I really F***-ed up my health (long read)

Revolution · 04-12-2009, 03:31 PM

Guys,
I don't know if this post belongs here or in the diet section, but this seems to fit. I'm just looking for advice on how to gradually work my way back to health. Here's the story, and I apologize in advance for the long post. I just think context is important.
Without making excuses, I've had a lot of trauma in my life, and it culminated in my turning into a borderline alcoholic -- drinking almost every day (about a 12 pack), barely eating (I eat about 1 meal per day, in the evening; I can't seem to tolerate more), not working out (maybe 1x per week), etc.
The kicker is that I used to be in very good shape. At 5'10", 170 lbs., I could bench about 205 (nothing special, but not too bad), do about 16 wide grip pull-ups, I was training MT (actually with Mark Dellagrotte, before he became too famous for my budget), lifting 3x/week, occasionally running, and also practicing Jeet Kune Do a couple of times per week (it may not be that practical, but man I love that Fillipino stick work). I was engaged with life, doing a lot of different things, thinking about going back to grad school, I was in the Army Reserves, et al.
Then, about 4 years ago, things gradually started to crumble. I got divorced, lost a close friend to suicide, lost my brother to cancer, and on and on. And with each incident, I drank more and worked out less. I was medically discharged from the Army. I'm amazed I've been able to hold down my job.
What I feel like now is that it's like I'm trying to make engine repairs on a 747 at 30,000 feet on a trans-Atlantic flight. There's no safe hangar to pull into to allow me to work. I have to do it on the fly.
Anyway, I'm not looking for sympathy. I'm actually looking for a plan. I know I need to stop drinking. I know I need to keep trying my best at my job. I know I need to get my diet straightened out, but I don't know how. I'm now 40 lbs. overweight, and I need to figure out how to lose it asap, without further jeopardizing my health.
For the record, I've been to the doctor and I'm apparently in surprisingly good health. I even had extensive blood work done, and the only thing my doctor tells me is to lose weight. He says all my hormone levels, my thyroid, my blood pressure, my cholesterol, my endocrine functioning, my liver functioning, etc. is normal or better than normal. (Go figure.)
The issue is that I don't know where or how to start to regain my vitality. It's like I said (with the 747 analogy), I can't stop everything else to work on one thing. I know there's a lot of good info in the stickies, but my problem is that I don't know where to start, or what to prioritize. Since today is Easter (well, for some people it is), I figure today is the perfect day for a plan to renew myself, to "reincarnate" myself.
EDIT: I suppose I should mention I'm 37, no spouse, no kids. So I *should* have plenty of time to train, or whatever. I found an awesome MMA gym, but the problem is that the workouts are so grueling that I feel like I just can't keep up. And with MMA, if you can't keep up, well, that sucks. So I wonder if I should even be thinking about MMA right now, or just seeking improvement in going for a light jog every day. Like I said, I just don't know.
Any info you can offer would really be appreciated. Best,
--Rev

TDonovan · 04-12-2009, 03:37 PM

It's good that you know you need to stop drinking.

Quit drinking right now and find a few Alcoholics Anonymous meetings that you can go to. If you can't find any, try asking a Church. I think they typically have information on resources like that. I say go to a few different meetings because from what I've heard some of them suck and you can get a little out of each one.

AA is not just about helping you stop drinking, it's about addressing character flaws and factors in your life that are destructive.

TMMAray · 04-12-2009, 03:50 PM

While I won't specifically suggest AA because of certain mandatory religious aspects of the program which many people dislike, the most important step is going to be finding other people to support you. Whether that involves just asking a couple people you know or going to AA is a matter of personal preference, but the most important thing you can do is acknowledge that you need (and want) help.

As for improving your fitness, the most simple answer would be "take it slow." If you try to do too much at once, especially given the other problems you'll likely be facing at the same time, you'll just become overwhelmed. Start slow, set attainable goals that will lead you toward your ultimate goals.

Boozer [ASMA] · 04-12-2009, 04:18 PM

I think you'd be surprised how much liquid calories effect your weight. I know plenty of people who've quit soda and switched to water, then lost anywhere from 5-15 lbs depending on how much they drank in the first place and what their activity level was like. Especially in beer (even light beer) there are a ton of calories, so I think if you prioritize on sobering up first it will make an immense difference. Also, since you're alcoholism stems from other issues, you need to put those other demons down as well. Check out different religions, maybe talk to a psychiatrist, or read up on some philosophy. I think dealing with your mental state is just as if not more important than quitting drinking. Obviously it's not an easy task by any means and I wish you the best of luck in your pursuit of health.

Dao Jones · 04-12-2009, 04:19 PM

I agree with TMMAray. Start slow, don't overdo things. You should get your house (body and mind) in order before attempting any MMA type workouts. Small, sustainable changes in your life will do you more good than jumping into something you can't handle. Go for long walks, gradually increasing your distance and pace weekly. Start easy jogs when you feel you can. Start straightening out your diet, and you might do some easy weight training. Above all, stop drinking if you can't control how much you drink!

Psychological issues- the best thing I ever did was find an awesome mental health professional and go for regular counseling. It was a huge positive step in my life that I wish I'd taken earlier.

You didn't get this way overnight and you won't straighten it out overnight. Read the FAQs in the training section for info on dieting, conditioning, and strength training. Best of luck to you!

Revolution · 04-12-2009, 04:35 PM

Guys,
Thanks for all the good info so far. It's really appreciated. One thing I should have mentioned is that I am currently seeing both a therapist (for PTSD and other emotional issues), and an alcohol councilor. I also see a psychiatrist for pharmacological issues (I take meds for insomnia). So, I'm trying to address those issues, but it's like I said (again, the 747 anology) -- I feel overwhelmed, trying to address too many issues at once. So I feel like I need to plan what to take on first, without ignoring the other issues.
But anyway.

pliftkl · 04-12-2009, 04:53 PM

Quote:

Originally Posted by Revolution

So I feel like I need to plan what to take on first, without ignoring the other issues.

If you had to fix one thing, fix the alcohol. If you are considering that you are taking care of that and can work on another, work on your diet. Clean it up, get yourself into the habit of healthy eating (and hydration). Once you've resolved those two issues, start adding more and more physical activity. I'm sure that you already know that you need a mix of cardio, weights, and training (depending on what your priorities are).

Revolution · 04-12-2009, 04:57 PM

Quote:

Originally Posted by pliftkl

If you had to fix one thing, fix the alcohol. If you are considering that you are taking care of that and can work on another, work on your diet. Clean it up, get yourself into the habit of healthy eating (and hydration). Once you've resolved those two issues, start adding more and more physical activity. I'm sure that you already know that you need a mix of cardio, weights, and training (depending on what your priorities are).

Thanks. Can you recommend how to fix my diet? I'm not talking about a diet for athletic training, I'm just wondering the best way to proceed after about 2 years of eating 1 meal a day.
I've been thinking that I could have protein shakes for breakfast and lunch, and then a solid meal for dinner, at least until my body can tolerate solid food earlier in the day.
(NOTE: my protein shake recipe is to throw about 20 ounces of unsweetened soy milk into the blender, along with a few scoops of whey protein, some unfrozen mixed berries, and a banana.)
ALSO: what do you think is the timeline for all this? I know that that's a totally subjective/individual question, but I'd like to sketch out in my head that, you know, here's how my life is going to be for the next X months. And then, maybe, it might be normal again. Maybe.

Thanks again, really.

Dao Jones · 04-12-2009, 05:43 PM

Quote:

Originally Posted by Revolution

(NOTE: my protein shake recipe is to throw about 20 ounces of unsweetened soy milk into the blender, along with a few scoops of whey protein, some unfrozen mixed berries, and a banana.)

Try adding 1/3-1/2 cup 1-minute oats in with it. I have a shake for breakfast most days. It's quick, easy, cheap, and not too bad for ya. Keep boiled eggs in the fridge and have an egg and piece of fruit for between meal snacks.

You might try and make it a routine (or habit) of having 3 main (but not heavy) meals a day, 2 between meal snacks, and 1 after dinner snack. That would at least get you eating on a regular schedule. I won't post lunch and dinner suggestions since I haven't really straightened mine out yet.

I'm sure someone can give you some great ideas along those lines.

Don't know what to say about a timetable. Depending on how long you've been living like this it would take a while to get straightened out. Personally, I go by how I feel. When I feel good, I push myself. On days that I don't feel so good, I go easy. Glad to see you are receiving professional help though.

Best regards

Revok · 04-13-2009, 12:17 AM

The FitDay program is what first gave me the impetus to get my diet on track. As vital as it is to keep a log for exercise, it's all the more helpful to log your food intake. Having the ability to see everything you put into your body each day -and have the calories and nutrient content calculated for you- is an amazing kick in the pants towards ditching idle and emotional eating habits. It might even help you stay on the wagon, though I can't speak to that.

Training-wise: baby steps, man, baby steps. Go for a short jog or bike ride, jump rope, or put together a bodyweight routine you can run through in 15 minutes at home. Whatever is convenient and you think you might enjoy, do it. And next week, do a little bit more. After that it pretty much takes care of itself. You just have to let it.