This Is Another I Need Advise Thread

Reganio 2

First off sorry I'm sure everyone here is fed up with this but I have decided I really want to get fit and healthy. I wouldn't say I'm horribly unfit, but I'll be very heavy I'm roughly 15 and a half stone, 6ft and a touch. But it's pretty much just fat, I wouldn't be massive but I'd be big enough.
I work 5 days a week about 11 hours if I'm in early (11-10) or at night (5-3 in the morning) so my hours can be a bit awkward. I have a terrible diet I'd add that in first, pizza nearly every 2nd night junk food the usual, I probably drink at least a litre of coke a day, easily.

I wouldn't be physically very unfit but I could be an awful lot fitter minus the weight.

Anyway anymore info I can give to help?
I'm really looking for a full on guide, if I know what I should be eating day to day I'd follow it, or I should be training this on a Monday then this on Tuesday if follow it (obviously to the best of my ability) I am not a member of a gym and if people think I should I'd gladly do it.

Look forward to all advise. Thank you

Oryx

This will start with your diet. The basics are really simple: eat the right foods, and cut out unnecessary junk. The coke would be the first thing to go. Make better food choices. Pizza is handy, but not the best. Learn to cook 6 simple, fast meals. Plan your meals, shop for them, cook in advance if possible. Bring packed lunches to work so that takeaways don't tempt you. Don't have 'bad' foods or snacks in the house, just don't buy them.

When starting exercise, motivation is the biggest hurdle (you'll go great guns for the first week then get bored). Allow that it will take 3-4 weeks or more to create the habit of exercise. Up till then you'll have to make yourself do it. Your op is very vague, I have no idea if you would prefer to weight train, run, cycle or play team sport. But it doesnt matter what you do at first, as long as it is something you enjoy. Once you get into it, you can start to target specific things you want to achieve. Decide how much time you want to dedicate, and set yourself a plan. If you want a crit of that, or advice on what to put in, ask! But put up the basic framework first.

Reganio 2

Oryx wrote: »

When starting exercise, motivation is the biggest hurdle (you'll go great guns for the first week then get bored). Allow that it will take 3-4 weeks or more to create the habit of exercise. Up till then you'll have to make yourself do it. Your op is very vague, I have no idea if you would prefer to weight train, run, cycle or play team sport. But it doesnt matter what you do at first, as long as it is something you enjoy. Once you get into it, you can start to target specific things you want to achieve. Decide how much time you want to dedicate, and set yourself a plan. If you want a crit of that, or advice on what to put in, ask! But put up the basic framework first.

First off thank you, and yes I am motivated I know probably only for a few weeks but I am determined. I guess running would be the start, I'd like to get the muscles as well but I guess losing weight would be start of that. I'm willing to put in a couple of hours a day to the excersie. I'd have no problem doing that, If some days needed more or less all well and good. I mainly just want to lose this big belly

As for food is their any good diet plans online? I'm willing to give it all a go and I know coke is the main stupid thing, and I have been cutting down on it the past few weeks.

Oryx

Posting up your current (honest!) diet will usually get you some good advice. I dont know of any online plans, sorry.

And its very easy to say a couple of hours a day. Thats 14 hours pw on top of your working hours. You aint gonna do that! You need to be specific and realistic. Set out say, 2 hours Monday. Half hour tues, rest day Weds... and so on. if you know you socialise on one particular day or work late, that's your rest day. Plans mean you don't miss sessions or push them back to 'tomorrow'.

Can you run?

Reganio 2

Oryx wrote: »

Posting up your current (honest!) diet will usually get you some good advice. I dont know of any online plans, sorry.

And its very easy to say a couple of hours a day. Thats 14 hours pw on top of your working hours. You aint gonna do that! You need to be specific and realistic. Set out say, 2 hours Monday. Half hour tues, rest day Weds... and so on. if you know you socialise on one particular day or work late, that's your rest day. Plans mean you don't miss sessions or push them back to 'tomorrow'.

Can you run?

I can run yeah, wouldn't be fast or for too long but have no problem really.
Honestly I think most days I could do a couple of hours (maybe an hour some days) but I don't think it would be too much problem, jog home from work if needed wouldn't be a problem.

Diet ehm without a definite detail. One day will be lunch in work (lamb burger or chicken burger or something similar) quite possibly a pizza when I get home, I don't have breakfast. I generally don't eat chocolate bar the odd day like most. Drink would be possibly a litre a day most probably a bit more. But I've started to drink flavoured water while in work with the view to get me out of the habit of drinking coke. Generally don't eat crisps or the like.

And sorry Oryx I really appreciate the help and I don't want it to seem like I'm not greatful I'll be honest and say I don't know much (read anything) about carbs in food etc or when you should be eating it and all that. Hence why I'm here really.

Alf Veedersane

MyFitnessPal is your friend.

I'd suggest recording all your food and drink in there if only to see how much is in what you're eating.

It will tell you what carbs/proteins and fats are in there. It will educate you about what you're eating and, to a degree, what is in it.

In the short term, keep a log of what you eat and how much. Even on paper. Start looking at the nutritional info on food and getting a feel for calories, carbs, fats, protein, sugar.

Give a man a fish and all that. I could list out healthy foods that you could eat but if you don't know why they're healthier than what you're eating, its' a pointless exercise and allows you no flexibiltity to make your own health ychoices.

Don't worry about when you eat your food. Just get the food you're eating right.

You will never go too far wrong with meat and veg, for a start (not a starter, mind).

And if you have long days at work, preparation is key. It will mean preparing food for a few days in advance maybe twice a week.

Tl;dr Make the effort to learn more about food and nutrition by looking at nutrition labels. A good start is to eat food that is close to its original form as possible. Preparation is king - it gives you control of what you eat and makes you less likely to throw a pizza in the oven when you get home.

cmyk

Reganio 2 wrote: »

First off sorry I'm sure everyone here is fed up with this but I have decided I really want to get fit and healthy.

I don't think anyone here is fed up with helping people...as long as they're actually willing to make a change.

Reganio 2 wrote: »

I have a terrible diet I'd add that in first, pizza nearly every 2nd night junk food the usual, I probably drink at least a litre of coke a day, easily.

It looks like you've identified the crux of your problem yourself. My advice (as others have mentioned) is to educate yourself on the basics of calories and macronutrients (Protein/Carbohydrate/Fats). Learn what foods constitute what and then apply it.

Wanting a meal plan without having a basic understanding of the above means you'll just be following it aimlessly. I'd bet that simply swapping out your pizzas, junk food and coke for home cooked meals and water would probably get you results straight out of the door.

Reganio 2 wrote: »

I'm really looking for a full on guide, if I know what I should be eating day to day I'd follow it

The stickies at the top of either the health and fitness board here or the nutrition forum contain pretty much everything you need to know to set you up on the food front.

Reganio 2 wrote: »

I am not a member of a gym and if people think I should I'd gladly do it.

If you can afford it then a trip to a good personal trainer, of which there are plenty that post here, may be a good investment.