Wanting to get in better shape

[Anet390]

I've decided it's about time to get off my lazy ass and start doing something healthy. I only know the very basics about fitness and would like to get better knowledge. I'll be showing my current routine and my goal routine. Please help me if you see anything that doesn't exactly fit.

DIET
Current:
For breakfast I usually will eat a granola bar and some tea or lemonade.
For lunch I usually eat a meat and cheese sandwich on white bread, another granola bar, lemonade, and something small like saltine crackers.
My dinner vary, but it usually consists of a burger or some other meat and more lemonade.
I also tend to snack on really unhealthy chips and such.
Goal:
For breakfast I'm not too sure what would be small but still nutritious
For lunch I think I will continue having a sandwich, but I will try to drink water instead of the lemonade and a fruit of vegetable.
For dinner I will try to have something from every food group
Notes
What are good things to eat before and after working out. I know protein is very helpful and will start making post-workout protein shakes

Routine
Current:
I never really go on runs or workout much. The best I do is a few pushups and situps when I have time.
Goal:
I'd like to start running every morning and afternoon. I also need to hit the gym more. I currently am not in bad shape at all, but I still have a little fat on my stomach that I would like to burn off. Is running the best option for burning fat just off my core? (I have pretty skinny arms and legs). I currently do not have any equipment where I am staying and would like to work out my arms more, but pushups make my wrists hurt a lot. Are there alternatives? Lastly, I love situps, but they are a pain in the ass trying to do with your feet under a desk or chair, especially on carpet because you are sliding around. Better options for ab workouts?

WATER
Current:
I rarely just drink straight water. I drink a lot of lemonade and alcohol.

Goal:
Drink water ALL THE TIME and stop drinking so much alcohol.


I threw this together very quick, so give me your opinions and advice!

 

It's better to have 5 smaller meals than 3 bigger meals. (Might be 6) Eat lean foods such as turkey breast, chicken, fish for your meats. Stay away from burgers if they're not lean beef.

You can find a lot of that info on the nutrition facts or you can just google a diet to follow. There are some good ones out there that you can use.

If you're trying to burn fat off your stomach, do abs every so often that hit every specific ab muscle. Then you just need to do some cardio that will help burn off the calories you put in.

For workouts, plenty of high quality guides out there on google. Bodybuilding.com, MusclePharm, etc. are all good.

 

[Tyler]

Try pming Jack goff, he will be able to help you without your workout goals ect.

Make sure you stay motivated and work on your goals. goodluck!

 

[Turmoil_]

Never drink before a workout

NEVER

 

[DylanHart]

Never drink before a workout

NEVER

Yea, better be dehydrated the whole workout... right?

 

[Iamramon]

I go to the gym 6 days a week, hit every muscle atleast twice per week. I must say the gains are tremendous, as long as you make sure you aren't overtraining. Personally my routine is:

monday - push day (chest tricep shoulders)
tuesday - pull day (back biceps traps)
wednesday - leg day (abs and legs)
Thursday - rest
Friday - Push day (chest tricep shoulders)
saturday - pull day ( back biceps traps)
sunday - leg day (legs and abs)

Worked for me, been doing this for about a year now

 

[Samman629]

To be successful, you should have a strict plan, and stay to it. You will see results over time, just be patient!

Also, best thing you can do is immediately cut out Lemonade. It's unneeded sugar. Swapping it out with water will greatly increase your stability when exercising and stamina. It is a BIG change, trust me!

 

[Xp Drop]

completed agree with everyone.. its all mind of matter - drink water and eat little but often

 

[Samman629]

completed agree with everyone.. its all mind of matter - drink water and eat little but often

Honestly just switching to water you'll probably lose 1-2 pounds within a few weeks. It is really beneficial to your health that you drink plenty of it!

 

[Mr Monopoly]

I highly recommend downloading the app JEFIT - it has a large volume of workout routines ranging from beginner to advanced. This way you can track your progress and read about the correct forms for the lifts you are performing.

 

Try pming Jack goff, he will be able to help you without your workout goals ect.

Make sure you stay motivated and work on your goals. goodluck!

my nigga

Talked with you for a bit discussing calorie deficits etc, hit me up if you ever need any more advice brah

 

[zachychan1]

In your case I think its not so much about knowledge but desire. How bad do you really want this? If you want it you will take it. Meditate on it man really build a desire for this so it becomes your future. This I feel is what will help you most of all and from it will come all the information you need. Good luck

 

[Jeremy kyle]

You have to literally visualise how you want to be/where you want to be, everytime you train, your thoughts truely do become your reality, you are what you can believe you can be. stick to it. don't loose motivation.

 

[Law Abiding]

Hey man, if you want to get into better shape here are the tips:

Count calories, I don't care who you are, this is a must!

Use apps such as MyFitnessPal to track what you're eating and try to eat clean, as in grilled chicken, eggs, wheats, veggies you get the point.

I'd suggest starting off with a two day Upper/Lower split to get you used to lifting, never want to jump into a 6 day bodybuilding split, save that for when you're stronger and have a couple months under your belt.

Check out bodybuilding.com and look up some beginner routines. If you're overweight, cut your calories by 200-300 which can be calculated through this calculator right here: http://www.calculator.net/calorie-calculator.html?ctype=standard&cage=25&csex=m&cheightfeet=5&cheightinch=10&cpound=160&cheightmeter=180&ckg=60&cactivity=1.375&printit=0&x=64&y=12
If you're underweight do the opposite. Remember at least 1 gram of protein per bodyweight, we will all make it. Good luck!

 

[Tyler]

Make sure to set s.m.a.r.t goals and find some way to hold yourself accountable.

 

[Kootra]

Good for you man! Hope you get to where you want to be.