*** After months of misery, i need a diet/fitness plan ***

[Charm&Style]

long story short, I have recently recovered from a severe inactive thyroid.

I used to be a healthy active guy who had a passion for working out. I weighed 220lb, 6' tall and now I am close to 290lb.

I became pretty lazy but now I am totally determined. Gaining weight effects ones life in the outermost negative way and I have hyped myself in missing my previous self to become determined.

I have been looking at the vault but I need help picking a good effective/fast diet and workout plan.

as far as info on myself, I can gain and lose weight fast. I gain muscle pretty rapidly. I used to workout quite a bit but I cannot recall what I used to do that worked. I am almost 20 and go to college.

I do want to take this seriously and post pics so that it can be help to others but I need some guidance from the great minds on this board.

thanks

 

[EFFORT]

long story short, I have recently recovered from a severe inactive thyroid.

I used to be a healthy active guy who had a passion for working out. I weighed 220lb, 6' tall and now I am close to 290lb.

I became pretty lazy but now I am totally determined. Gaining weight effects ones life in the outermost negative way and I have hyped myself in missing my previous self to become determined.

I have been looking at the vault but I need help picking a good effective/fast diet and workout plan.

as far as info on myself, I can gain and lose weight fast. I gain muscle pretty rapidly. I used to workout quite a bit but I cannot recall what I used to do that worked. I am almost 20 and go to college.

I do want to take this seriously and post pics so that it can be help to others but I need some guidance from the great minds on this board.

thanks

Cut out all carbs for now and eat Fat+protein, check karmas thread.

 

[Quagmire911]

Here is a little more info, this is the anabolic diet:

http://stronglifts.com/tag/anabolic-diet/


You'll also want to workout with free weights two or three times a week, use the where to start thread or stronglifts 5x5.

Cardio should be low intensity at first, something like 30 minutes brisk walking every morning.

Start a log.

 

[Charm&Style]

Cut out all carbs for now and eat Fat+protein, check karmas thread.

how would i distribute this into 6 meals?

For instance

Meal 1; Breakfast(8:00am): 1/2 cup oats and green/black tea + fishoil

Meal 2; Snack1(11:00am): What do you suggest for here

Meal 3; Lunch(1:00pm): Grilled Chicken with Veggies (olive oil used)

Meal 4; Snack2(3:00pm): Again, not too good w/ picking snacks

Meal 5; Light Dinner(6:00pm): Meat+Salad

Meal 6; PWO Snack(8:00pm): Protein Shake

(9:00pm): Pump iron



Work Out Plan

Before my thyroid went inactive i used to run 45 mins a day and hit the gym 4 times a week. I doubt i can do the running so i will start out with 45-60min walk every day.

4 Day's At The Gym (need help a bit here)

Day 1:Chest+Arms

• Flat Bench: 3x8-10
• Incline DB: 3x8-10
• Butterflies w/Cable Machine: 3x8-10
• Reverse Bicep Curls: 3x8-10
• Tricep Rope Pull Downs: 3x8-10

Day 2: Break

Day 3:Back+Shoulders

• Deadlift: 3x8-10
• Seated Row: 3x8-10
• Chin Ups: 3x8-10
• DB Front Raise: 3x8-10
• 1Arm Lat Raise: 3x8-10

Day 4:Legs

• Safety Squat: 3x8-10
• Walking Lunge: 3x8-10
• Seated Calf Press: 3x8-10
• Lying Leg Curl: 3x8-10

Day 5 + Day 6: Break

Day 7:Abs+Racket Ball