Need advice for fresh start

D

daraccro

0
Hello everyone. First of all I`m new here and posting first time :) So lets start. I went to gym almost every day for about 8,9 months and lost 60kg and after that had surgery(skin removing). So now I switched towns and first time I`m on my own since I cant contact old trainer and in this town I dont know anyone (I`m from Croatia if you are curious). Since im here at college I dont have ideal conditions for good diet since dont have alot money(poor as f***k) and almost only source of food for me is college canteen (food aint healthy there). So I recovered from surgery and ready for fresh start so I`m asking YOU to help me with some good workout programs for 3-4 times a week. To mention I`m running (or driving bike) almost every day so I`m looking mostly for some lifting workout (I guess thats what I need). I`m 2.03cm height and 123kg at the moment. Thanks in advance. Cheers.
 
Ok food wise, healthy stuff can be cheap as long as you buy smart. If it has a big label on it saying healthy options etc. it will have an unhealthy price tag, but buying pasta, rice, oats, fruit and veg, and some simple meat is not expensive. A few herbs, spice etc. and it's not bad to eat either.
I actually ate better when I had barely any money than I do now, because going to an all you can eat buffet was the equivalent of eating for a week in cost, so I never did it, now it's possible and sometimes we cannot be bothered or have worked to hard to care.

Training wise I tend to go for compound work, and considering you are coming back to this after a break so if you want to avoid injury I would advise a beginners session like that below, left is free weights right is machines, you could either do one or the other in circuit or some of both for variety.

Deadlift / Seated cable row
Bench press / Bench press machine
Squat / Leg press
Crunches

This is intended as a guide only but has sensible balance and as long as you have no injuries and are familiar with the movement should be safe. Balance comes care of the bals system (back, arms, legs, stomach) generally a good basis.
I tend to advise short rest circuits for beginners so the intensity comes from tiring rather than instant drain.
If you are only recently out of training this will likely see you through for a few weeks before you need more, if not this could be good for a couple of months to get you fully back into it.
Intensity increase can be weight, reps per set or sets dependant on desired results.

When starting out the military kiss system is good (keep it simple stupid) I have used it many times and it has served me well.
 
Wow.... Losing 60kgs is great. Just follow a similar workout that you did when you were trying to lose. At least for an hour daily. Since you cant control the food quality control its quantity. Don't eat much. Try to eat more of fruits and salads if you get hungry.
 
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