23 years old, 5'7, 180 LBS, NEED HELP AND EXPERTISE PLEASE!!!!

I'm currently 23 years old, I'm 5'7 and 180 LBS, I was very athletic as a teenager about 145 lbs cut and after i turned 20 I lost interest and stoped working out, i slowly started to realize my physique starting to fade away and soon after started putting on the pounds, after i quit smoking which was about a year ago i started eating alot more than usual and gained more wieght, I know 180lbs doesnt seem like much but as you can see by the pictures its bad. I need serious advice and help from anyone willing to lend it, diet plans, training tips anything really to help out as i always start working out and lose interest fast as i see no results quick, PLEASE HELP!!!!!!!!

Did these workouts include squats?

You don't need expertise just start working out again 3-4 times per week, cardio 3-4 times per week 20-45min, eat a lot of protein, a bit of good fats and not a lot of carbs.

lots of great info here for you to get yourself on the right track again

Squat , bench, deadlift. Repeat.

Ya thanks guys, by chance how long do you's figure until i notice a difference?

Depends mostly of your genetics and your determination.

Eric

**Question
Ok so i went and gaught a garden salad, put very little greek dressing on it and mixed in spicy thai chilli tuna from clover leaf, do i eat till im full or just tell im satisfied?

Get yourself a diet plan (i.e. target calories broken down as a percentage of carbs, fat and protein).
Then learn to keep track of them with a log. Count your carbs, fat, protein and calories each meal.
Exercise regularly with cardio and weights and you will look better within months if you stick with it.
Good luck.

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Originally Posted by chris0329

Ya thanks guys, by chance how long do you's figure until i notice a difference?

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if done right, almost instantly. Cleaning up the diet would show the most dramatic difference, and you'll likely notice it within a few days or a week... Gaining muscle is another story - that takes time. But you'll likely notice a little extra pump and firmness to your muscles right away if you haven't been to the gym in a while. Remember to take it slow - work you're way from 1 heavy set to failure, to a few as your body adjusts to working out hard / heavy (especially on any new exercises you haven't done)