep talk....actually when I'm feeling low I hate pep-talkers pontificating loftily in front of me,full of their own self-importance and righteousness, only regarding the situation with a capital "I" and small "u".

All I'm going to offer is:-

As we all go go down the road of life,few people know how we really feel inside and how that affects our decisions to do or not do something. Our perspectives on things colors our decisions. Genetically, some people are just more motivated than others.A lot of times we won't do something until we are absolutely forced to. And in some cases even then we won't do it.Sometimes we don't know how to get the feedback we require to support a positive change.

You can't build a house if you don't know how.

But again I am going to congratulate you on your decision to change.
Seek and you will find....

:tucool: :tucool: :tucool: Welcome!!