itt moog gets fit

[united washcloth express]

By all accounts, I should already be dead from it, or at least from diabetes. Both run heavily in both sides of my family.

My mom always said the world was unjust, and my perpetual skinniness and good health was proof of it. Perhaps I am the next step in human evolution.

 

[moog]

Hahahaha ok I lold

But yeah man don't die

 

[united washcloth express]

Also, I'm double posting because Sauk is probably typing up a long, helpful response at this moment, and I want him to have to hit the "Post Reply" button twice.

Yeah, I'm going to make you work for this, Sauk. You'll have to work to bestow your wisdom and spread happiness to another human being :box:

 

[moog]

Gettin dat veggie sub for lunch :toot:

 

[Jason]

I tried a chicken salad sandwich the other day, it had chicken, lettuce, cucumber, red onion and tomatoes on...

I tried each of the "salad" parts, thought they were fucking disgusting, scraped the rest off, and it became a chicken sandwich, there we go...

I had to pay an extra 50p for the salad too!

 

[bacon]

those don't count as veggies that are going to improve your health

 

[Jason]

Shut up!... you don't know nothing!... about anything!

 

[Sauk]

The first thing you want to do is talk to your doctor about your limitations in fitness since you have a weaker heart; Even anaerobic exercise (static movements like deadlifts/bench press) have some impact on your cardiovascular system and a weak heart + lifting could = complications depending on the severity of it.

Once you do that then you need to get your diet in order; What are you currently eating? A typical bodybuilding macro split is 40/40/20 or 30/50/20 meaning 40% of your calories come from carbs/40% of your calories come from protein/20% of calories come from fats (or 30%/50%/20% respectively). You don't NEED to hit 40/40/20 perfectly but to stay within that range is optimal; Use these two websites to find out your daily caloric intake and to plan out your meals:

http://www.bmi-calculator.net/bmr-calculator + Harris Benedict Equation
http://www.fitday.com

Eating clean is VERY easy to do but people seem to want to complicate it more than necessary; Eat dark green, red, and orange vegetables, dark leafy greens, berries, nuts, lean meat, dairy if you want (I don't), drink a gallon of water, take a multivitamin, oats, ta da! I'll post my current cutting meal plan as an example:

Breakfast - Oats + Milk + protein shake
Lunch - 4 oz chicken + 4 oz sweet potato fries (home-made) + 1 cup cooked red bell peppers
Snack - Peanut butter + Orange / Post workout meal - protein shake
Supper - 4 oz chicken + 4 oz sweet potato fries + 1 cup peas + olive oil

I make sure that I have a source of protein per meal and my calories came to around 1700 with my macros coming to 35/49/26 (not included: I drink 4L of water + take my multi in the morning).

Now for lifting; I'll recommend to you what I recommend to everyone.. LIFT HEAVY AZZ WEIGHTS. Body weight exercises will only get you so far since they are endurance lifts and although you do progress with them your overload doesn't and that's what will make you stronger and bigger (you need muscle mass to reduce body fat); All doing sit ups will do for you is increase the amount of sit ups you can do vs doing a lift like a deadlift where you increase the load of the lift to achieve more muscular hypertrophy in the form of either sacroplasmic hyp or myofibrillar hyp (size vs strength). A good program that is recommended universally is Strong Lift's 5x5; Basically you do 3 lifts for 5 reps+sets each lift which increases your strength and is great since you only spend around 40 minutes in the gym.

Spoiler: SL's 5x5

EXPLANATION:Do 5x5 for 3 months, and continue afterwards until you stall 3 times in a row on a
lift. Once that happens, deload by decreasing the weight by 10% for a week, then attempt 5x5 again.
If you stall again, switch to 3x5 (3 sets, 5 reps) until you stall again 3 times in a row.
Deload again by 10% for a week, and attempt 3x5 again on all lifts. If you stall again,,
switch to 1x5 (1 set, 5 reps) until you stall again 3 times in a row. Deload again by
10% for a week, and attempt 1x5 again. If you stall a second time, decrease weight by
enough to execute 8 reps for 3 sets - 4 sets, and begin hypertrophy training.


For example, say you're making steady progress on both your squat and your rows but not your bench.
You've failed 3 times in a row on bench, deloaded, and then failed again on bench after the second deload,
your workout would look like this:

Squat - 5x5
Rows - 5x5
Bench - 3x5

If lifting isn't a possibility then there are still body weight exercises like dips/pull ups/muscle ups/pistol squats/weighted push ups etc. that you can do just for some anaerboic exercise but your best results will come under a bar; Check out calisthenic workouts on youtube for a better look at what you can do with body weight exercises (just note that if you run into channels like the barstarz and hannibal etc. they ARE on some kind of steroid):

http://www.youtube.com/watch?v=PKfOuHJ_EXA

For cardio I recommend just going for long walks esp. with your condition (plus intense cardio isn't necessary for fat loss and isn't really natural for humans to be doing).

Let me know how it goes buddy!

 

[Perihelion]

Yeah ugh, I've gained like 10-15 lbs since I started my internship at the beginning of summer because they have free candy everywhere, and I just lost that weight. Why is candy so delicious? I really need to go cold turkey on sugar. I think it's one of those things where the more you have, the more you want.

 

[Venetia]

moog youre skinny as shit what are you on about

also yeah i've been trying to lose these extra 30 lbs on me for over a year. actually going on 2?! jesus.

i was on a really good streak with biking until it got hot here again. :/

i'd probably lose weight a lot faster if i could cut out the soda, but every time i try, i start craving it like a madwoman D:

hugely lame excuse but i'm so ADDICTED

ah well whatever

 

[StrawberrySmiles]

Ven, I'm addicted to soda too. Which is probably why I'm not drinking as much water.

Sometimes I get sparkly water. I use water for in-between meals of drinking, occasionally, though and to take my medication. o.o

 

[moog]

Sauk ilu, I'm going to get an EKG today and I'm gonna print off your tips and keep em on my door. I got some vitamin d and cut off coffee and so far I feel pretty refreshed today!

Also Ven I suck in my gut I have skinny arms but my torso is super chubbs. I just hid it from you :0

 

[dadevvtsvre]

moog youre skinny as shit what are you on about

also yeah i've been trying to lose these extra 30 lbs on me for over a year. actually going on 2?! jesus.

i was on a really good streak with biking until it got hot here again. :/

i'd probably lose weight a lot faster if i could cut out the soda, but every time i try, i start craving it like a madwoman D:

hugely lame excuse but i'm so ADDICTED

ah well whatever

soda is the bane of my existence. I keep telling myself I'm just going to not buy it the next time I'm at the grocery store but then I see that it's on sale and I feel sort of thirsty and welp

 

[united washcloth express]

Soda is the greatest thing ever next to scotch and absinthe. You guys just need to accept it and move on with how it has improved your life in so many ways.

And Coke is superior to Pepsi.

 

[Venetia]

Also Ven I suck in my gut I have skinny arms but my torso is super chubbs. I just hid it from you :0

that's adorable

i thought you were trying to look all manly to impress bacon so he'd open up the bunghole a little wider

 

[moog]

Also Ven I suck in my gut I have skinny arms but my torso is super chubbs. I just hid it from you :0

that's adorable

i thought you were trying to look all manly to impress bacon so he'd open up the bunghole a little wider

who said i wasnt????

 

[moog]

day 1: july 1, 2013

woke up and headed to work. worked till 2, got a subway sub. it was veggie on wheat, cucumbers lettuce tomato lots of spinach. a tiny bit of non fat ranch i added from home. finished a gallon of water across the day. swam with my roomie (was asking me all week and i gave in) and it was alot of fun! did that for an hour. jogged for an hour and then came home. got another sandwich with spinach carrots and grilled chicken. finished it with 2 small cups of strawberry greek yogurt. slept at 1am. i feel this was a good day and today!! gonna start lifts tomorrow.

will update once a day with the previous day.

 

[Venetia]

didn't you almost die from heat stroke?

 

[moog]

hahahaha thats when i was coming home. i didnt add that because i dont want to seem like a puss cake :c

 

[moog]

DAMN YOU NOW I AM WEAK IN THE EYES OF SAUK.