Where to start?!

x PyRo

Evening folks, I'm completely stupid when it comes to knowing what to do so please forgive whatever I may say!

I'm 19, 6"1', 13st, in decent shape but exceptionally unfit. If I ran half a mile I'd be wrecked and out of breath, I'm a smoker, probably 8-10 a day, I also drink the odd time, not excessively. I don't eat much (1,500 calories a day max I reckon) and whatever I do eat is probably processed crap like chicken, breaded fish etc. I only really eat when I'm hungry, never at set times because I don't do anything so I never get the urge to eat.

I have lots of time on my hands now as I can't afford to go back to college nor can I get a job so I'd like to get fit for once, I used to play Gaelic Football and I'd like to get back to be fit enough for that or else I want to join a Boxing club as I'm an big fan of it and would love to get into that, although I realize that you have to be exceptionally fit to do it but it's a long term goal for me!

The only exercise I get is lifting weights, and not much weight at that, I've 10kg's on a small dumbbell and 50kg's on a barbell, I never know what amount to do so I just do 10 reps on each arm and keep switching until I get tired! Not the best tactic I'd imagine.

I'm going to get membership in the local gym, it's poor enough in terms of equipment but I'm sure it'll do until I get it done right.

I'd just like to know; (Quite a lot)

What should I do in regards to building up my energy levels? (Which are always low, I'm constantly tired but never able to sleep due to in-activity)

What amount of weights to do and what exercises to do with them? How many times a day?

With regards to running, what should I do to start off? I've a lane that's half a mile long and uphill and downhill, would be ideal for running I'd imagine.

I also drink lots of water, should I do this when I start 'training'?

What sorts of foods should I eat? I also drink lots of tea, probably 6 or 7 cups a day with 3 (:eek:) sugars in each, I'll be quitting this for sure!

So I'm pretty clueless about what to do and any help at all would be much appreciated.

Mellor

First of all, post up a typical days diet, Include everything, food and drinks

x PyRo wrote: »

I don't eat much (1,500 calories a day max I reckon) and whatever I do eat is probably processed crap like chicken, breaded fish etc. I only really eat when I'm hungry, never at set times because I don't do anything so I never get the urge to eat.

Also, you don't eat 1500 cals a day. It would be impossible to maintain 13st on 1500 cals a day. More likely, you are underestimating the amount of calories in your food. Maybe, try count everything you eat for a day, you'll need to weigh some foods. I'd say its 2500-3000

Also, that was my opinion before I'd even seen this;

What sorts of foods should I eat? I also drink lots of tea, probably 6 or 7 cups a day with 3 (:eek:) sugars in each, I'll be quitting this for sure!

20 sugars a day???
This could be 300-400 calories, depending on the actualy size of a spoon.
Again, weight out 5 spoons, work out the calories.

x PyRo

Cheers for the reply,

I literally do nothing though, maybe I've way underestimated it but I don't eat much.

I'm always up late at night so I'm not up during the day until 1 or 2.

Would eat at 4, a potato & a steak (or chicken/fish) with small glass milk.

Would probably have tea around 8, ham sandwich with salt, 4 cups of tea, 3 quite small teaspoons per cup. (Jesus!)

Around 11 or so if I'm hungry I'd typically have another 3 cups of tea (same sugar) and a meat (boiled beef) sandwich.

That'd be a typical day, plenty of water in between 'meals'. I sleep weird hours hence the odd eating times.

Thanks again for the reply, not sure if that stuff has enough information at all but I'll keep more track of my food from now on just to know properly.

Colm_OReilly

I'd start a routine to begin with. Get up before noon for a start and eat breakfast.

Next, on an exercise routine, maybe get yourself a doorway pull up bar and start www.simplefit.org or the couch to 5K program.

Start going to bed pre midnight as well. At first this will be difficult but if you get up early enough this should start to normalise. No point messing up your body with unusual hours for no reason.

That'd be my recommended start.