Background info:
All my life was a skinny lanky kid, had to wear slim jeans etc. Through high school i averaged 5-6 hours of sports (basketball, american football, and senior year lacrosse)/day during the week, with 3-4 games on the weekends. I ate a TON of crap and drank an ok amount, but being so active/being young it didn't matter. graduated in 08 and took a year at belgian university just to learn french, wasn't serious, before starting my studies in america. joined a belgian fraternity and ended up averaging 90-100 beers/week. I was doing absolutly no sport, eating disgusting food when i was drunk, and waking up lazy and eating crap because i wasn't motivated to make good meals and had never cooked for myself. Did this for a year, then went to america. I had alot of problems with a depression problem I've had all my life, was quite unmotivated, no workingout/physical activity gained more weight, and left college after the first semester despite having a B+ average without working whatsoever. I moved home for a semester jan 2010 and my uncle got me motivated we started lifting together 5 days, i saw all the people at lifetime playing pickup basketball and finally got the courage one day to go play. Started out once or twice a week, and by the end my daily routine was wake up 5 am, lifetime 5:30-8 pickup ball, go home eat/sleep, lifetime pickup ball 11am-1pm and lifting with uncle over his work break 1-2 and then work 4-10pm. I went from my top (225 maybe even 230 lbs, which at 5'10 was pretty bad...) to i think my lowest was around 195 maybe 190, after 3-4 months, no real diet just tried to eat less bad stuff and more healthy stuff, and not overeat, and worked ok. But july 2010 tore my miniscus playing ball at lifetime, they repaired it so it was like 2.5 months without putting any weight on it, didn't do my exercises so even after the 2.5 months my muscles were all atrophied, finally started running and in january 2011 went to the gym to shoot around, ended up playing a pickup game when i knew i shouldn't, I was out of shape and hadn't kept up with my physical therapy, but i missed basketball so much, and there was an old guy and a girl playing, and half court so what bad could happen, just one night. played for a bout 3 hours and boom other acl torn. couldn't get surgery til may, ended up being behidn on physical therapy again. I'm back at school in belgium, too much beer again.

tldr got carried away cliffs
-super active in high school
-took a gap year in belgium gained alot of weight 2008-2009
-got my **** together started getting in shape
-2 knee surgerys july 2010 and may 2011



So I have 4 main goals,

1) 10 mile run at school on march 23rd
2) be able to play on a crappy club basketball team starting next fall
3) lift regularly
4) Weight loss


1) Have started running the last 2 months or so (however maybe average 1 time/week) Starting not being able to complete a mile I can now run about 2 miles without stopping however its tough and im incredibly slow. Me and my gf have decided we wanted to work to be able to run this 10 mile race in march, will be alot of work and I don't have an exact plan, I think I'm just going to run 3-4 times/week and try to add a half mile or so every couple runs.

2) I just emailed my middle school basketball coach who was my best friends dad, he played college, shortly in the NBA and then was a harlem globetrotter, for some workouts for basketball, when I get his response i will work on these workouts for, well im out of shape i need everything. Agility, shooting, ball handling, endurance will mostly be taken care of in running i guess, but some sprints i guess, we'll see what he says.

3) I have the lifting schedule i did with my uncle, not sure how good it is please feel free to critique, i personally have no idea.

Day 1) Arms/light bench

bench warm up 2x8,
more weight 2x5,
more weight 2x3

close bench- 2x8
Straight bar curls(bench bar)- 2x8
nazis (lay on bench, dumbell in one hand straight up, other hand with pinky in inside of elbow, thumb pointed down, hold your arm still and bring weight down to opposite shoulder and back up.. triceps)- 2x8
close straight bar curls- 2x8
kickbacks- 2x8
wide straight bar curls- 2x8
tricep pulldown machine- 2x8
dips- max

Day 2) Legs, back, abs
seated row- 2x8
leg press- 2x8
lat pulldown (in front and behind head) 2x8
calf raises 2x(try to go up every week)
kind of row exercise- on stomach on a bench thats pretty high with a bench bar underneath you, pull up to chest- 2x8
hamstring curls- 2x8
on your stomach, your ankles are under a support, bend at the waist towards the ground 90 degrees then pull yourself horizontal, 2x (try to go up every week)
dips-max
abs- 90x ab extreme whatever the f its called

day 3) Shoulders light bench

bench warm up 2x8,
more weight 2x5,
more weight 2x3

frontals- 2x8
salt and pepper (2 dumbells start together infront of you at your waist, arms at a bit more than 90 degrees, keeping the angle the same moving the dumbells outside and up until on top of your head like your'e pouring salt on it)- 2x8
shrugs- 2x8
upward row- 2x8
dips- max

day 4) legs back abs

seated row- 2x8
leg press- 2x8
lat pulldown (in front and behind head) 2x8
calf raises 2x(try to go up every week)
kind of row exercise- on stomach on a bench thats pretty high with a bench bar underneath you, pull up to chest- 2x8
hamstring curls- 2x8
on your stomach, your ankles are under a support, bend at the waist towards the ground 90 degrees then pull yourself horizontal, 2x (try to go up every week)
dips-max
abs- 90x ab extreme whatever the f its called

day 5) chest

bench 2x8
more weight 2x5
more weight 2x3

dumbell flys 2x8
incline bench 2x8
incline dumbell flys- 2x8
decline dumbell bench (no decline bench at our gym)- 2x8
decline flys- 2x8
pec flys machine- 2x8
dips- max


4) I'm not going to do a crazy diet, try to eat better overall, less crap, better food if i want a snack, less beer, and dont overeat. I think if i just think like that, and do enough activity I'll lose weight like I did 2 years ago.

huge tldr not sure if anyone will be interested in this at all but it'll be a journal for me and keep me motivated, first 2-3 weeks are hardest, then it becomes hard to not workout

Re: weightlifting, check the FAQ. In before the whole board flames your brotesque routine. (should be 3 days a week, simple, whole-body, compound exercises, linear progression until bout 350, and no leg presses)

what is brotesque? i'll check out the FAQ, I know nothing about lifting and this was the workout my uncle taught me for first time i lifted weights seriously, so all i know.... could you elaborate on why no leg press? (noob sorry)

I think after you've read the FAQ you will have the answers to all your questions... but some quick comments...

- Your lifting routine is junk for a beginner. The core of any routine should be squats, bench, press, deadlift, rows. Also cleans are probably great for basketball. These are full body lifts which work the biggest muscles in your body. The biggest muscles require the most attention. They develop overall strength and reinforce good movement patterns like squatting, pushing and pulling. Start light given your surgery history. Focus on good form (the FAQ has lots of good resources for this).

- I know nothing about running - just be very careful to not overdo it at the start. It's really easy for new/restarting dudes to overuse injuries like shinsplints when starting a running routine

- Losing weight is more about diet than exercise. You say that you never had a problem when you were a kid, but kids don't really eat that much compared to fatty adults. It's pretty hard to out-train a bad diet.

Keep the running controlled for the first couple weeks. 2 months is plenty of time. It isn't a big deal if you have to stop and walk. I would suggest starting to walk a little before you have to. Keeping your heart rate elevated and slowly building your aerobic system is all you have to do for now. Consistency is the most important thing by far, effort does not have to be too difficult. Also logging your running by time and not miles is a good way to keep yourself from over-doing it. I have the opposite motivation in running, usually it is the easiest in the first few weeks.

im in france currently because its too expensive to go home for xmas, so i've been eating ****, their family eats a ton, and i haven't had family homecooked meals since august so im gobbling it up, and no gym to lift here, but heading back home tomorrow so after new years its down to business.

However did go running for 35 mins today, it kind of sucked because i only have friends running shoes which dont fit exactly, wasn't super comfortable, but whatever, 10 hours in the car tomorrow and im home

Yes starting strength is perfect. If you already know how to do the lifts, you don't really need to "buy the program".. There is heaps of information on the web for free (start with the FAQ)... That said, the book is pretty great instruction for learning the lifts.

Cool.

you sound like you have a strong tendency to go overboard with stuff. you'd probably end up a lot healthier on average if you can restrain yourself from doing that. it seems you approach it better this time around, so glgl. but just don't start running 2 hours while playing basketball for another 3 and lifting heavy on the side on each day.
your body needs time to get in form, but most importantly, your body needs down time to be able to recover after each strenuous activity, that's the only way how you get "fitter"

So haven't been active on here, or in real life too much, Right after this exams started first week of january so was stressful i ate bad and didn't exercise too much. Then was back in america for 2 weeks with gf and we were traveling alot since she had never been to america before so we ate out alot on the road etc, then came back to school where the student bars opened again and realized i could be drinking close to 3k calories in an evening in beer.

The last couple weeks I've started running again and tried just in general to eat better, I've noticed a huge difference. For example here is what I ate yesterday.

Natural unsweetend yogurt when i woke up with a coffee

Salad-
lettuce,
a tomatoe
a little bit of corn
an egg
a bit of light mustard dressing

An apple for snack

Pan fried white fish filet with mustard
A small amount of rice,
Green beans and peas.

tea before bed


I would really like to start lifting this week so going to check out what was being advised up above and in the faq.

and yes trontron is right i tend to go overboard, i like to do something 100% or not at all which i think is the reasons i've had the 2 last knee surgerys, both where the first day back playing basketball after rehabilitation and instead of playing reasonably for like a half hour, I played intense scrimmages going 100% for like 2-3 hours, and it was right at the end when i was exhausted and my body wasn't used to it anymore i think. Need to start slowly, and this time would really like to do it right!

didn't work out yesterday because i had lifting exam so was studying most of the day.

Ate 2 rice cakes with a spoonful of cottage cheese with hot sauce with coffee for breakfast.

Got a sandwich, turkey filet and brie and water for lunch.

And yesterday evening I had a porkchop cooked with a bit of mustard and honey on the outside, green beans and a small potatoe. With 3 half pears (from a can) for desert with a bit of peanut butter.

Then i went out, I had like 14-15 beers but at least when i got home when i usually eat something gross and fatty i went to the kitchen opened the fridge and then realized it wasn't worth it and went to bed. So I was proud of that at least.

Yesterday went running about 6-7km, still haven't started lifting hopefully get on that this weekend and get something set up and regular

Ate breakfast cookie things, (like 220 calories)

Salad with some leftover chicken, tomatoes, peppers, corn with some watered down dressing.

Then in evening was in brussels with gf, had a beer and then went out and had ribs. So not best day in eating but whatever

yesterday ran shortly and ate alright i guess..

Breakfast cookies (220 cal)

apple for a snack

chinese microwave peanut noodle things, 500 calories

2 rice cakes with a thin layer of cottage cheese and hot sauce for a snack.

Pan cooked chicken breast with a little bit of leftover rice and alot of green beans and peas with hot sauce

yogurt and tea before bed

yesterday was alright as well i guess.

Normal yogurt and coffee

A little cake thing for a snack

Meatballs sauce liegeoise and a salad for dinner

bannana for a snack

pork chop with canned ratatouille for dinner

Studied around 10 hours yesterday, had woken up early, so didn't go run because i was afraid i wouldn't wake up this morning, will start again sunday

saturday and sunday no running, i've been having some crazy bad allergies just getting worse and worse, medicine from dr isn't working. Tonight i'm going to a conditioning thing here thats indoors organized by my school, its 5-6 times a week so maybe i'll do that regularly until some of the pollen and all gets out of here.

Saturday- Yogurt and coffee for breakfast
small cake thing for snack while studying

Fish pan fried with rice and some carrots

3 sticks of that fake crab meat stuff for a snack

Dinner cammembert in the oven with baguette while watching soccer match, not greatest but whatever.

sunday- Bit of banana bread and coffee

Lunch a bit maybe 1/3 of a filet of fish and 3-4 table spoons of leftover rice salad stuff (really didn't feel that great wasn't very hungry)

Evening a chinese ramen like noodles. And then a fried egg after

Monday- went to the conditioning thing yesterday, i was afraid it'd be kind of a girl thing, but was pretty cool. You basically go between running/sprinting for an hour, only taking breaks to do core exercises/pushups etc. Was super tiring but I really enjoyed it, its 5 days a week and a cool alternative to going running outside with allergies.

I think i ate pretty well as well

Yogurt- 64 cal
Instant oatmeal 170 cal
Coffee 5 cal

Little cake for snack 80 cal

porkchop 127 cal
curry spice 30 cal
wok veggies 15 cal
chinese noodles 150 cal

Banana for snack 105 cal

Can of chili after running 450 cal

Fake crab meat for snack 35 cal


1151 caloires

yesterday was good day, but im exhausted, overslept a little this morning.

Exercise- basketball for an hour just shooting around but making sure i ran all the time. Was talking to a good childhood friend of mine who plays basketball at georgia tech and about how i'd kinda gotten out of shape and was looking to work out and he sent me their off season weight lifting plan, its 3 days a week so i'll do every other day, did day 1 yesterday and it focused on core-back-biceps, was pretty good and then when i was done went and shot around basketball for another 20-30 minutes or so.

Breakfast cookies 220 cal
coffee 5 cal

fish filet- 200 cal
mixed veggies 50 cal
small portion of mashed potatoes 190 cal

4 canned half pears 224 cal

2 eggs with one thing of cheese on rice cakes 270 cal

2 canned half pears 112 cal

1226 calories

Exercise- The running/conditioning/exercises thing for an hour

Breakfast cookies 220 cal
coffee 5 cal

Chicken breast 142 cal
half a tomato 11 cal
slice of mozzarella 80 cal
rice 90 cal
some peas 30 cal

Shaved chicken breast for snack- 133 cal

BBQ with friends- sausage 366 calories
bread 570 calories
1 beer 141 calories

1758 calories

had a pretty good day imo workout just lifted, it was triceps, core chest and shoulders was going to go to the indoor conditioning thing again, but i'm fairly sore so don't want to overdo it the first week back.

Breakfast cookies 220 cal

leftover sausages 244 cal
half a jar of carrots and peas 30 cal
ketchup- 30 cal

banana- 105 calories
granola for a snack 300 cal
Chicken breast- 140 cal
other half of jar carrots and peas 30 cal
some peppers 20 cal

protein shake- 130 cal

calories-1249

yesterday took a break day, no exercise, also didn't eat that good

2 instant oatmeals, 340 cal
coffee 5 cal

vol au vent with french fries- 800 cal

salad with shrimp- 200 cal

hard boiled egg 72 cal

Spring rolls- 400 cal

Calories 1817

saturday ate crappy, friend made pasta carbonara, and then in the evening we had couscous, made some guacamole and chips while watching euro vision and drank half a bottle of rum

Sunday

Yogurt- 64 cal
breakfast cookies- 220

A bit of leftover couscous with veggies- 200 cal

shaved chicken breast- 130cal

pate on crackers- 150 cal
Nutella crackers- 200 cal

supreme omlette- 450

calories 1414

yesterday ate alright imo. For exercise I lifted in the afternoon (day 3, core back legs) then in the evening went to the indoor conditioning thing. Brother just told me hes motivated to lift/play basketball most days of the week this summer, at lifetime where they have regular pick up games. I get home in a bout a month so until then my goal is to strenghten my bad knee to reduce risk of getting hurt again (4th surgery and i'll call it quits for good)...

Yesterday ate-

yogurt- 64
breakfast cookies- 220

porkchop-127 cal
veggies-40 cal
salad with tomato/dressing 70 cal

granola for snack- 400 cal

protein shake-130 cal

Microwave chinese food- 550


1601 calories

yogurt 64
breakfast cookies 220
coffee 5

veal- 180 cal
cheezy cream potatos- 400 cal
veggeies- 40 cal

banana- 105 cal

eggs- 286 cal
rice cakes-120 cal

was happy with what i ate, and then gf surprised me with cake and champagne at midnight for my birthday so not sure how much that was, but after midnight so counts for today and not yesterday i guess.

1420 cal

alright so this died completely since my birthday, as I got hammered and then exams started, was busy (but ate good)...

would like to start this up again, will weigh myself every morning, record what I eat, and how much I run. Not happy with myself at the moment, right now I just went back home, however will be starting school end of january and would like to be alot more comfortable with myself by then.

Starting weight, 219.8 lbs

Interesting log. As you've already mentioned you tend to go overboard on stuff. I'm guessing you start out with these grand plans, bust your ass for a week or so and then just get burned out because what you're doing is unsustainable.

Imo you should be taking it easy and building up your activity slowly. Pick one thing you want to do and stick with that for a while. For example if you wanna lift then just lift (eg. SS 3x/week), forget about running/basketball/fitness classes etc until the lifting becomes just a normal part of your life. Then build in other stuff around it. This'll give your body a chance to adapt slowly and get used to it, and also keeping things easy at the start will keep motivation up as you'll be looking forward to the next session rather than dreading the three workouts you've got planned the next day.