Back to the gym after a year

C

cgrame

0
I was at the gym real hard for about 8 months and then i fell into a rut and quit for a year. I just went back 2 weeks ago and I'm really loving it but I'm confused and don't want to waste my time doing the wrong thing.

My friend told me when I used to workout that I should run after I lift weights if I want to lose weight but still build up my muscle. Now I read things that say running negates the lifting.

I'm
22 years old
5'9"
220 lbs
I'm a smoker(yeah i know how negatively this impacts me)
My food intake isn't that healthy but not awful, if I had to guess I'd say around 2500-3000 calories a day

What I really would like is to lose about 30-40 lbs and "look good" My biggest problem area is my stomach.

I know that most of you on here know a whole lot more than I do so I was just wondering if anyone knew what someone in my situation should do. Keep in mind I'm willing to go to the gym all 7 days (lol) My gf broke up with me so I'm doing what most of us guys do + summer is right around the corner so I'm desperate!
 
If you're looking to lose a bit of weight, running is going to be great. Weight sessions are also important as increase muscle means your body will burns fats more efficiently. But yes, you should run after a weight session and not before hand...
Just a note for all on smoking - I've recently injured my knee and required a small skin graft, it's still healing, but healing well. On a recent check up, the doctor said to me "you're obviously not a smoker" purely from looking at my wound and how clean it was and the way it was healing. He said if I were a smoker, the healing time would be double and with something like a skin graft there can be some real issues as to whether or not it would take. So the benefits of being a non-smoker are far and many.
 
Fair play for getting back to the gym. It will be alot of work.

Whats timescale/target for loosing that weight mate?
 
There is plenty of great info in the respective weight training and weight loss forums but as a general guide:

- lift weights 3 x per week doing a FBW (3-5 exercises)
- Fee free to add any cardio on the days in between
- stick primarily to compound movements/exercises
- Make sure you are enjoying what you are doing
- most importantly, make sure your diet is right. No point in guessing as most of the time people think they eat a lot less than they do.

Good luck. Let us know if you need specific workout info but like I said, there is plenty of this information already in the forum that will be a big help to you. Spend some time reading around.

Cheers.
 
I appreciate you telling me about the smoking thing. My doctor told me the same thing as well that smoking cuts off your circulation. I've had cuts on my leg that took months to fully heal. I've quit smoking twice in the past but everyone else in my life smokes so I was around smoke all the time anyway. I think that was even worse. I am going to quit very soon. I been seeing this smoking commercial with this woman who had 16 amputations and I really can't see myself smoking anymore.

Well my bday is on june 30th so I want to look significantly better than I do now but I'm not going to set unrealistic goals for myself.

But as for working out. I really appreciate all the feedback from you guys. I have my combos just like everyone else

bi's/back
tris/chest
shoulders/traps
legs/abs

Usually if I do an upper body work-out on day 1 i will do legs/abs on day 2. I dunno if I'm doing things in the right order but I know that my MAIN problem area is my core and I want to run and do abs/legs the most.
 
cgrame said:
I been seeing this smoking commercial with this woman who had 16 amputations and I really can't see myself smoking anymore.
Click to expand...

What bits of her body did she have left?!?

On the whole smoking thing, I've had so many problems with that in the past, I've quit so many times (doing OK this time, I found the gum helps). The thing that gets me through mentally is the knowledge that smoking hinders muscle fibre repairs so a lot of gym time can get wasted if you smoke.
I saw a dentist on TV saying that he doesn't do tooth implants for smokers, he said the success rate is about 99% in non smokers but only about 50% in smokers due to smoking stoping the body from healing. It's the same principle with muscle repair, your body has less ability to repair damaged muscle fibres so strength and size gains are lost because your body can't build well enough
 
honestly man i try not to look at the commercial often, i look away when it comes on now. she was missing a lot of her hands though

I'm coming towards the end of my 2nd day not smoking. I woke up last night dripping sweat and trippin out like crazy. prob nicotine withdrawel. today i was trippin out a little bit as well but Sunflower seeds + Water + Gym are helping.

I've quit smoking once for a year and once for six months. every time I go back is because I got out drinking with my friends and decide to have a smoke. So I'm gonna pick up a pack of the Nicorete gum for when I go out to the clubs to help me get through it.
 
Well it's been about 2 weeks and I've hardly thought about smoking at all.
Going to the gym combined with a lot of water helps curb the habit. The first couple of days I quit I ate sunflower seeds (but the salt was killing me so I kicked that soon after)

I've been working out almost everyday and I feel pretty awesome. I still don't know exactly what I'm doing but I plan to set specific goals and start keeping journals. I see a lot of people on this site say that it is very important.

I came to visit my family in pennsylvania for a few days. I had to resort to using 2 10lb freeweights and doing ultra-super sets (Lol) My cousin is also a member of LA | Fitness. I did a mild legs/back workout there and played a little raquetball with him.

Now that I've quit smoking for 2 weeks I want to change the way I eat. I live at home with my cousin and mother so it's hard to get the right food in the house. No one cooks, mostly takeout food and snacks around the house. I'm sure there are a lot of married guys on here. How do you manage to keep your house filled with healthy food and junk food at a minimum without catching **** from everyone else living with you?

any good 6 mean-a-day plans people can share with me?
I'm posting this to help myself and I notice a lot of people come here asking for help and then never return. I want everyone to know I'm taking this seriously.
 
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