Hi everyone :)

I remember seeing this site covered by an online news site when it was less extensive than it is now, and John turning around his life and body really got me thinking.

Next month, I'll be starting a job that entails standing and working (service profession) for about 8 hours at a time. I've been unemployed for 6 months now and honestly, I can't remember being in worse shape than I currently am. Starting now, I intend to get back into shape. I haven't been in good shape for about 7 years, back when I trained TKD.

These last 3 or so years I've grown increasingly self conscious about my body, and to be honest, it has eroded my self confidence and made me feel physically uncomfortable being around new people in social arenas.

Today, as a measure of my current shape, I tried going for a jog and doing push-ups, neither of which I have done in the last 6 months.

I was able to jog for around 10 minutes before I became extremely winded. The arches of my feet also started to hurt like hell. I don't know whether this is due to me not being used to run, or the shoes just not being good enough (Asics running shoes).

As for the push-ups, well. I was able to do 8 -eight- proper ones. Truly sad, isn't it?

I'm asking for help. I've read around the site for a while, but I'll be the first to admit I haven't a clue as to where to start, which I'm hoping you all will be able to help me with.

What I hope to accomplish is get into shape, not just loosing weight. To get rid of this flab I've been carrying around. The pot belly; the love handles. I want to be able to feel good about myself.

When I see what people on this forum have accomplished, I am inspired by your determination and sheer willpower. I can only hope to emulate what you have been doing.

I'm 178 cm tall, weighing ~84 kg (5' 11", 18X lbs I believe), little of which is muscle ;)

Looking at my current diet I don't think my metabolism is where it should be. My caloric intake can't possibly be very high, which I suspect needs changing.

This is what I usually eat during a day.

Breakfeast:
1-2 apples
1 double espresso (no sugar)

Lunch:
A couple of slices of bread or an apple

Dinner:
We make pretty much every meal from the ground up here, but I do admit that some of it can be quite fatty. However, there is almost no milk nor sugar in anything we make due to allergies and the genetic predisposition to diabetes.

In addition to these 3 meals I usually only have water, another espresso or tea (again, no sugar)

In the evenings I usually have 1-2 glasses of wine or a beer (singular).

As you can imagine, I don't move a whole lot. Bone idle as they say.

I attached a photograph to illustrate better just how bad my current form is.

I will have virtually nothing to do in the month of July. Once I start my new job in August I will most likely be able to join a gym.

Any and all suggestions, tips, hints, links will be appreciated.

Hi everyone :)

IThis is what I usually eat during a day.

Breakfeast:
1-2 apples
1 double espresso (no sugar)

Lunch:
A couple of slices of bread or an apple

Dinner:
We make pretty much every meal from the ground up here, but I do admit that some of it can be quite fatty. However, there is almost no milk nor sugar in anything we make due to allergies and the genetic predisposition to diabetes.

In addition to these 3 meals I usually only have water, another espresso or tea (again, no sugar)

In the evenings I usually have 1-2 glasses of wine or a beer (singular).

Any and all suggestions, tips, hints, links will be appreciated.

Why do you eat such small amounts of food for first two meals, You left out dinner? I am surprised you maintain a 180lb body on such a diet. Any reason for such a restricted diet?

Each day increase your jog or walk and increase your pushups, if you tire at 8 reps, do 8 more after a short rest of 60 sec. Push yourself more.

Well, my diet isn't restricted by intention, I just don't eat much, and never have, really.

I'm going to try to ease into a routine of sorts for this month until I start my job, so that I'll have more stamina and a better starting point once I start going to the gym.

Checked www.mybodycomp.com's body fat monitor, and this is what I got;

Resting Metabolic Rate: 1868 cals/day
Total Calorie Burn: 2428 cals/day

Waist-to-hip circumference ratio: 1.00

Lean Body Mass: 145 lbs (65.75 kg)
Fat Mass: 42 lbs (19.25 kg)
Body Fat Percentage: 22.64%

Does 22.64% fit with the photograph I attached to my first post?

I would say you are about 22%, give or take a few %. I think shooting for about 1800-1900 cals a day would be a good starting point. We need to get your diet sorted out ASAP really. You will have to totally change your diet. I would have a read around the forum regarding cutting nutrition and learn as much as you can.

I've found a nice pace to start off at, and with the help of an online map service I can guesstimate the length of the track to about 1750 metres or 1.1 imperial mile.

I tried doing 1 minute jogging, 1 minute brisk walk in intervalls, and ran back and forth, ~3500 metres or ~2.2 imperial miles in 20 minutes, which left me while not exhausted, certainly winded.

Tomorrow I'll try 1 minute jogging, 50 seconds walking on the same stretch.

I must've had a lot more to go on than I expected!

Today I ran the stretch back and forth twice, which adds up to about 7km or 4.4 miles, in 39 minutes. I ran for 1 minute, and walked briskly for 45 seconds. I'll cut down on the walking intervals until I can jog all the way.

I'm researching diets at the moment, which is quite interesting :)

I'm glad you brought up espresso, I'm actually going to start a thread about it today :)

2 weeks on, things are looking good.

I've lost 2.2kg (5 lbs), 2% body fat (from 22.64% to 20.64%).
In addition, I've lost 5cm (2") off my abdomen and 6.5cm (2.5") off my waist.

The best part though, is how I feel. I've been out jogging every day when circumstances allowed (17/20 days), started doing morning calisthenics, and I have tons more energy than I used to. I've felt my metabolism ramping up and getting hungry more than once a day!

This is definitely going places once I join a gym (some time next month, circumstances allowing).

I read this forum daily as well, trying to make sense of the bewildering amount of workout schedules, methods, what works, what doesn't work, what to eat, etc. You have all been a great help and fantastic inspiration.

I appended some progress pictures (I'm trying to find a suitable spot to take a full body shot, but haven't found one yet).

Started slacking off somewhat after I got into my full time job (which I love, btw). Not as much jogging as before, max once or twice a week due to the weather (2 celsius in the mornings..). I've only been eating right save for the weekends (beer), and working pretty hard.

I'm currently at 77.6 kg (171 lbs), with 12.6% bodyfat according to mybodycomp. My abdomen circumference is 85 cm (33"), down from 100 cm (39") 3 months ago. Mybodycomp also says I've gained 0.2kg of lean mass and lost 7.6kg (16.7 lbs) of fat.

Some time this week I'll start working out in the local gym. I bought a membership last week :)

My gut is almost gone, and my back fat is coming off now too.