I'm almost 19, 5'11, and weigh 150-60 pounds. Sometimes I'll gain 5-10 pounds, then lose at least 5. I also have poor diet, poor exercise rountines, and smoke weed regularly. Despite the smoking and munchies, still no avail. About 11-13 months ago, I weighed about 185. A little chubby for my BMI I suppose, but overall healthy. I'd give anything to gain at least 15-20 pounds back, but I know it'll take some time.

So I've decided to quit smoking pot, and stop eating junk food. There's a new gym that was built not too long ago, or there's a martial arts center by right where I get my hair cut, perhaps I'll look into both.


My question is does anybody have a good diet and a workout plan for someone who is pretty much completely out of shape? I've found so many different materials, and I want to start kind of basic and work my way up. Just to refrain from any injuries. Is it really just a matter of 'get up and do it'?

Your story isn't special, so read the fucking stickies.

Run a few miles a day at first just to loose some fat. If you join the gym you can just ask one of the instructors for a work out plan I'm sure they'll have one. If you get into one of the martial arts, you will propbably be needing to work with your own body wieght, for example; Push ups, sit ups and pull ups.

Starting strength

Care to elaborate?

The book, dude.

Starting Strength is a routine (or philosophy rather) coined by Mark Rippetoe. It is a simple and intense routine that is built around heavy compound lifts. Great for athletic training and can produce large gains in muscle mass if done correctly. http://forum.bodybuilding.com/showthread.php?t=998224

Before your start training to gain I would suggest you lose all the excess fat you've gained from the twinkie/marijuana diet. Running "a few miles a day" is pointless and I doubt you would lose much weight. Chances are you haven't ran in awhile and slow, long distance running is not the way to drop fat. 30 minutes (not 30 straight of course) of sprinting will do you much better than 2 hours of jogging.

After you've eliminated the fat you can start lifting. SS is a good routine but needs to be modified if you're focusing mainly on size as opposed to strength. Starting Strength is usually done in with three sets of five reps (3x5). Increasing this three sets of eight reps (3x8) will be more beneficial for you.

Also you don't get bigger at the gym you get bigger at home. You can lift all the weights you want but if you aren't eating enough food than you won't get any bigger. Meat and dairy is your friend. You're going to need a lot of protein and calories. Stay away from sugars and other types of carbs. Supplements are bad except for whey protein.

The end

http://forum.bodybuilding.com/showthread.php?t=998224

oh snap. didn't read your post.

Haha beat you to it