New here, trying to get into shape before putting myself out there for dating and such ! Help is greatly appreciated

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Yaxir
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Fri May 14, 2021 8:16 pm

Adam wrote:
Fri May 14, 2021 4:21 pm
Based on your comments, here is a starter workout for you to do. You'll need to do your own research as you progress. Others have posted lots of great resources in previous comments. The thread that @LostCause linked to is excellent.

You're going to want to start doing some kind of strength-training. The purpose of strength-training, as opposed to cardio, is to make you stronger over time. So although these exercises will make you breathe hard, the main point is to exhaust your muscles so that over time you can either add more reps or switch to a more difficult exercise. If you were going to a gym, we would just add more weight, but since you're doing calisthenics the solution is to either add more reps or make the exercise harder. The below workout will work all of your major muscle groups and build strength. It's not the "ideal" workout because there is no ideal workout, but I think it's enough to get you started and will help you get stronger and build some muscle as you lose fat and learn more about fitness.

This workout should be done as a circuit - meaning that you'll go immediately from one exercise to the next without resting (unless you really need to catch your breath), then once you do a set of every exercise you'll take a rest before doing the second set of all exercises.

Reverse Lunge (5-10 reps each leg)
Pushups (6-12 reps)
Bodyweight Squats (10-20)
Negative Pullups (4-8)
Plank (20-60 seconds)

Do this circuit 3 times with 1-2 minute of rest between circuits.


Do this workout 3 times per week. On days between workouts you can still walk, run, play sports, whatever you want. You're just going to keep the dedicated strength-training workout to 3 days a week for now.

I included rep ranges. Once you can do three sets of max reps for an exercise, you'll want to either add a fourth set or do something to increase the difficulty of the exercise. Either add a weight or change to a more difficult variation (such as switching from negative pullups to normal pullups)

If there are any of these exercises that you do not know how to do:
  • Reverse Lunge:
  • Bodyweight Squats:
  • Negative Pullups:
  • Plank:
EDIT: two additional things:

For the Pullups, you said you were concerned about falling. Bring a Chair or something to stand and jump off of when you do the negative pullups. From the picture you posted, it didn't look that high. Just make sure it's a sturdy chair that you won't accidentally kick over while doing the negative pullups.

If pushups hurt your wrists, order some pushup bars off of Amazon. You can hold them and they'll take the pressure off of your wrists. (https://www.amazon.com/s?k=pushup+bars& ... nb_sb_noss)
Mad respect to you mate, for putting in the effort to plan this entire workout routine for me ! I am truly grateful !

If you don't mind, i would like to ask what kind of warm-up ( or stretch ) routine, would work best with this ? If you can suggest a video, that'd be great

Should i alternate the 3 days of workout ? ( I am thinking Friday, Sunday, Tuesday )

I do fear that i might get lazy in the days in between, so can you suggest what should i do in those days to avoid laziness ?

i think running across the football pitch is a good exercise to do on the rest days, but i am going to need your knowledge in this. You can suggest any exercise for these 'free' days that keeps me in shape and active but is not a big deal, if say, i miss out on doing that for one or two days a week

Oh and one more thing, the workout i will do barefoot. Is that safe ? or would you recommend i wear some workout shoes ? I can get workout shoes ( along with the push up bars ) probably next week or so, when the lockdown ends in the city

@Adam , once again, i am so thankful for this guidance and i finally have a proper, actual workout routine that i am looking forward to doing ! I am so excited !

i am happy i found this place !

much love !
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Ashsrt
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Fri May 14, 2021 9:52 pm

If you’re looking to add cardio, look into the couch to 5k plan. It helped me go from not being able to jog for a minute to actually running a 5k under 30 minutes
Goal for 2024
Get down to 180lb. Started at 275, 240 currently
Get back out there and start socialising again.
1 single lay


Long term:
170lb with abs
250k net worth by 30
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Yaxir
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Fri May 14, 2021 10:05 pm

Ashsrt wrote:
Fri May 14, 2021 9:52 pm
If you’re looking to add cardio, look into the couch to 5k plan. It helped me go from not being able to jog for a minute to actually running a 5k under 30 minutes
thanks mate

one thing i realized though

I am thinking of this;

Workouts on Fri Sun Tue

Runs on Mon Wed Sat

Thursday is a total rest day then; which means is that i do nothing on that day

I would be sitting on my PC all day for work or going to take Lunch/Dinner by light walk

What i will do is, eat for 2 times and probably do some light snacking in between, keeping the calories in check ofcourse !

Is this 'rest' day, risky for my fitness or fat losing routine ?

advice is much appreciated !
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Adam
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Sat May 15, 2021 3:40 am

@Yaxir My advice is to just start. Do your first workout tomorrow if you haven't already done it today. The workout/run schedule you outlined in your previous post is fine. Try it for a week. See how you feel. You might want to do more. You will probably want to do less. Don't try to create the perfect plan. You have enough to get started with. So start, then come back with questions based on your experience.

As for a warmup, here's what I use. Takes about 5 minutes:
2 neck circles each direction
8 shoulder rolls each direction
8 big arm circles each direction
8 hip circles each direction
8 toe-touches
That thing kids do when they're bored where you swung your arms from side to side while turning your torso in each direction. 10 of those.

Again, just get started. Any online warmup routine will do if you don't like what I've put above. Hell, walking for 5 minutes will probably be enough. Just do something to get your body used to moving if you've been sitting in a chair all day prior to the workout. You're just doing bodyweight exercises at this point, so although you still want to warmup, it's not as big a deal as it would be if you were lifting weights.
2022 Goals:
(1) Get Abs
(2) Get to 15 lifetime lays (currently at 10)
(3) Move to a new city with lots of single girls - DONE 6/12
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Ashsrt
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Sat May 15, 2021 5:15 am

Yaxir wrote:
Fri May 14, 2021 10:05 pm
Ashsrt wrote:
Fri May 14, 2021 9:52 pm
If you’re looking to add cardio, look into the couch to 5k plan. It helped me go from not being able to jog for a minute to actually running a 5k under 30 minutes
thanks mate

one thing i realized though

I am thinking of this;

Workouts on Fri Sun Tue

Runs on Mon Wed Sat

Thursday is a total rest day then; which means is that i do nothing on that day

I would be sitting on my PC all day for work or going to take Lunch/Dinner by light walk

What i will do is, eat for 2 times and probably do some light snacking in between, keeping the calories in check ofcourse !

Is this 'rest' day, risky for my fitness or fat losing routine ?

advice is much appreciated !
Not in the slightest, rest and recovery are when all muscle development actually happens.
I agree with Adam, don't worry about creating a perfect schedule, just get after it and do something to progress your goal every day.
Goal for 2024
Get down to 180lb. Started at 275, 240 currently
Get back out there and start socialising again.
1 single lay


Long term:
170lb with abs
250k net worth by 30
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Yaxir
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Goal: Get Laid / Lose Fat
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Sat May 15, 2021 11:04 am

Thanks both, @Adam and @Ashsrt

I will start with the Cardio today, try to do the start of the 5k program

Reason being, i have some muscular pain in the chest (muscle cramps?) after trying the push-ups / pull-ups yesterday

The pain is normal right?

Its not feeling while breathing, but when i stretch or move my chest, like when I move my shoulders or flail my arms, i can feel it

There's pain in other muscles (biceps etc) but not as much as the chest

Is it ok if i start with Cardio today, just because of the pain ?

Or can i power through the pain and do the workout ?

I'm really eager to get started, this is the last bit that i need to ask


Thanks all for the great advice !

Much love !
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Lostcause
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Sat May 15, 2021 12:12 pm

Yaxir wrote:
Fri May 14, 2021 7:31 pm
i think my maintenance calories are like ~1520 calories so i will try eating about 1300 calories per day , according to @NotYourAverageNerd's guide
Are you sure of those 1500 calories? Are you a 150cm, 40kg, or something?
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Adam
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Sat May 15, 2021 2:04 pm

Yes, muscle soreness is totally normal, especially since you are just starting to work out. You're going to be sore after the first few workouts before your muscles get used to the stress you're putting on them. If you feel any sharp or sudden pain while you work out then you should stop, but sore or aching muscles are normal. So yes, you can delay the workout to tomorrow if you want to. It's probably good for you to learn the difference between the good pain that comes from sore muscles and the bad pain that means you've hurt yourself. I can't really explain the difference through words. You'll have to experience muscle soreness a few times so you can recognize that it's not a big deal.

Remember, you don't need to do this perfectly. From your questions it sounds like you're a total beginner to working out. So as long as you're doing SOMETHING, that's better than you were doing before.
2022 Goals:
(1) Get Abs
(2) Get to 15 lifetime lays (currently at 10)
(3) Move to a new city with lots of single girls - DONE 6/12
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Yaxir
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Sat May 15, 2021 2:20 pm

Lostcause wrote:
Sat May 15, 2021 12:12 pm
Yaxir wrote:
Fri May 14, 2021 7:31 pm
i think my maintenance calories are like ~1520 calories so i will try eating about 1300 calories per day , according to @NotYourAverageNerd's guide
Are you sure of those 1500 calories? Are you a 150cm, 40kg, or something?
my height is ~5'6 or 5'7 ( probably in between )

last i checked my weight was 54 or 55 kg

EDIT : i used this TDEE calculation;

Image


P.S : mate if i made a mistake or did something wrong , please let me know. I don't want to do something stupid like overeat or undereat :)
Last edited by Yaxir on Sat May 15, 2021 2:40 pm, edited 1 time in total.
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Yaxir
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Sat May 15, 2021 2:34 pm

Hey, i did the cardio today but had to opt for a lighter plan that what Ashrt suggested, because i hadn't ran in like an eternity

here's the program i went for, in case it's important

https://www.verywellfit.com/learn-to-ru ... ly-2911965

strangely enough for a lazy ass like me who hadn't ran for a long time, i did not feel too tired after this .. but for the sake of self-commitment and important consistency, i will keep doing this program at least for one week. If i don't feel tired after that, then i will look to move to a more challenging program
Adam wrote:
Sat May 15, 2021 2:04 pm
From your questions it sounds like you're a total beginner to working out.
You're spot on ! i am a total beginner, i had no idea what to do and how to do. Which is why i feel grounded and at peace after getting guidance from you guys, it really gave me somthing to focus on

never really took working out seriously before

not anymore, i'm going to change that once and forever
Adam wrote:
Sat May 15, 2021 2:04 pm
So as long as you're doing SOMETHING, that's better than you were doing before.
perfect, that's really motivating !

makes me believe in the process

thanks ^^

i really hope i can post any kind of encouraging results after some time :)
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Lostcause
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Sat May 15, 2021 2:37 pm

Still, average daily caloric intake for a man is 2500. For a woman it's 2000.
I have no idea where your number comes from, but it seems unreasonably low.
I took some effort to put your measures into some random maintanance calories calc online. Even there, on the least favorable settings it gives over 1700 calories, and it's assuming you do literally no activity every day.
I suggest recounting, or you will starve yourself.
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Yaxir
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Sat May 15, 2021 2:48 pm

Lostcause wrote:
Sat May 15, 2021 2:37 pm
Still, average daily caloric intake for a man is 2500. For a woman it's 2000.
I have no idea where your number comes from, but it seems unreasonably low.
I took some effort to put your measures into some random maintanance calories calc online. Even there, on the least favorable settings it gives over 1700 calories, and it's assuming you do literally no activity every day.
I suggest recounting, or you will starve yourself.
oh boy ..

can you please take a look, i edited my previous post and posted the website screenshot with all the measures i entered ..

otherwise, i am open to suggestions

any reliable method of calorie calculation that you know ?

there's a lockdown and i'm not sure if the dorm office will allow us to go outside of dietician visits

much appreciated !
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Lostcause
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Sat May 15, 2021 3:00 pm

I've put your numbers in the same calculator and it still gives 1,785 kcal as a result. the only difference is that I left the bodyfat percentage field blank. I haven't read all the thread, but if you are not sure of your bodyfat it's better to leave it blank, then do guessing. What's more, aren't you gonna start exercise? If so, then you should not consider the 'sedimentary' setting, which further increases your maintanance point.
Yaxir wrote:
Sat May 15, 2021 2:48 pm
any reliable method of calorie calculation that you know ?
Count calories you eat every day for some time without making changes to your diet. 2 weeks maybe. Then count the daily average. As simple as that. As long as your weight is somewhat stable right now, it should be as accurate as it gets.
Yaxir wrote:
Sat May 15, 2021 2:48 pm
there's a lockdown and i'm not sure if the dorm office will allow us to go outside of dietician visits
Are you forbidden from leaving the dorms? What is it, a prison? lol.
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Yaxir
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Sat May 15, 2021 3:29 pm

Lostcause wrote:
Sat May 15, 2021 3:00 pm
Are you forbidden from leaving the dorms? What is it, a prison? lol.
haha think of it that way lol

it's really bad in Turkey so the lockdown has been tightened for now,

we can wander in campus but not outside
Lostcause wrote:
Sat May 15, 2021 3:00 pm
I've put your numbers in the same calculator and it still gives 1,785 kcal as a result. the only difference is that I left the bodyfat percentage field blank. I haven't read all the thread, but if you are not sure of your bodyfat it's better to leave it blank, then do guessing.
yes you're right !

i really don't know my body fat, just went along with Ashrt's estimate of 25%

i'll leave it blank now
Lostcause wrote:
Sat May 15, 2021 3:00 pm
What's more, aren't you gonna start exercise? If so, then you should not consider the 'sedimentary' setting, which further increases your maintanance point.
ah ofc !

hmm .. i should probably choose 'light exercise' setting at least for the first 2 weeks

and ok, i did that just now before posting this; so it's come to 2045 calories and 85% of that is 1738 which i will round to 1700 calories per day ( screenshot attached )

Image


i'm not going to starve lol, thanks to you mate :)
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Yaxir
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Sat May 15, 2021 4:36 pm

@Lostcause one last thing, talking about diets

since now i need to eat a lot more ( from 1300 to 1700 calories ) , is it ok if i snack a little on unhealthy stuff ?

like chocolate biscuits or Lays chips ? i don't know if this is junk food, but it is definitely not healthy

however, to keep my calorie intake in check i might have to do snacking on the side

let me know if this is a good approach or should i try something different
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