Rob,
Can't recall where I saw a relatively recent picture of you but you looked too thin. Look on the bright side: you indicate you haven't been leading the healthiest lifestyle since being around 180# and healthy, and you lost weight, not gained. You were obviously still doing something right. I peaked around 1.5 yrs. ago at 195# with heavy cardio and lifting. Appetite was huge. Just made sure I ate healthy. Fast forward to now. Around 20# overweight but back in the groove. Running, plyometrics(can't recommend enough), and weights. Careful on what I eat. Will have it dropped within 6wks. My longwinded reply is that you are starting from a good place. Buy a kitchen scale, measure amounts(if you can deal with it), exercise, and get where you want to be.
If you're looking at using body weight for most exercises, go with plyometrics. Used by many good athletes. Examples: go to my front brick steps(3 steps high), face them with feet approx. shoulder with, and jump as far back onto flat area in front of door as possible, turn, hustle down steps, turn, repeat. I use a timer, started at 45 secs., each wk. add 15 secs. It will wear you out but has several benefits. Box "jumps"- constructed a wooden box approx. 18in. high. Stand next to box. "Shuffle" so that left leg goes onto box, then bring right leg onto box: now standing on top, move left leg to ground followed by right leg. Movements happen as quickly as possible so you are shuffling up and down the box, from one side to the other. Timed also. Another butt-kicker. Got more if interested. Running-great. Swimming-great. Ever considered getting into martial arts? Pretty sure you have the mentality.
Do you have access to a 'fridge at work? I like to keep veggies around to munch on. It actually takes more calories to digest celery than it contains. I keep baby carrots, celery, cucumber chips, small tomatoes, cauliflower, and add just a little fat free ranch or hummus for taste. Bought a dehydrator to use on lean meat cuts for snacks also. Canned salmon isn't bad either.
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