Hey guys, my name is Chris... I am READY to get back in shape after several years of laziness. I joined this forum ages ago when I was a vegetarian. I turned vegan two days ago, and plan on staying vegan forever.I need help, getting in shape.... shopping list, and routines.
I really need someone to guide me through all the steps. When I have tried workout plans in the past, I lost interest as I was not seeing any progress at all. Since turning vegan, I figured you guys could help me more than anyone. I can't afford a personal trainer nor a membership to the gym, and I have very moderate exercise equipment in a house I rent with friends.Background info on me:
I'm 36, I weigh 155 pounds basically all the time. I'm 5'10". I live in the Philly suburbs (Ambler).Equipment:
I have a dumbbell bench (flat/incline/90 degrees), lots of dumbbells, including ones I can put variable weight on... I also have a Tony Little Gazelle (I like it, low-impact cardio, like cross-country skiing motion)... and I have an Iron Gym that I hang in the door and can do reverse-grip pull-ups (I can't really do any regular-grip pull-ups).My diet
basically consists of this:
breakfast - a granola bar or oatmeal, plus a glass of soymilk
lunch - steam-in-bag veggies (half the bag), plus a vegan protein source (Gardein, usually- chicken scallopini or the orange mandarin chicken is my favorite), plus dry roasted edamame, and either water, or soymilk
post-lunch - some more edamame, maybe a peanut-butter sandwich on whole wheat, more water
at work (dinner, as I work 3-9 usually, I'm a music teacher) - I bring a container of the other half of the steam-in-bag veggies, plus another Gardein protein source. I usually am more hungry than that, so I'll add a Silk soy yogurt after I eat, or another vegan granola or chocolate bar (I try to buy low-sugar stuff).
at night (around 11pm, as I go to sleep around 1)... I'll try to eat more veggies or a piece of fruit, but usually it's a granola or sweet bar of some sort, plus soy milk.
I'll snack on granola bars, nuts, sunflower seeds (hulled), edamame (dry roasted) or bananas between meals.
I usually like to work out around 11am as I get up around 9... and what I've been doing for the past week is:
day 1 - 15-20 minutes of dumbbell stuff (military press, upright row, incline bench press), dips from my dumbbell bench, then about 15 minutes on the Gazelle machine. I can't really do much more since I'm so out of shape. Sometimes after work, I'll hit up the machine again and go for like 25-30 minutes depending on how tired I am.
day 2 - 15-20 minutes targeting the back and bis (curls, pull-ups on my Iron Gym)... 15-30 min on the Gazelle if I can handle it...
day 3 - just cardio (45 min on Gazelle if I can, and jumping jacks/shadowboxing/dancing around to music)
day 4 - I don't know what else to do.... don't have a barbell so I can't do squats, but I do body-weight squats even though I know they don't do much.
day 5 - more chest and tris, shoulders too if I can take it...
day 6 - cardio
day 7 - day off... "cheat" food day (something a little less healthy, as I read this is good to do, as it shocks your body).My goals:
As everyone, I want to look good naked! I want to be more defined and built so I can finally get a damn attractive, busty girlfriend (it's been years... sadly, and yes, I'm a fan of the girls with curves). I'm pale, but I seriously want those shoulder curves, the back shape, the definition, the pecs... you name it. Like Ryan Reynolds (the actor), or anyone else who looks damn good, but is relatively small-framed like me. I want this potbelly GONE... so, so gone. I can't believe I'm actually posting photos of my fat potbelly, but it needs to be done because I am fully going to get rid of this in several months. It's embarrassing as hell, but... again, it will keep me going.
Ultimately, I get so confused about what to do... and how to reach my goals. I read so much on google that it becomes a huge mindf--k, and it makes me lose motivation. Everyone says different things. Eat this, don't eat that. Do this exercise, don't do that exercise. So I keep my routine simple because it's all I know how to do.
Any help would be GREATLY appreciated. Thank you all so much.
chrisnow1.jpg [ 103.68 KiB | Viewed 2587 times ]
chrissm2.jpg [ 90.12 KiB | Viewed 2587 times ]