Newbie needs some help. Confused as hell.

[Reaper]

Hey all I am new to all of this. Back in my twenties, I was in the Marines, and they helped makes sure I was pretty fit, but I could not gain mass. Here I am in my mid 30's and I have some mass, but a ton of fat to go along with it. I am 6'2" and 245-250 pounds. I need to loose a lot of weight and gain some muscle tone. I would also like to learn to build a good amount of muscle. I know that this is a long term life altering change. But I have no idea where to start.

I live way out in the sticks. There is no personal trainers, no gyms, no anything for almost 100 miles. There is no one in the area, that works out, and no one that is interested in partnering up. So a trainer and gym to help teach is not a possibility. No one in my family knows dick about nuterition (my mother is 5'2" 250, my father is 5'9" 245).

Here is what I have.

Brand new Bowflex Xtreme 2 SE. Upgraded to 400 lbs, with every attachment I could get.
Old school but functional treadmill.
almost every stupid marketing ploy "get skinny fast" BS thing out there, including a Total Gym.
I have a few free weights,

I bought the bowflex last year. I have never used it consistently. I bought it due to an incident a few years ago with free weights, where I tried to work to burn out, and dropped the bar on my chest with no one around. I have read pros and cons about it since then, but it is all I have.

OK so with some equipment, where do I start? How do I eat, how do I lift? How do I train. I have read and read and read. For one way to do things there is 10 different write ups telling you not to. I have tried every gimmick diet out there. Only one that kind of worked was Adkins. I felt like crap after about a month, but I lost a ton of weight. I could not see making this a forever deal

OK so I admit I am ignorant at all of this, but I have a willingness to learn, and a desire to finally rid myself of this shame. Please help if you can. I will answer any question as honest as I can.

Thank You

 

[slicwilly2000]

You need to get ahold of "The Tug Toner!!"

Slic.

 

[Reaper]

Hell Slic, I dont want to get hulk huge or anything. That thing is only for the most serious and advanced builders. I am a newb. Not sure I could handle it!

 

[Ogre717]

First thing first, you need to get your diet in check. theres a few good threads in the weightloss section that can get you moving in the right direction with that. you wont lose a pound if your still eating wrong. All that equipment is crap if your diet is crap. In my honest opinion all that equipment is junk for a serious resistance training program, but for a beginner if used regularly you will see results. Start out slow but stick with it. Theres always time, you just need to utilize it. If your willing to waste all that money on the fads and equipment you should be willing to consult a nutrition specialist. Luckily there is one that is a sponsor on this board. Check this link out: http://www.theironden.com/nutrition-perfection/4934-about-nutrition-perfection.html

 

[Halo]

Seriously how far is the closest gym? I mean it's not necessary but I know allot of folks that log some miles to get to the iron. What Ogre said about diet. It's all about portions, number of meals, and % of carbs, proteins, fats and calories.

 

[RicanBabe68]

Hello there bud!
There are plenty of websites out there that can help you with what you're going through! It's hard at first and you won't see changes right away, but bodybuilding takes time, effort and dedication, and if you got the vibe, you got the drive!

Start by spliting your workout days, 3 to 4, and different parts of your body. Use body confusion also, muscles will hate it but the results are grand! Read the forums on here... I am sure someone will give you tips! Right now, after a high hiatus of not going to the gym for a year, I am starting from scratch! (I know bad girl!). I go 3x a week for weights and different parts, and 3x a week for just cardio. I am starting small but until my body asks for more I am sticking to this! I also read women bodybuilder & fitness magazines to inform myself as well.

I had a bowflex years ago and I regret selling it, because if I would've kept it, I would be totally dedicated to it, and not paying for a gym membership. Also, if you live "in the sticks", try running for cardio in the great outdoors, rain or shine! It's a challenge to your body but it will pay off!

I know I am just a woman giving you advise, but since my boyfriend doesn't read his fitness magazines I do it for him, lol! I hope this helps and I wish you luck there bud! You can do it, trust in yourself! Oh and BTW, my BF is 6'1" @ 210 from the 240 he was at. He is aiming for 195 with muscle and I know he'll get there, with some coaching, information, and the loving he gets from this Puertorican! LOL!

Good luck and keep us posted

 

[SHINE]

Hello there bud!
There are plenty of websites out there that can help you with what you're going through!

No there isn't TheIronDen is the only realy GOOD ONE!


And Welcome to TID Reaper!!!

 

[crowman]

Here is an easy one. Now you dont do shit correct? Wake up in the am, do 1 hr cardio on and empty stomach. treadmill or out doors. change it us so you dont get bored, walking is fine running not necessary. Train 3x wk for 45 min to an hr. Dont try to do everything at once. Try to eat clean not count cals, carbs, protein etc. Keep it simple. This is not rockett science to get in good shape ( not contest shape). 4 meals a day, 2 protein shakes. Watch how your body responds in the first 8-10 wks. Then you make changes from there. Again simple and steady and create that routine. once you are in there it gets much easier. getting started is the hardest part, once you see results you will be more motivated than going balls to the wall from the beginning. i can help you if you want someone to say do this today, this tom, its that easy and would take me a few minutes. no charge of course, its really that easy.

 

[LDH]

I'd agree with what the poster above says.
Im 6'1" and used to weigh 263lb.
I'm now at 218lb & getting leaner all the time nice and slowly.

You need to eat less, move more & chew your food for longer which will help you feel fuller quicker.

Go for lower GI carbs like oatmeal & yams, eat lean animal protein & lots of green veg like broccoli.
Don't start counting calories.
Just eat cleaner.

On top of what the previous poster said, I'd say to have a cup of coffee before your walk in the morning on an empty stomach.

After the walk, eat something like oatmeal with flaked almonds & have a protein shake.

Mid morning have a couple of eggs scrambled on rye bread & maybe some franks hot sauce.

Lunch time have chicken & veg & some brown rice

Dinner time have steak, veg & some brown rice.

If you train, train before your dinner & have a protein shake after.

If you are strict 6 days a week, have a cheat meal on a Sunday. Helps keep you motivated.
Hope this helps.

 

[apollo]

Crowman is telling you good stuff. But heres something no one has said. Stop thinking and learning and DO something. Walk, pushups(i dont care if they're girl pushups) get on that bowflex bro!
On
Mon
walk 30 mins 1st thing in morn on empty stomach
Eat clean, egg whites and oatmeal artificial sweetner- water or crystal light or sugar free kool aide.

Eat again or have a protein shake

At some point between before you go to bed


bowflex wk out:
Arms
1- do 1 set of 10 reps heavy as possible weight. Do that for 3 different bicep exercises that it list on your bowflex brochure. Next week do 2 sets each exercise and the 3rd week 3 sets.
Do exact same thing for triceps. 3 exercises: 1 set of 3 different tricep exercises. Heavy as possible. 2nd week 2 sets, 3rd week 3 sets.

Have protien shake immediately after wk out.

Eat again with very low carbs

as crow said right before bed- take a walk buddy 15-30 mins.

Hit the sack.

Tues
Do same thing cept work legs. Same way. 3 leg exercises 1 set of each exercise 10 reps heavy as possible.

Weds. Shoulders same way

Thurs back same way

Fri chest same way.

Sat and sun only do the walking

Get a basket ball and dribble while you walk- use both hands or get yourself a punching bag. Heavy bag or speed bag or cobra bag dont worry about power worry about speed and only hitting it with first 2 knuckles. Or get one of those baseball rebounding screens and play catch with yourself or use a tennis ball and throw it against the wall. Or get a soccer ball and kick it off of things or dribble it around wirh your feet - dont just train to look good- get your body functioning athletically and it'll adapt while youre having fun.

As you progress- get some weights as you go. Or join a gym. I got a pair of bowflex 552 dumbells i will sell you for $200 lol only bc my wife has 2 sets lol.
But bro- just stop thinking and DO. Effort is the absolute most important thing.START NOW! dont be a perfectionist at first be a doer. Perfect it as you go. EFFORT- INCREASE efdort as your body adapts and you WILL improve continuously.

 

[ritch]

that's one hell of a loaded question. Perhpas hire someone to do your plan for you, or do some searching on the site here, lots of good info. do some searching, come back with something, then ask for adjustments, this, no offense is borderline being asked to be spoon fed everything. don't take that offensively, I don't mean it to be, but you gotta do some searching on your own...