Starting from absolute scratch...

Same As

Hi All,

Apologies for the blatantly bland title, but looking for some general advise for someone who is looking to stop the rot. I wanted to avoid the influx of New years resolution-driven posts here and try and gather some general opinion and hope you can help!

25 year old male, 5' 8 and 76kg (although not noticeably, but the love handles are growing by the day). Work your standard desk job 8-5/9-6 Monday through Friday, and currently I'm not doing any form of exercise as I've been trying to get my diet and lifestyle in order first and foremost. I've cut out binge drinking to a large extent, probably drinking now once every 1-2 weeks, but not really excessively (not a beer drinker). I've started to kick the smokes too (baby steps but making good headway), and I've cut back takeaway food to being a treat and not a regularity.

I'm starting to feel a little bit more in control now and think it's high time I start to get back into shape with some form of physical training.

Background: In a previous life (and body) I was very active, playing Gaelic Football, Soccer and Squash to quite a decent standard, although I started to prioritize other things as most in there early 20's do.

Here I am, 5 years later, about 10kg heavier, but not due to muscle matter. I feel I'm almost starting from scratch again, but literally have no idea what I should start off doing, and that's how I've found myself here, looking for advice or for people who've been in similar circumstances and how they approached things.

I've included my current diet below also for reference, and I'd be grateful of any feedback on that also.

Morning:

Coffee w/ 1.5 sugars and full fat milk & Nutri Grain Bar.

Lunch

Usually some form of Potato (Gratin/Boulangerie/Mashed/Sweet), Chicken Breast/Turkey/Beef with gravy/pepper sauce and soup.

Dinner

Usually Chicken again (pan fried), with potato croquettes/wedges/chips with cheese (and mayonnaise/ketchup) or white Pasta with Carbonara/Sun-dried tomato sauce and bacon lardons and garlic bread (on white) or Korma/Tikka Masala curry with white Basmati Rice. Always have a pint of full fat milk also (trying to ween of this). A Cottage pie if I have the time with 10% fat lean beef mince.

Snacks

Toast with real butter/relish/Light Philadelphia/Tuna pate. Crackers w/ light Philadelphia, Nature Valley bars, nuts.

One thing you will notice, no fruit. I'm not a huge fan, but have bought myself a juicer and I've been introducing it.

Thanks in advance, no response will be taken too bluntly so be as blunt and honest as necessary!

cmyk

Same As wrote: »

25 year old male, 5' 8 and 76kg (although not noticeably, but the love handles are growing by the day). Work your standard desk job 8-5/9-6 Monday through Friday, and currently I'm not doing any form of exercise as I've been trying to get my diet and lifestyle in order first and foremost. I've cut out binge drinking to a large extent, probably drinking now once every 1-2 weeks, but not really excessively (not a beer drinker). I've started to kick the smokes too (baby steps but making good headway), and I've cut back takeaway food to being a treat and not a regularity.

Sounds like a good start, everyone knows the stuff that isn't great for them, it's usually just denial.

Same As wrote: »

Background: In a previous life (and body) I was very active, playing Gaelic Football, Soccer and Squash to quite a decent standard, although I started to prioritize other things as most in there early 20's do.

Excellent, do you have any opportunities to get back into any of that, I assume if you played to a decent level that you enjoyed it, so that would be my first route?

Same As wrote: »

Here I am, 5 years later, about 10kg heavier, but not due to muscle matter. I feel I'm almost starting from scratch again, but literally have no idea what I should start off doing, and that's how I've found myself here, looking for advice or for people who've been in similar circumstances and how they approached things.

Find some form of physical activity that you enjoy doing and see yourself sticking with consistently. There's about a million different sports, activities, group based or individual training options out there.

Same As wrote: »

I've included my current diet below also for reference, and I'd be grateful of any feedback on that also.

It's pretty poor to be honest, have a read of the stickies in the nutrition forum for some ideas. In short though educate yourself on the following:

- Overall calories (there are formulas in the stickies for that)
- Getting adequate protein
- Getting adequate fats
- Enough carbohydrates to fuel your activities.

It's an area that really scares people because they delve too far into the minutae and because there is so much seemingly conflicting advice. Try to keep it simple...Choose primarily wholefoods in relative quantities, plenty of vegetables/fruits with some variety based on individual tolerances.

Typer Monkey

One really obvious one that's sticks out is that you're eating two dinners a day, a two course one at lunchtime and another later on. It reads like you're having a canteen or pub lunch everyday? This is an obvious place to make a change. You really should bring your own lunch like a salad, left overs from previous nights dinner (not dinner size portion unless it's gonna be your main meal of the day with a smaller meal later).

Also ditch the nutragrain bar for porridge or eggs in the morning and have a snack other than toast, doesn't have to be fruit.

As above calculate your daily calorie requirement, use an app like myfitnesspal to track your calories, eat 500 cals under maintenance and you'll loose weight.

It sounds like portion control is a big area for you so you should get a small digital scale and weigh what you're eating (especially carbs).

And you don't need all that milk. Just drink water instead

Class Act

Typer Monkey wrote: »

Also ditch the nutragrain bar for porridge or eggs in the morning and have a snack other than toast, doesn't have to be fruit

Agree with this. I used to eat those nutri grain bars but they are just full of calories and sugar. As above, porridge, eggs or Weetabix are good breakfasts. Also try to avoid corn flakes, frosties and coco pops etc. Just full of sugar too.

a team sport would be good motivation. It pushes you to keep fit and eat well - as team mates are relying on you.

Same As

cmyk wrote: »

Excellent, do you have any opportunities to get back into any of that, I assume if you played to a decent level that you enjoyed it, so that would be my first route?

As I'd be starting from scratch, I'd be an embarrassment at the start so before I think about going back that directing I waslooking to start off some form of solo training first off. Was thinking something like a jog in the morning and then some home stretching and free weights in the evenings to start off with?

cmyk wrote: »

It's pretty poor to be honest, have a read of the stickies in the nutrition forum for some ideas. In short though educate yourself on the following:

- Overall calories (there are formulas in the stickies for that)
- Getting adequate protein
- Getting adequate fats
- Enough carbohydrates to fuel your activities.

It's an area that really scares people because they delve too far into the minutae and because there is so much seemingly conflicting advice. Try to keep it simple...Choose primarily wholefoods in relative quantities, plenty of vegetables/fruits with some variety based on individual tolerances.

Point taken, the stickies in the Nutrition forum are lined up to be read this evening.

Typer Monkey wrote: »

One really obvious one that's sticks out is that you're eating two dinners a day, a two course one at lunchtime and another later on. It reads like you're having a canteen or pub lunch everyday? This is an obvious place to make a change. You really should bring your own lunch like a salad, left overs from previous nights dinner (not dinner size portion unless it's gonna be your main meal of the day with a smaller meal later).

Also ditch the nutragrain bar for porridge or eggs in the morning and have a snack other than toast, doesn't have to be fruit.

As above calculate your daily calorie requirement, use an app like myfitnesspal to track your calories, eat 500 cals under maintenance and you'll loose weight.

It sounds like portion control is a big area for you so you should get a small digital scale and weigh what you're eating (especially carbs).

And you don't need all that milk. Just drink water instead

You're spot on, it's a canteen lunch. I've brought my portion size down quite a lot anyway since the new year, point taken though. So with the way you're suggesting. A decent breakfast, snack at lunch and one main meal in the evening basically?

Class Act wrote: »

Agree with this. I used to eat those nutri grain bars but they are just full of calories and sugar. As above, porridge, eggs or Weetabix are good breakfasts. Also try to avoid corn flakes, frosties and coco pops etc. Just full of sugar too.

a team sport would be good motivation. It pushes you to keep fit and eat well - as team mates are relying on you.

Noted also, thanks a million. I'll hopefully eventually get back to the team sport, need to make some headway first!

Typer Monkey

No your lunch doesn't have to be snack size, just don't have a two course meal!

I work shifts but when I'm on day shift I have porridge and a boiled egg or two after training around 8am and then around 1 I have a salad I bring from home which contains loads of lettuce, a boiled egg, tomatoes, a full chicken fillet, roasted sweet peppers, a courgette and some cheese. I also have a 'slimbo'. You'll see them in the bread aisle (I think they're Pat the Baker) and are only 100 cals. That keeps me going til I get home for dinner.

I really recommend myfitnesspal for you tho. If you plug in what you're currently eating it'll tell you your total calories for the day. I'll bet what's in that pint of milk and your dinners will shock you

Same As

Typer Monkey wrote: »

No your lunch doesn't have to be snack size, just don't have a two course meal!

I work shifts but when I'm on day shift I have porridge and a boiled egg or two after training around 8am and then around 1 I have a salad I bring from home which contains loads of lettuce, a boiled egg, tomatoes, a full chicken fillet, roasted sweet peppers, a courgette and some cheese. I also have a 'slimbo'. You'll see them in the bread aisle (I think they're Pat the Baker) and are only 100 cals. That keeps me going til I get home for dinner.

I really recommend myfitnesspal for you tho. If you plug in what you're currently eating it'll tell you your total calories for the day. I'll bet what's in that pint of milk and your dinners will shock you

Cool - I've downloaded the app, started using it today, it's very interesting!