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/2ob
New Member
- Jan 7, 2018
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So an introduction:
My name is Robbie Graft and I am in need of some help with my diet + exercise as well as some general questions concerning things like guessing my body fat % , am I an ectomorph or an mesomorph. etc.
The reason I am asking is because I need to get in tip top shape, more so than I have ever been before march 3rd of this year 2018.
Why you may ask? Well... It's actually not for any selfish reasons. I am donating my kidney to my father in law (or soon to be rather) However... there has been a few setbacks I am not proud of... Which has to do with me. I am the main donor for him as I have O- blood type so im a universal donor, however, after going through intensive testing they discovered I have a little high cholesterol levels and high triglycerides, 257 to be exact. I am 27 year old, and a smoker, they said I need to eat healthier, and exercise more which i'll admit I do alot of pc gaming (PubG, League, etc, etc) So a kind of sedentary lifestyle. As for work I am a overhead crane operator for a steel mill in Indiana, USA. I basically just do alot of walking and jumping on and off trucks to load them not really strenuous or anything 12 hour shifts.
So yeah last month I was told by the docs I have 3 months to basically show them I can change up my lifestyle so there won't be fear of me possibly needing a kidney in the future myself, so I want to actually fully jump start my lifestyle change, which I have done so already by completely quitting smoking, I have stopped smoking for a month now and I have been a smoker since I was 18 when I joined the Army.
I have also begun to change my diet in this last month, I went from pretty much being able to eat whatever I want (pizza, icecream, fast food, 6-8 pops a day, etc, etc) basically If I wanted it, I ate it, I ate like all day long lol. To now eating basically I wake up, make a whole grain muffin with peanut butter, maybe throw in some strawberries, blueberries, raspberries, etc. Then I also get a glass of chocolate soy milk. If im hungry between then and lunch I just eat on some lightly salted peanuts. For lunch I crack open a can of sardines eat it out of the can, and usually mix in some a handful of the same fruits from above, if im still a little hungry might have a little yogurt. Same thing now til dinner im just chugging water and snacking on nuts. Then for dinner (and this might be where it gets a little out of my hands, but w/e the misses makes) She is trying to help for both me and her dad and has begun buying strictly chicken breasts, turkey ground meat instead of hamburger ground meat. Or chicken ground meat. Been using that for like chilli instead of hamburger meat in the chilli, basically things like that. Instead of hamburger, they are now chicken burgers or turkey burgers etc, and i try to stick with just whole wheat or whole grain bread or buns. With dinner I try to just have some beans and maybe like carrots, or some kind of vegetable with it. Thats it... if I get hungry at all after this just nuts and water for the rest of the night.
So thats my diet lately. any suggestions things like that would be great, I calculated the calories to around 1100-1500 on average give or take. The water helps alot with controlling cravings now and then. The worst was the first week of quitting smoking I chugged sooooooo much water just to keep me satisfied lol.
And now... my excercise... which.. I always felt like I have been in shape? Ok maybe not an athlete or the best looking guy in the gym but you know averageish? didn't know I was so unhealthy, but that could be because ever since I was a kid ive been eating whatever I wanted and always stayed at a same weight, I weight 200 lbs now, and im 6 foot. I will show photos of me when I was around 18-21 in the army, and i never really changed much, but now that Im 27, I still kinda have the same figure not much has changed except not really working out at all in 6-7 years. But I have generally remained the same, minus some muscle obv, but my shape is the same. Which leads me to the question am I a ectormoph? since ive always been able to eat w/e and not really gain weight? or am I a mesomorph because even not really working out, I kinda stay the same, not fat, not super skinny, just... well the same. But when I do workout I make gains/cuts etc very easy, and when I say workout, my workouts aren't even intense.. It's like 60-100 pushups split into sets of like 15-20 at a time and finished in like 10 minutes or so, then I'll do some curls til my arms hurt, then move on to like some squats with the dumbells until my legs are burning and hurts to stand a bit, but i'll do this like 2 times a week or so and still see gains just by doing that little. I also do very little cardio but the cardio I do is where I will sprint as hard as I can for maybe 20 seconds or so, then rest for like 10 seconds, and then sprint again and I repeat this like 8 times, by the end i'm spent, but it only lasts like 5 minutes. Again maybe once a week I do this now?
So obviously I need advice on how to really have a routine or how often I should be doing it etc. Im a complete beginner as far as sticking to a routine, I do this for like a week or two, and then just kinda see im still the same, might get toned up gain a little muscle then I always quit, wait til I got a little pudgy again, and then rinse repeat. But now I need to stick with it, and want to see fast results to see where I can really push myself by sticking to it but knowing im making good results because I have a fear of getting too skinny, even though I have a decent frame, I don't want to lose the muscle in my arms/chest from when I was 18-21 in the army because my chest and arms have been kinda the same since then even without working out at all.
So some pictures to explain what I mean by looking the same:
So I can't figure out how to post them so I attached them at the bottom as jpg. But basically the 16 years old, Robb, me.jpg were all before the army like 16-18 years old. Then 21 years old through til now. Now mind you, this was always going through spurts of doing bare minimum workouts just to kinda maintain a little tone here and there... and then I would quit working out... get toned back up a bit... quit working out, etc. Never really stuck with it. But as you can see when I start to workout I make gains quick, and lose it pretty slow, my body stays relatively the same. Never really hardcore working out or following a routine or anything and mostly pushups.
So my question is this based on the photos below in the attachments, and what ive told you... what is the best way for me and if im a ecto/meso, to get in good shape, and become healthier and get back on track and actually stay on track for the rest of my life with one kidney and more importantly, so I can save a life, They said if I show improvement in these three months, im a go for surgery and can donate.
I believe I calculated my Bmi to around 22-23 and my body fat percentage somewhere around 20-23 aswell... So is it possible to maybe get to like 15% body fat in three months? would that be healthy? They basically said I need to lose some weight, and eat healthier and quit smoking before my retest before im a "GO".
A good routine you think for me? Preferably at home type workouts work best for me, using body weight, or dumbells, etc. I have never been to the gym so if that is suggested, what should I stick with as a beginner etc? Sorry I have so many questions as I have never really given it THIS much thought before to where I want to focus on my diet, quit smoking, and get into an actual routine. I know the basics, I know your supposed to plateau etc, etc, but I have never stuck with a regiment long enough to get to that I suppose? I never had a limit before because I always just got bored and quit before then cuz I would reach that point where I was like eh I look good enough for me I suppose, and would quit. But no more of that, I want to push past that and get real results, change my body from just my "normal" to a more beach like body or healthy body, It would be cool to have a six pack, as I never had one, just like a two or four pack, but never that full blown six pack, so I could use that as even more motivation too. But my biggest motivator is my father in law... so any advice anyone can give me in this journey would be great!
Sorry if this was long or if im not supposed to post this kind of thing here never really have posted on a forum/site especially coming out and trying to be this open but a life is on a line and I not only want to better myself and stay fit and active and build a better body, but to save my father in law and so my kids can grow up having their grandfather and dad around for a long time to come.
Thank you all!!
Sincerely,
Rob
My name is Robbie Graft and I am in need of some help with my diet + exercise as well as some general questions concerning things like guessing my body fat % , am I an ectomorph or an mesomorph. etc.
The reason I am asking is because I need to get in tip top shape, more so than I have ever been before march 3rd of this year 2018.
Why you may ask? Well... It's actually not for any selfish reasons. I am donating my kidney to my father in law (or soon to be rather) However... there has been a few setbacks I am not proud of... Which has to do with me. I am the main donor for him as I have O- blood type so im a universal donor, however, after going through intensive testing they discovered I have a little high cholesterol levels and high triglycerides, 257 to be exact. I am 27 year old, and a smoker, they said I need to eat healthier, and exercise more which i'll admit I do alot of pc gaming (PubG, League, etc, etc) So a kind of sedentary lifestyle. As for work I am a overhead crane operator for a steel mill in Indiana, USA. I basically just do alot of walking and jumping on and off trucks to load them not really strenuous or anything 12 hour shifts.
So yeah last month I was told by the docs I have 3 months to basically show them I can change up my lifestyle so there won't be fear of me possibly needing a kidney in the future myself, so I want to actually fully jump start my lifestyle change, which I have done so already by completely quitting smoking, I have stopped smoking for a month now and I have been a smoker since I was 18 when I joined the Army.
I have also begun to change my diet in this last month, I went from pretty much being able to eat whatever I want (pizza, icecream, fast food, 6-8 pops a day, etc, etc) basically If I wanted it, I ate it, I ate like all day long lol. To now eating basically I wake up, make a whole grain muffin with peanut butter, maybe throw in some strawberries, blueberries, raspberries, etc. Then I also get a glass of chocolate soy milk. If im hungry between then and lunch I just eat on some lightly salted peanuts. For lunch I crack open a can of sardines eat it out of the can, and usually mix in some a handful of the same fruits from above, if im still a little hungry might have a little yogurt. Same thing now til dinner im just chugging water and snacking on nuts. Then for dinner (and this might be where it gets a little out of my hands, but w/e the misses makes) She is trying to help for both me and her dad and has begun buying strictly chicken breasts, turkey ground meat instead of hamburger ground meat. Or chicken ground meat. Been using that for like chilli instead of hamburger meat in the chilli, basically things like that. Instead of hamburger, they are now chicken burgers or turkey burgers etc, and i try to stick with just whole wheat or whole grain bread or buns. With dinner I try to just have some beans and maybe like carrots, or some kind of vegetable with it. Thats it... if I get hungry at all after this just nuts and water for the rest of the night.
So thats my diet lately. any suggestions things like that would be great, I calculated the calories to around 1100-1500 on average give or take. The water helps alot with controlling cravings now and then. The worst was the first week of quitting smoking I chugged sooooooo much water just to keep me satisfied lol.
And now... my excercise... which.. I always felt like I have been in shape? Ok maybe not an athlete or the best looking guy in the gym but you know averageish? didn't know I was so unhealthy, but that could be because ever since I was a kid ive been eating whatever I wanted and always stayed at a same weight, I weight 200 lbs now, and im 6 foot. I will show photos of me when I was around 18-21 in the army, and i never really changed much, but now that Im 27, I still kinda have the same figure not much has changed except not really working out at all in 6-7 years. But I have generally remained the same, minus some muscle obv, but my shape is the same. Which leads me to the question am I a ectormoph? since ive always been able to eat w/e and not really gain weight? or am I a mesomorph because even not really working out, I kinda stay the same, not fat, not super skinny, just... well the same. But when I do workout I make gains/cuts etc very easy, and when I say workout, my workouts aren't even intense.. It's like 60-100 pushups split into sets of like 15-20 at a time and finished in like 10 minutes or so, then I'll do some curls til my arms hurt, then move on to like some squats with the dumbells until my legs are burning and hurts to stand a bit, but i'll do this like 2 times a week or so and still see gains just by doing that little. I also do very little cardio but the cardio I do is where I will sprint as hard as I can for maybe 20 seconds or so, then rest for like 10 seconds, and then sprint again and I repeat this like 8 times, by the end i'm spent, but it only lasts like 5 minutes. Again maybe once a week I do this now?
So obviously I need advice on how to really have a routine or how often I should be doing it etc. Im a complete beginner as far as sticking to a routine, I do this for like a week or two, and then just kinda see im still the same, might get toned up gain a little muscle then I always quit, wait til I got a little pudgy again, and then rinse repeat. But now I need to stick with it, and want to see fast results to see where I can really push myself by sticking to it but knowing im making good results because I have a fear of getting too skinny, even though I have a decent frame, I don't want to lose the muscle in my arms/chest from when I was 18-21 in the army because my chest and arms have been kinda the same since then even without working out at all.
So some pictures to explain what I mean by looking the same:
So I can't figure out how to post them so I attached them at the bottom as jpg. But basically the 16 years old, Robb, me.jpg were all before the army like 16-18 years old. Then 21 years old through til now. Now mind you, this was always going through spurts of doing bare minimum workouts just to kinda maintain a little tone here and there... and then I would quit working out... get toned back up a bit... quit working out, etc. Never really stuck with it. But as you can see when I start to workout I make gains quick, and lose it pretty slow, my body stays relatively the same. Never really hardcore working out or following a routine or anything and mostly pushups.
So my question is this based on the photos below in the attachments, and what ive told you... what is the best way for me and if im a ecto/meso, to get in good shape, and become healthier and get back on track and actually stay on track for the rest of my life with one kidney and more importantly, so I can save a life, They said if I show improvement in these three months, im a go for surgery and can donate.
I believe I calculated my Bmi to around 22-23 and my body fat percentage somewhere around 20-23 aswell... So is it possible to maybe get to like 15% body fat in three months? would that be healthy? They basically said I need to lose some weight, and eat healthier and quit smoking before my retest before im a "GO".
A good routine you think for me? Preferably at home type workouts work best for me, using body weight, or dumbells, etc. I have never been to the gym so if that is suggested, what should I stick with as a beginner etc? Sorry I have so many questions as I have never really given it THIS much thought before to where I want to focus on my diet, quit smoking, and get into an actual routine. I know the basics, I know your supposed to plateau etc, etc, but I have never stuck with a regiment long enough to get to that I suppose? I never had a limit before because I always just got bored and quit before then cuz I would reach that point where I was like eh I look good enough for me I suppose, and would quit. But no more of that, I want to push past that and get real results, change my body from just my "normal" to a more beach like body or healthy body, It would be cool to have a six pack, as I never had one, just like a two or four pack, but never that full blown six pack, so I could use that as even more motivation too. But my biggest motivator is my father in law... so any advice anyone can give me in this journey would be great!
Sorry if this was long or if im not supposed to post this kind of thing here never really have posted on a forum/site especially coming out and trying to be this open but a life is on a line and I not only want to better myself and stay fit and active and build a better body, but to save my father in law and so my kids can grow up having their grandfather and dad around for a long time to come.
Thank you all!!
Sincerely,
Rob
