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I want to start working out and eating healthy but I have no idea where to start

trappedpenguin7

trappedpenguin7

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Joined
Oct 1, 2011
Messages
34
I'm male, 19. 5 foot 9, 125 pounds...

I've tried working out and going to the gym frequently but it seems so tedious. I never really knew which exercises to do. I would just choose muscle groups (biceps/back one day, tris/chest next, etc.) and do exercises that worked those. Never really had a regimen which maybe is why it was hard to stick with. The longest I really stuck to working out was maybe 3 months of consistency and I actually saw really good results, then for some reason stopped for like 2 weeks and lost everything....it gets really hard to get back into something when you work hard and lose it all. I never have the energy either which makes it especially hard to start working out.....the energy thing really gets to me cause it effects a lot of my life, but that's a whole different story....

I guess the poor energy could be due to lack of proper diet. I have a really fast metabolism even though half the time I'm pretty inactive. I eat a lot and pretty frequently. Always whatever food is there or will taste good (usually pretty unhealthy foods).

I know there are exercise regimens online, if anyone could point me in the direction of somewhere to find a suitable plan for myself that would be great....the food thing is where I really have no idea where to begin :? I want to start eating healthy in order to help my muscles grow but also for many other reasons like concentration, energy, irritability, the list goes on. I have always pretty much just eaten whatever, usually trying to have some type of fruit or veggie with a meal, but it was always just a whatever thing. I want to still eat foods I like but i really have no idea how to set up a good diet. This is honestly something I've never really been taught or been able to figure out. Online sources haven't been too helpful so hopefully I can get some good ideas from you guys.

Also, when I finally got into running a few months ago, I fucked up my ankle while drunk and though it's somewhat healed, i still get pain if I step on it wrong or put too much pressure on it. Any ideas on how to strengthen my ankle more quickly so I can get back into that?

sorry if i'm rambling. I'm really tired and wanted to get this posted before I head to bed. thanks guys :D
 
buy a protein shake, creatine, and l-glutamine, lift 3 days a week, sleep as much as possible at night. eat every 3-4 hours. don't eat bullshit (white grains, sugar, corn syrup, processed in general is bad.) drink 2 liters of water a day.
 
treezy z said:
buy a protein shake, creatine, and l-glutamine, lift 3 days a week, sleep as much as possible at night. eat every 3-4 hours. don't eat bullshit (white grains, sugar, corn syrup, processed in general is bad.) drink 2 liters of water a day.
Click to expand...

thanks a lot...straight and to the point :) will definitely give this a go
 
also gram of protein for pound of body weight per day is the rule of thumb, i dose the creatine and glutamine before and after workouts. my protein shake has a great ingredient profile with multiple types of protein and a good balance of amino acids, look for a good brand. i don't know if you mess with torrents but download pumping iron (starring arnold schwarneggar) for inspiration (they use steroids though so don't worry about trying to look like them), and search "bodybuild" on whatever torrent site you use for a bunch of e-books. (some good some bad.) i've gotten pretty big and only been lifting seriously about a year so far.
 
Hey Trapped.

Im 20, i cant afford the gym, and my upper back is dodgy so it prevents me doing certain lifts.

Ideally if your going to work out, you want to be on extra calories in your diet, not using drugs often at all. I simple do bicep curls and Bench dips atm, and i eat a fairly high protein diet and am seeing some sort of results at last.

A good drink to make up, if you have a Handheld Blender is a Banana and Oat smoothie, its excellent to drink before a workout. Whey powder would probably be a good addition to it too.

Good luck!
Music helps greatly when your lifting btw,
 
^ ya what he said about drugs, absolutely do NOT drink, most drugs will slow your growth though, weed to the least degree. personally i just blaze at this point on the reg, no other drugs really except 1,3 dimethylamine for energy. but if you're lifting and drinking weekly or more frequently you're wasting your time, that shit is completely catabolic. most drugs are to an extent.
 
The split routines you were talkin about are a nice way to add mass considering yer only 125 lbs. Get a weight gainer protein and multivatamin. Remember, nutrition is most of the battle.
 
The one gram of protein/pound of weight is an often quoted rule of thumb if you are bodybuilding. But before buying shakes and the suchlike, consider that your goals are different, atm. You're lightweight, so consider that 250-300 grams of meat a day will give you half of that amount (and will make for a nice main course). Cheese, eggs and beans also contain lots of protein.

I don't know about the rest. If you go to the gym, there should be someone with the skills to prepare a workout schedule for you. Pay a personal trainer for a couple of hours, if you don't know where to start/how to do the exercises properly. There's no point in improvising/make up things.

As for nutrition.. well, are you ingesting enough calories? This is the first thing I would check. If you do (but it is junk food) consider how you could improve your diet without too much hassle (at least at first). Raw fruit and vegetables are good (and an easy addition, if you like it). Stir fries are also simple to do and you can put in them all the vegetables you like (if any).
And if you believe.. no, if you can surely tell your current diet is lacking in vitamins/micronutrients, take integrators (at least until you fix your diet)
 
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if you are going to work out, you want to be on extra calorie consumption eating plan, not using medication often at all. I simple do bicep waves and Common falls atm, and i eat a pretty high amino acids eating plan and am seeing some sort of results at last....

Orlando Workout
 
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