Need some real help for the basics...please.

[ref1mind]

Okay this is where you guys can laugh your asses off at me. I weight 285 used to weigh 230...im 6'2 and want to obviously tone and get back down...now i know obviously that i need to cut back on sugars carbs and fatty shit but as far as other things to exercise what can i do thats basic that will help me out?

I'm lucky if I can do 5 push ups..lmao...i know its pathetic..but should i just keep doing them till i can do more? also sit ups? crunches? walking/jogging? any kind of tips or advice to begin my journey would be greatly appreciated. Thank you so much to anyone that takes the time to sincerely assist me.

[ref1mind]

also would this be when i wake up and before i go to bed...sorry i'm completely new to this and i know you guys know your shit.

[heavyduty]

If I were you I would goto the S&P forum and search for the 'Push, Pull, and Squat' routine. Start that asap, ease into it with moderately light weights.

As far as dieting goes, keep it natural, or close to it, veggies, red meats, chicken, oatmeal, fruits and a multivitamin should be involved with your dieting, you don't have to diet too hard, but change how you are eating now, smaller meals spread throughout the day.

Also start on a jogging routine, just work your way up and listen to your body along the way. Anything is better than nothing at this point.

[ref1mind]

okay thank you..ummm i have lots of oatmeal here should i just eat that with milk or water? and should i eat it every morning as my breakfast? also what multivitamin should i get? is spinach a good veggie for me? i think that might cover it..thanks again.

[ref1mind]

PPS routine


is it that one?

[ref1mind]

another thing is i don't really have weights or anything i was just seeing what i could do now to start it up...i can go and get weights hopefully soon but i don't even know what i would get..lol..i know i am completely without any knowledge.

[heavyduty]

Thats what the internet is for my friend, information. Join a gym if you have to, if not simply buy a barbell and probably about 200 pounds in weights. Check your local paper for giveaways and what not.

Doing pushups will do you nothing, if you have ABSOLUTELY NOTHING, then its looking more like body weight squats, jumping jacks, crunches, and pushups from the knees. Start jogging NOW. The first step is discipline.

Heres a Push, Pull and Squat routine for you, do Push on monday, squat on wednesday and pull on friday. Or similar to this day split.. You came to the right place for this kind of information, definently.

Monday: Bench press, Overhead Press, Dips. Add pushups if you wish

Wednesday: Front Squat, Back Squat, Romanian Deadlifts, add BW squats if you wish.

Friday: Deadlifts, Bent Over Rows, and Pullups.

Spinach is a excellent vegetable, eat as much as you want really. Definently include that in your diet. Oatmeal, yes, every morning if you can stand it, along with some eggs. Use water or milk...

If you don't know how to make oatmeal then I suggest asking people in the Off-Topic forum for advice.

[ref1mind]

wel i can just buy the big ass box of oatmeal and use milk...not that hard...thanks again for all the info!

[Team Dragonfire]

all your questions about multivitamins are answered in the Diet / Supp FAQ, including questions about vegetables like spinach.

I think it's important to reccommend Ross Enamait's Never Gymless. Amazing book (do a forum search for it and read TONS of positive reviews) that focuses oon achieving strength through low budget bodyweight training.

[Brendon Katz]

dude u need to read the faqs. DONT AVOID carbs or good fats.
read the faqs in the strenght and power forum as well, dont jump right into a 5x5 program or you will injure yourself.
do get never gymless, ross enamait really, really knows his shit.