Finally took a picture today

skywalker0829

I have always dreaded to put a picture up of my body, and I've read a lot that you should take a before picture so when you get reach your goal, you can see the difference. So I finally did it.

The only thing I have for weights are 20 pound dumbells, and that is it. I don't have access to a gym right now due to finiances, so what do you recommend on building my arms, chest and abs? I'm trying to make my diet work as well.

My legs are quite strong, but not flexible. I want my entire upper body to be strong and ripped. I'm really serious about this, and I've done so much studying on what works and what doesn't, but it seems people have different opinions. I can't even do one push-up. Only thing I've done the best is walking long distances.

Please give me feedback on my looks and my diary of food - and advice on what I need to do. Like I said in another post, my main goal is to lose weight.

ShaunMc1968

Welcome. My only advice is eat well and do cardio, then cardio, then more cardio. You will lose weight and as your fitness increases things like push ups, pull ups and insanity work outs will rip you. Go steady and remember the long game. Best wishes, shaun

skywalker0829

How do you think I'm doing on my eating? I've listed everything I've ate since I started MFP.

I've been walking at least 4-5 times a week. I started out doing 2.5 miles in 27 minutes, then 3.7 miles in an hour, and then 5.1 miles in 98 minutes.

IdsFknTaken

Check out http://www.reddit.com/r/bodyweightfitness

Cindyinpg

Start by reading this:
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

meeper123

Start by reading this:
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

I really like that one

skywalker0829

Yeah I just read that link, and I'm so confused right now.

meeper123

why are you confused?

skywalker0829

I'm confused about all those technical words. I wish it was in more laymens terms. Sorry I'm just new to all of this.

meeper123

what words are confusing you? I google words I don't know..

skywalker0829

BMR (Basal Metabolic Rate): The number of calories you burn at complete rest.
EAT (Exercise Associated Thermogenesis): Caloric requirements of training, or training expenditure.
NEAT (Non Exercise Activity Thermogenesis): Caloric requirements of activity that is not planned exercise. Vacuuming, driving, brushing your teeth, for example.
TEF/DIT (Thermic Effect of Feeding or Diet Induced Thermogenesis): Caloric expense of eating/digestion.
TDEE: (Total Daily Energy Expenditure) = Sum of the above. BMR+EAT+NEAT+TEF


Ok like this above: How do you get these numbers, and why are they important? Or better yet, how do I get a precise measurement of what I am to exact numbers so I know exactly how to lose the most weight?

meeper123

I believe it also provided links to figure all this out.

bfitgirl

bodyweight exercises can still be challenging, and i see alot of posters here doing DVDs. Walking is a great cardio workout and you seem to be moving at a good pace but if you want to change your body shape ie bigger chest/shoulder/arms its weight training or for you body weight training. I''m sure google/youtube can bring up lots of programs

I'm no expert but I would recommend starting with 3 weight training programs a week interspaced with your walking.

Also since you've done the dreaded photo, measure different body areas waist, hips thigh etc for starting reference, are you any good at spreadsheets? - put it all in and set it up with a weekly weigh in day and remeasure. Put in a short term goal (4 weeks or an event) Pin up spreadsheet in your bathroom anywhere that is visual to you.

I looked at your food diary and I think you are not quite there. Being young I guess finances are tight but you should be trying to incorporate more fresh produce into your diet. Do a tot up of how much you spend weekly, then think about what dinners you can make that might spread into 2/3 nights. Whole roast chicken, stir-fries, stews or one pots (yummly - is a good recipe website that you can look up for inspiration) do a Cooking night where you can cook in bulk and pack away into the fridge for the weeks lunch&dinner, also porridge & eggs are cheap for morning breakfast.

With your recent diagnosis you're a smart guy to revaluate your lifestyle and want to change it for a more healthy one - best of luck

skywalker0829

Ok, that brings up another question. What do you mean by fresh produce? Does frozen vegetables count? I do not know how to cook a large meal thing without instructions that is. Honestly, my groceries come from food stamps, since I have no money coming in due to doctors telling me not to drive or work. I have measured my body, and put it in the MFP thingie. I do not like vegatable soup lol. I don't know what stir-fries are, and I have no idea how to make stew or whatever.

This is so hard!

SbetaK

Besides using MFP for calorie tracking, and cardio such as your walking (great start), check out YouTube videos for weight lifting at home. I didn't watch these, but they are search ideas to help you start.

http://www.youtube.com/watch?v=U0bhE67HuDY ("15 minute beginner weight training.....")

http://www.youtube.com/watch?v=iARFQrK1B14 (10 minute home dumbbell workout...)


http://www.youtube.com/watch?v=78eXyyazl3U (Beginner weight training for Men...)


Use water bottles, books or small laundry jugs to start with if your 20 pound dumbbells are too heavy. There are plenty of free videos on the web that you can sort through and find what may help and work for you. Cardio AND strength training along with healthier eating all work faster to reach your goals of weight loss and improved health. If you have health insurance that will cover your medical condition, perhaps your physician can refer you to a local physical therapy center where they can show you some exercises that will help you strengthen and maintain your muscles. Good luck on taking care of and taking charge of your health.

SbetaK

Also your doctors should be able to refer you to a dietician that can help you learn how to plan, prepare and eat healthy foods. Look on websites like the Multiple Sclerosis Active Source -it has references to fitness and diet just for your condition:

http://www.msactivesource.com/index.xml ( go to the Diet and Exercise link on left column)


The web is full of how-to videos and ideas on how to eat healthy. You can look around sites like the Mayo Clinic, American Heart Association, American Diabetes Assoc., National Institute of Health, they all have healthy eating tutorials and plans, recipe ideas and general help. Numerous cooking websites like Allrecipes.com have video tutorials. These MFP forums have some great ideas in their food and recipe sections.

SmudgeMonkey2000

Hi Skywalker, your walking is good, that's how I started and gradually moved onto more strenuous exercises. Bfitgirl put it more eloquently than me but your diet sucks, I had a quick look and I see a lot of pizzas and granola bars. Dude cooking is EASY. Cooking well is hard I grant you, but normal cooking is easy. For your lunches make some 2 slice sandwiches and graze on a bit of fruit or raw veg throughout the day. For dinners try putting some chopped chicken into a frying pan with a SMALL amount of veg oil, stir until nice and brown, add chopped veg, cook for a couple of mins, add a drop of soy sauce - stir fry done. serve with pasta/noodles. Or, small amount of veg oil in pan, add chopped onion and stir for 2 mins, add mince beef, stir cook until brown, add tin of chopped tomatoes, some herbs (italian/origano) if you like - bolognaise done. Serve with spaghetti. Or add kidney beans or backed beans and some chilli (flakes/powder/paste) to make chilli con carne, serve with rice. It's all as easy as that just experiment. Buy a cook book or look online for recipes. Replace your snacks with fruit (take a look at my diary). Bananas are filling, dates and figs are really nice and will give you the vitamins you need as well. Granola bars will not. Keep it up dude and may the Force be with you (I love Starwars too!)

Miffylou

There's lots of sites where you can get easy and quick receipes. Plus eating healthy doesn't have to be expensive. You can spend the same amount on a pizza as you can some fresh fruit and vegetables. Maybe some rice and eggs.

bfitgirl

Ok, that brings up another question. What do you mean by fresh produce? Does frozen vegetables count? I do not know how to cook a large meal thing without instructions that is. Honestly, my groceries come from food stamps, since I have no money coming in due to doctors telling me not to drive or work. I have measured my body, and put it in the MFP thingie. I do not like vegatable soup lol. I don't know what stir-fries are, and I have no idea how to make stew or whatever.

This is so hard!

Ok don't panic!! Your view of life has been changed since your diagnosis and your aim is to change your lifestyle for the longterm good, remember you just don't want to 'go on a diet' that sounds short term and quick fix, think long term changes and take it one step at a time, they say a habit is only formed after 21 days so if you find the prospect of immediately overhauling your diet just change 1 meal until that sticks (breakfast is the easiest people find and I'd recommend porridge - 1kg bag is really cheap and will last you 3 weeks maybe) aim to incorporate at least one evening a week where it is a home cooked meal (listen I know where you are coming from, my husband can't or won't cook to save his life but he does not have the want and need you have to change). A frozen pizza costs maybe a little less than a chicken costs - put the oven up to 180 and stick a 1.2kg bird in for 1.30hr and see what comes out at the end- that my friend is cooking . Yes frozen veg are just as good as fresh if thats within you budget.

Jewbe

Check out http://www.reddit.com/r/bodyweightfitness

Thanks for the reddit tip!

tfleischer

I've been walking at least 4-5 times a week. I started out doing 2.5 miles in 27 minutes, then 3.7 miles in an hour, and then 5.1 miles in 98 minutes.

Dude, you are moving out! That is awesome that you can keep up that pace. I can't yet, but someday will!

Good luck on the way you are burning and going!

D8vidFitness

Good luck my man!

try using resistance bands, and work your way up with the push ups. Key is stay consistent! No more fast food, if you're going to eat dirty, make it yourself! Don't assume your diet will be plain mixed greens and boiled chicken, gradually eat down to a point where you can stay consistent.

losing weights and gaining muscles should be fun, challenging, and exciting!

Good luck.

Pamela_in_Progress

Here's another site you can try. I've found it very helpful. Good luck!

http://www.nerdfitness.com/

You can also look up nerd fitness on youtube and there are tons of body weight workouts you can do.

ChaplainHeavin

Here's what an ex-military man taught me. I was wanting to be able to do more than 20-25 push ups in a row. He told that I should either every other day or three days a week try to do as many push ups that I could in 2 minutes, not real fast and not real slow. So I set the timer and began. Started with 25, then rested several seconds, then did around 10, rested, then 5 until the two minutes was up. I was very surprised how this 2 minute technique could work. I went from doing 25 in a row to a 100.

Then I started adding positions and did it for 3 minutes. I did the standard position, the v hand position and the arms spread wide position. You can do push ups anywhere and build strength. Sundays and Fridays are my push up days. From learning to do the 2 minute drill and being patient with the results I now complete 500 push ups during my 9 minute workout.

Demon676

http://c69011.r11.cf3.rackcdn.com/fcf7486f9be9427abc1f1150a8ddef02-0x0.pdf

This is a link to the navy training program that is available for building up in prep for their fitness test.

Pages 6 and 7 have good diagrams for proper forms in the exercises. Tailor it to what is achievable. If you cannot do press ups, start by getting into the proper press up position and holding for a few seconds, then dropping down into plank position (without your body or knees touching the ground) and back up to press up position. This should help strengthen your arms a bit as any resistance is good. By moving between the two positions, it means each arm will support all your weight at one time, giving an extra dynamic.

BokBagok

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Read that, then go through their site - they go over a lot of great body work stuff.

hcatterall

Fitsugar has some great suggestions/videos. I like their style because they focus on safety and technique. http://www.fitsugar.com/workouts Check them out...

Fredducharme

Your eating is not good. Get rid of the fast foods and processed foods. Focus on fruit, veges, nuts, and lean meats (chicken, turkey, fish, lean beef). No white stuff...Always whole grains/wheat. No soda not even diet. 3 meals a day and healthy snack in between. Exercise daily 30-45 minutes vioriuosly...you'll be ripped in no time.

mapenguinkeeper

Gotta cut the Frankenfood and put some fruits, veg and whole grains in your diet. Sugared cereal is empty calories.I see you are on food stamps, but I grew up on them and you can eat a very healthy diet, BUT you have to be willing to teach yourself how to cook. Oatmeal, eggs are cheap. Multi-grain bread is not that much more expensive and Soooo much better for you and your blood sugar - white bread is like main-lining sugar - again empty calories. There are all kinds of delicious whole grain wraps that make great alternatives to bread. Stews and stir-fries are ridiculously simple and very nutritious. You have a computer so just google recipes or go to Food Network.com. They rate all their recipes so you can easily pick the easy ones which also float to the top. Frozen veg and fruits are fine (if you cannot afford fresh) just be sure to pick them without added salt, sugar or sauce. Milk is expensive, use those $$ for good lowfat cheese or yogurt, which are much more nutrient dense.

My hubby's fav go-to breakfast is lowfat greek yogurt, frozen berries or cherries and homemade granola (there are also some really good pre-made ones on the market, just check the label for too much added fat or sugar).

baldmitch

1st - your pic is fine.

2nd - work with what ya got, but work it!

3rd - water. water. water. more water. water until you are in a near constant state of pee. This increases your metabolism. A gallon to a gallon and a half a day - that's your new status symbol.

4th - crunches don't need dumbells...all you need is a floor and a wall/chair/couch. Push-ups. Jumping jacks. Grab a mile o' road. Swipe a tennis ball from a nearby tennis court and teach yourself handball on the side of the house. Shadow box. Climb a tree.

Watch your calories. Expend energy whenever you can. Work up some endurance. Drink lot's of water.

As soon as you can - invest in some decent walking/running shoes (even if you are just going to walk). It doesn't matter the name - you don't need Nike or Sketchers. Just something that's going to be durable. I get Adidas at the outlet mall, because Adidas fit's my hobbit-like feet like nobody's business, and retail seconds are significantly cheaper and look exactly the same as retail first-runs. If you have a Burlington Coat Factory or outlet mall, go price some running shoes.

SmudgeMonkey2000

http://c69011.r11.cf3.rackcdn.com/fcf7486f9be9427abc1f1150a8ddef02-0x0.pdf

This is a link to the navy training program that is available for building up in prep for their fitness test.

Pages 6 and 7 have good diagrams for proper forms in the exercises. Tailor it to what is achievable. If you cannot do press ups, start by getting into the proper press up position and holding for a few seconds, then dropping down into plank position (without your body or knees touching the ground) and back up to press up position. This should help strengthen your arms a bit as any resistance is good. By moving between the two positions, it means each arm will support all your weight at one time, giving an extra dynamic.

Thanks for the link, looks like good stuff.