Senator Ozmo Posted October 13, 2011 Report Share Posted October 13, 2011 Hello I’ve finally decided to sit down and write this out. Mostly because I am embarrassed at my current state of health and need to change. I have done the whole high school football, didn’t play in college but continued to exercise and didn’t need to worry about what I ate. I worked in a supermax prison and put a lot of time in working out and maintaining my health because I didn’t want the inmate to have an advantage. I suffered a serious back injury and suffered from a siatic (SP?) nerve issue. This ended up costing me my job and health. I have been able to get up off my A$$ but have not done so. I have become simply put LAZY and I'm tired of it. I’m embarrassed that simple tasks have become hard and my eating habits are horrible at best. Yes I eat too much SH!T. the last few years I’ve used the excuse “I’m in my masters studies and I’ll get around to my health when I’m done.†This just isn’t cutting it and frankly I’m sick and tired of getting winded walking up a fricken flight of stairs. While I have spent a great deal of time reading the site and reading the inspirational stories, Stacy’s is awesome and her results are so awesome I am looking to return to strength over definition. When I was working the supermax I was benching a max of 300 lbs. I had also injured my knees at the prison and stayed away from squats for fear of harming them again. I have forgotten much of what I knew about exercises and am humbling myself once again. I will be the first to admit I have forgotten how to eat properly. I remember eating lots of chicken and tuna while drinking lots of water. I’ve done more reading and see the negative in drinking diet soda and plan on eliminating it from my diet (or lack thereof). While I am strapped for time I’m looking for alternatives to going to the gym. I’m open to any suggestions for what I can do at home. One thing I’m currently doing is splitting wood. I’m 6’0†and roughly 285 lbs probably closer to 300lbs, people don’t believe me when I tell them, but I am. I know my muscle mass is not what it used to be and this needs to change. I also need to learn how to eat differently. I’ve gotten used to eating crap and am paying for it now. I guess to sum it up I’m tired and depressed and shouldn’t be at 35. I’m ready for something different than what I’ve been doing. I’ve gotten so used to sitting and either playing (yep I’m a video game geek) or working on homework (a counseling geek). I know my job doesn’t help much seeing I sit behind a desk working as a substance abuse counselor. I don’t get that exercise I used to working in segregation. Quote Link to comment
bigm141414 Posted October 13, 2011 Report Share Posted October 13, 2011 Welcome, Ozmo! You've found a good community here for support and ideas. As for non gym workuts it's easy if you have access to heavy objects and rope. Rocks work well, or tie up some split logs and drag them around. Can you do bodyweight excercises? BW squats to help the knees, pushups and pullups as a substitution for bench presses. As for diet (really don't like that word since it is more of a lifestyle change), have you thought about calorie counting? The first step to any major change is to understand your current habits. Write down what you eat and how much to give yourself a baseline. It can be disheartening at first (my first day was like 4000 calories of fast food and beer, sobering reallly). Also it is a good exercise to help get you used to estimating portion size. Quote "Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle Link to comment
ebm1224 Posted October 13, 2011 Report Share Posted October 13, 2011 welcome! i completely agree with counting calories at least at first to see what you are currently putting in your body. maybe, try a week of just figuring out how many calories you eat in a day, how much fat, how much protein, how many carbs. calorie requirements vary from person to person but, if you have a desk job and aren't currently working out much, you will probably start seeing some changes if you try and cut back calories to 2000-2500 per day (i'd check websites to try and get a more specific estimate but that is a starting point). after you get your baseline (as was said above) you can look at places to make changes. if you can also track WHEN you eat, that might help as well since different people are suseptible to overeat at various times of the day. since you mentioned you're a bit depressed as well, you might also want to consider noting how you feel mentally/emotionally when you eat. you might notice some emotional eating going on. as for exercise, start small. if you're crunched for time, you don't have to do a full workout all at once. do 10 minutes 3 times a day to get 30 minutes. do jumping jacks during commercial breaks, go for a walk on your lunch hour. every little bit counts. welcome to the community! Quote Link to comment
Senator Ozmo Posted October 13, 2011 Author Report Share Posted October 13, 2011 Big yes I can do body weight exercises. I know I eat way too many carbs and simple surges. ugh....don't look forward but I had 4 pieces of pizza from local pizzeria. 2 cheese and 2 hamburger and pepperoni 2 large helpings of mac and cheese and 2 glasses of soda. For dinner 1 burrito and large soda. I usually would have something to eat before bed but not today only some h20. If given the oppertunity at work I'll eat one of the snack cheeseits pack or a pack of peanuts. Normally I'll eat what is being served at the institution (free food) again carbs and protein. dinner usually will be chicken (or other meat) potatoes, corn and coolaid to drink. My biggest problem portion control. Quote Link to comment
Hermione Gainser Posted October 13, 2011 Report Share Posted October 13, 2011 Welcome to the community! I agree with what they said above. Start logging what you eat regularly, pick a shitty item and get rid of it for the next week. Do it again, and again. Replace them with more healthy veggies cooked with meats. It'll come back faster than you think.. And while it may suck to see... it already sucks.. you're not happy.. so really, you'll be able to look at your weekly log and then the next and see an improvement and that's how quickly you can feel a little better about it. As far as body weight workouts go.. this is kind of ironic given your previous occupation but the program Convict Conditioning has been making a big impact on some of the people here. It might be something worth looking into. Quote "I'm just going to remember to not eat like an asshole most of the time" - MoC three words I can sum up everything I've learned about life: one must squat.- Brobert Frost Half-Elf Warrior | Current Challenge New Battle Log | Old Battle Log Special thanks to AkLulu for drawing my awesome avatar! Link to comment
The Purple Diane Posted October 14, 2011 Report Share Posted October 14, 2011 Welcome, Ozmo! You've taken the first big step, which is assessing the situation and deciding you want to do something about it. Be sure to let us know how you do; and feel free to ask questions and ask for support. The people here know a LOT and everyone is super supportive. Good luck and have fun! Quote Link to comment
Senator Ozmo Posted October 14, 2011 Author Report Share Posted October 14, 2011 Yep I started, I posted in other areas, but started last night with a quick 1.2 mile walk...sounded easy but man did my legs hurt after that and did what I could of the beginner workout. just a quick update and thank you everyone for your support. Quote Link to comment
Matthijs Posted October 14, 2011 Report Share Posted October 14, 2011 Welcome! Great to have you here! You've taken the first step (the hardest!) and got moving! All you need to do now is continue. My biggest advice: Don't do too many things at the same time. Too many changes can be very overwhelming and that makes it easier to just quit. Take it one step at a time and we will keep you company on your way to a healtier life. Quote [TABLE=width: 500, align: left] [sIGPIC][/sIGPIC] Matthijs, level 1 assassin STR 3|DEX 1|STA 2|CON 3|WIS 3|CHA 3[/TABLE] Link to comment
Senator Ozmo Posted October 14, 2011 Author Report Share Posted October 14, 2011 Matthijs, Agreed, But I have to say I actually like feeling the burn and that is a good feeling. Again thank you for the support this is what makes NF so awsome Quote Link to comment
SigridEllis Posted October 14, 2011 Report Share Posted October 14, 2011 Welcome to the rebellion! Quote Link to comment
wanderluck Posted October 15, 2011 Report Share Posted October 15, 2011 Rock on, Ozmo. It didn't come on overnight and it won't leave that way, either. The LEO life can be hard on all its occupants; glad you found the first step and realized you want to make a change. We're all here when you need us! Quote Remember: it doesn't matter how slow you're going - you're still lapping everybody on the couch. it takes more than a hat to be a cowboy. Link to comment
Senator Ozmo Posted October 20, 2011 Author Report Share Posted October 20, 2011 Okay its been about a week and I've found depending on the day I take in about 2200-3000 a day. This tells me a couple things. 1. cut back on crap. this is where the extra calories are at and cutting them out will help. 2. More activity. I took a look at how much activity I was doing the week before I started anything and it was non-existent. So far this week I've doe the beginner workout 4x from the blog, and walked about 3 1.5 miles. I think I'm just trying to get my body used to doing anything. On a positive note neither my back or knees have hurt at all this week. All around I've felt better this week than I have in a very long time. Laura said it and I'm taking it to heart I'm starting slow and making those changes as I can. First off is getting rid of junk food and replacing with fruit. I'm open for any suggestions and thoughts Again thanks everyone Quote Link to comment
BAMF Posted October 20, 2011 Report Share Posted October 20, 2011 Great job on the week! Legs feeling any better on the walks? Quote Link to comment
Matthijs Posted October 24, 2011 Report Share Posted October 24, 2011 Great job indeed, Keep up the good work! Quote [TABLE=width: 500, align: left] [sIGPIC][/sIGPIC] Matthijs, level 1 assassin STR 3|DEX 1|STA 2|CON 3|WIS 3|CHA 3[/TABLE] Link to comment
Senator Ozmo Posted October 25, 2011 Author Report Share Posted October 25, 2011 BAMF, I can say my knees don't hurt and that is a plus. I've taken the advice and not doing too much and looking to maybe start adding to what I am currently doing. Quote Link to comment
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