Just wanted to share my 3 months and 15 days progress. No injectables/cheats. Just Consitency, Drive, and the need to fit in a ZARA MEN’s MEDIUM 😂. Down by 53 lbs.
I’m making this post specifically for people who are struggling to make and keep a routine. I have ADHD so having a routine is almost impossible for me. Atleast that’s what I thought. For any one who’s asking “how’d you do it?” It would be BS if I said “oh, idk, it just happened.” In January I promised I’d be better to myself and I wanted to follow through on that. I rarely do. But this time, I wanted a change. Literally and some things inside me. (Which i’m not ready to share yet).
On January 31 I ditched eating unhealthy food, cold turkey. I just opened my fridge to find whatever vegetables I could cook into something that tastes really great, not just bearable. I don’t think I’d last long if the flavor wasn’t there. I also went to the gym that afternoon and did whatever I could manage to do and something that wasn’t too difficult, which was just 20 minutes on the treadmill.
However, since January 31, not a single day has gone by without me doing some kind of workout. Granted, at the beginning, I mostly did stretches similar to yoga routines plus speed walking on the treadmill, I told myself I just wanted to ride on the high of actually wanting to workout and get fit. Fast forward to now, I still workout everyday and still have the drive to get more and more fit hoping I don’t lose the will or the excitement in it. With regards to diet, when you start, don’t punish yourself. Just eat what you want but maybe adjust the amount. When I started I leaned on vegetables, too much to be honest. I like vegetables so I thought it wouldn’t be an issue but after 3 weeks of having nothing but hummus and some sort of baked vegetables, I felt weak. Like genuinely felt like having a fever. So I readjusted my diet and did some trial and error of what I was comfortable eating.
I thought I’d share my current workout routine just because people will be asking what I do. This is totally different from what I started with. If you’re only starting out just do easy workouts first. Stretching and cardio was my go to in months 1- 1 1/2 until I felt like I could do more. Just go to the gym and make yourself feel comfortable being there.
It’s a program I made myself. I’m sure you know how it feels to not want to follow other people’s directions😂 But nonetheless here you go:
These are just approximate times. No strict schedule, especially when I don’t feel like doing it.
Notes:
1.) IN NO WAY SHAPE OR FORM AM I A PROFESSIONAL TRAINER NOR DO I CLAIM TO BE. THESE ARE JUST SOME THINGS THAT WORKED FOR ME THAT MAY NOT WORK FOR YOU. I’M JUST A FAT KID TRYING TO BE BETTER. I DO NOT GUARANTEE THIS WOULD BE EFFECTIVE FOR YOU BUT ATLEAST YOU MIGHT SEE SOMETHING YOU’D BE INTERESTED IN DOING. NO NEED FOR YOUR ADVICES BECAUSE I’M NOT ASKING.
2.) I do everything, I mean literally everything, in 8 reps, 4 sets. That’s how much counting my brain can handle before it gets annoyed.
3.) Sometimes I just opt for the treadmill when I don’t want to go outside or when I want to read a book while exercising. You can swap it out as well but I recommend walking outside for sunshine.
4.) You might get confused because there’s too much information. Just remember that for heavy workouts, specifically on the machines, DON’T do them everyday.
5.) Only start with what you’re comfortable with. If these are too heavy try the lighter weights. It’s ok, it isn’t a competition.
—————— Day 1
Before work:
- 30 mins Cardio (Speed walk outside for fresh air and see other people)
— Gym —
<Main Focus>
- Deadlift 65kgs
<Minor Focus>
- pushups
After work:
- 45 mins Cardio ( Jogging / Coasting just to take things off my mind))
Day 2
Before work:
- 30 mins Cardio (Speed walk outside for fresh air and see other people) — Gym —
<Main Focus>
- Lat rows 135lbs
- Lat pull ups 135lbs
<Minor Focus>
- Chest Cable fly 36kgs
- Bicep curls (2 kinds) 10kgs (each arm)
- Tricep pushdowns 25kgs
- Cable crunches 70kgs
After work:
- 45 mins Cardio ( Jogging / Coasting just to take things off my mind)
Day 3
Before work:
- 30 mins Cardio (Speed walk outside for fresh air and see other people) — Gym — <Main Focus>
- Leg press 135lbs
- Leg curls 135lbs
<Minor Focus>
- pushups
After work:
- 45 mins Cardio ( Jogging / Coasting just to take things off my mind)
Day 4
Before work:
- 30 mins Cardio (Speed walk outside for fresh air and see other people) — Gym —
<Main Focus>
- Deadlift 65kgs
<Minor Focus>
- Chest Cable fly 36kgs
- Bicep curls (2 kinds) 10kgs (each arm)
- Tricep pushdowns 25kgs
- Cable crunches 70kgs
After work:
- 45 mins Cardio ( Jogging / Coasting just to take things off my mind)
Day 5
Before work:
- 30 mins Cardio (Speed walk outside for fresh air and see other people) — Gym —
<Main Focus>
- Lat rows 135lbs
- Lat pull ups 135lbs
<Minor Focus>
- pushups
After work:
- 45 mins Cardio ( Jogging / Coasting just to take things off my mind)
Day 6
Before work:
- 30 mins Cardio (Speed walk outside for fresh air and see other people) — Gym —
<Main Focus>
- Leg press 135lbs
- Leg curls 135lbs
<Minor Focus>
- Chest Cable fly 36kgs
- Bicep curls (2 kinds) 10kgs (each arm)
- Tricep pushdowns 25kgs
- Cable crunches 70kgs
After work:
- 45 mins Cardio ( Jogging / Coasting just to take things off my mind)
Day 7
Before work:
- 30 mins Cardio (Speed walk outside for fresh air and see other people)
<Main Focus>
- Deadlift 65kgs
<Minor Focus>
- pushups
After work:
- 45 mins Cardio ( Jogging / Coasting jus