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)

Just working out period gives a guy confidence and a better feeling of well being, you'll feel like a million bucks asap. Just be patient is all.

Getting a solid diet down and learning how to eat smart foods is your number one goal, learning proper form on the big movements (squats, deadlifts, bench presses, being able to retract your scapula, keep core tight, head neutral, glutes tight in EVERY movement). One of the first things i notice in your pictures is that your shoulders are rounded forward which is one of the most common issues that lead to an imbalanced physique and years of horrible back days lol. Try to incorporate those things I mentioned above in day to day activities ( shoulders back and down, pulling your belly button in as if you were pulling it through your spine, and keeping your glutes tight) these may feel awkward at first but it will eventually become part of everything that you do. I can't even stress enough how poor posture will ruin any training protocol.

1 eat real food, nothing from packages or pre made (if don't know how to coock: learn it!)
2 lift heavy stuff (google, Poliquin GVT, Bill Star 5X5, Wendler 5/3/1)
3 cut the booze to 1 week night only (eliminate all the crap including diet shit, you shuld be drinking 2-4l of H2O a day)
4 add cardio (up to 6 days a week at whatever capacity you can do, don't go crazy and don't spent your life in a treadmill; 2 spinning classes + 2-4, 20-30 min jogging session should do it)
5 count calories if you want

Start steps 1 to 4 right now and start seeing results tomorrow

#5 will help you when things start slowing down

and Btufts is rights stand up like a Homo sapiens

I pretty much agree with what everyone said.

Just write your goals and make plans on how to achieve them. The ultimate goal will take time, effort, work, refinement and consistency. Once you get going and you have better habits, in the long run, it's a worthwhile investment. (I do consider training / dieting as an investment)

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Originally Posted by warlock

1 eat real food, nothing from packages or pre made (if don't know how to coock: learn it!)
2 lift heavy stuff (google, Poliquin GVT, Bill Star 5X5, Wendler 5/3/1)
3 cut the booze to 1 week night only (eliminate all the crap including diet shit, you shuld be drinking 2-4l of H2O a day)
4 add cardio (up to 6 days a week at whatever capacity you can do, don't go crazy and don't spent your life in a treadmill; 2 spinning classes + 2-4, 20-30 min jogging session should do it)
5 count calories if you want

Start steps 1 to 4 right now and start seeing results tomorrow

#5 will help you when things start slowing down

and Btufts is rights stand up like a Homo sapiens

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LOL just read this. Good call warlock

WOW! Great information guys!!! Thanks a bunch im gonna keep everything posted and will upload pics in 3 months time! Thanks again for the much needed info!

Attachment 29676

This was last summer, then i let go and look like the above pics haha..... I'll get it back and better... sorry i only had a back pic from last summer

Also a workout routine, what should i workout together?

You tell us. What's your next goals? You need to set that and then build your routine and diet around it.

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Originally Posted by chris0329

Also a workout routine, what should i workout together?

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Brother you have a lot to learn yet. I would suggest finding a decent trainer to help you develop a good routine, find your imbalances, and learn how to execute every exercise with precision. I offer in all my 12 Week Fit Packs from my page a MASSIVE index of exercises, followed by descriptive detail how to begin and perfectly execute each exercise, what flaws to look for, regressions and progressions of each exercise, sets and rep ranges, with and variations to target the muscle group slightly differently. By far I have covered everything you need to know in a personalized, customized plan suited to your needs. When I developed Fit Packs, I had the thought of clients who have never trained before, right up to the advanced athlete, with tons of resources, backed by my support via email any time. Definately something you might want to invest in my friend. 12 week packages start at 50 dollars to 300 depending on your needs.

Bro, I'm in North Bay. I've trained quite a few successful guys and girls. I recently got back into the gym myself and would like to get back into training others. PM me if you'd like to get together and shoot the shit and maybe we can work out a deal to get things moving.

Hey guys since ive been dieting and working out, i notice that im more hungry throughout the day almost like im not eating enough food or something......... and i dont want to eat more because now its making me think that i wont lose weight if i do..?

your meatbolism is increasing dude, use your intuition, if your losing weight and your hungry, eat another well portioned meal, dont run your metabolism to the shits by eating too little. stop losing weight add in 20 min cardio and go from there. keep food up and increase exercise before decreasing food. one step at a time.

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Originally Posted by btufts

your meatbolism is increasing dude, use your intuition, if your losing weight and your hungry, eat another well portioned meal, dont run your metabolism to the shits by eating too little. stop losing weight add in 20 min cardio and go from there. keep food up and increase exercise before decreasing food. one step at a time.

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HA meat... tired and hungry, shoot me a pm, i can help you with a meal plan and tailor it as you go so you dont destroy your metabolism and burn your muscle away.