File :-(, x, )
Exercise Mortus
Ok /fit/ , I'm 18, 229lbs, and I've always been fat. Once I turned 13, I started to even out a little. Before, I looked like the stay puft marshmallow man, but now it's mostly on my thighs and gut. I haven't changed my diet too much, because even though I eat like shit, I always average about 1700 calories a day. I have a bit of natural muscle, but I'm still struggling sometimes. This is my regime.
25 Pushups
25 Situps
30 Lunges, 15 on each leg.
45 Crunches
5 Leg Lifts.
30 Squats
40 Bicep Curls on each arm with 3lbs dumbbells.
25 Front Squats with same weights as above.

I try to get 30 minutes of running in, and I always get at least 30 minutes of walking in, but am I doing anything wrong? More Reps? Less? I have a day of rest inbetween each workout.

Pic Unrelated, but awesome.
>> Anonymous
If you are 229lbs then obviously you are lying about the 1700 calories a day part.
>> Anonymous
How many sets do you do of each? Just one?

I'd recommend repeating the cycle 3 or even 4 times.
>> Anonymous
>>390468

he could have diabitus, or Kushing syndrom... or hypothyreosys... so its possible
>> Anonymous
>>390468
not if its 1700 calories worth of one meal during the night thats all carbohydrates and trace fats
>> Anonymous
>>390475

more likely that op is a pussy in the gym and a pussy in the kitchen
>> Anonymous
>>390497

I'd recommend just looping the cycle. Start with your 25 push-ups all the way through front squats, then rest maybe 5 minutes and start over. Throw the running in wherever.

Also I'd recommend upping the weight a little. Maybe to 15 or 20lbs.
>> Mortus
>>390475
Nope, no Diabeetus, at least I don't think so.. I mean, I haven't got an awesome mustache, and I don't eat Quaker Oats..
>>390498
I mostly eat sandwiches, toast, things like that. I have low calorie snacks in between Breakfast, Lunch and Dinner, and always just one thing like a banana or apple.
>> Anonymous
>>390465

be careful of that much volume in one workout. You'd be better of adding some resistence to his 8-12 reps and splitting that up in to 2-3 workout. Like one day is upper body, one day is lower body, one day is core/balance and others days are cardio.

What are you're exact goals? Just to get fit, gain muscle, gain strength?
>> Mortus
>>390501
Nope, Wrong! I live in the ass end of england, and there are no gyms around for fucking miles, and I can cook just fine, and have been doing so using recipes of the internet for awhile now.
>>390505
I'll note this down, thanks anon! I was thinking of some leg weights, maybe wear them most of the time, arm weights too..
>> Anonymous
>>390465
also, make sure you're diet is solid. Eat 5-6 times, wholesome nutritious foods and keep the bars and snack pack shit to a minimum. Eat carbs, protein, and veg/fruit with each meal.

Example:

Breakfast - oatmeal w/ raisins and milk

Snack - Apple and almonds

Lunch- Turkey sandiwch w/ wheat bread and lettuce/tomatoes

Snack - cucumber slices and almonds or peanuts or something.

dinner - Meat (lean meats i.e. turkey, chicken, pork, fish) with some type of whole grain pasta or rice mixed with veggies and throw a side salad on that bitch.
>> Mortus
>>390511
Losing Weight primarily, but gaining muscle and strength can wait until I'm in better shape. I'll definitely split the exercises into certain groups like you said, but I'm somewhat limited with my choices. I can get other equipment, but I have to drag that shit back home on the bus, because I can't drive at the moment, I'm a UK fag so Credit Crunch an' all that.
>> Anonymous
>>390531
you don't need tons of equipment. use you imagination. Use leverage and range of motion to make the exercises more challenging. Use house hold objects liek chair and bricks or concerete blocks from your back yard (if you have any). Use therabands for resistence as well. Good luck.