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Started By
Message
Recovering alcoholic looking for advice.
Posted on 6/17/17 at 7:49 pm
Posted on 6/17/17 at 7:49 pm
I'm almost 9 months sober and I have went from 5'11 in a half weighing 221 down to 192 without really doing anything besides cutting out the booze and playing pick up ball once a week. I haven't lifted a weight in a decade and I just want to get rid of this belly and start feeling better again. Any advice/help would be much appreciated.
12
Posted on 6/17/17 at 8:32 pm to Groovie
Start slow, track your food and find a good barbell program. I recommend avatar for nutrition and using StrongLifts or greyskull lp as your barbell program to start with. Then moving to 531 eventually.
Posted on 6/17/17 at 10:39 pm to Groovie
One of the absolute killer of motivation is comparing yourself to others. A lot of people say "I just wanna look like this person" but that person might have been lifting for 10 + years and you just started.
Another one is starting too fast and not getting acclimated to being uncomfortable. DOMS (delayed onset muscle soreness) hurts, it still hurts for us. The difference is advanced and veteran lifters welcome it instead of fear it.
So with that, pick a fairly straightforward program and start very light and work up from there. You could easily perform those weights but it's not always about more weight. Form is obtained from practice and proper teaching. Form breaks down as you get in heavy weight but it still had a good base because we took the time to learn it.
Starting strength is a good beginners program and Mark has some good instructional videos collabed with art of manliness.
Another one is starting too fast and not getting acclimated to being uncomfortable. DOMS (delayed onset muscle soreness) hurts, it still hurts for us. The difference is advanced and veteran lifters welcome it instead of fear it.
So with that, pick a fairly straightforward program and start very light and work up from there. You could easily perform those weights but it's not always about more weight. Form is obtained from practice and proper teaching. Form breaks down as you get in heavy weight but it still had a good base because we took the time to learn it.
Starting strength is a good beginners program and Mark has some good instructional videos collabed with art of manliness.
Posted on 6/18/17 at 5:53 am to Hu_Flung_Pu
First congrats on your soberity! Working out is a key to mine. Days I miss the gym are days I seem to wander. My treatment facility gave us the option of working out 5 days a week so getting off grounds was extreme motivation. I went from 196 to 170, cut my fat percentage down to about 11 percent. Stronger now at 40 than I have ever been. Like others have said take it slow, it's not a race. Treat your soberity the same way!
Posted on 6/18/17 at 1:00 pm to Groovie
Congratulations on the sobriety. If you just want to tone up and burn some calories, use dumbells, kettle balls, and some higher energy core exercises. You should also do your four basic lifts. Bench press, military press, deadlift, and squats.
Posted on 6/18/17 at 8:22 pm to Groovie
Please don't slam me for this... but I would suggest dropping into a Crossfit box for an elements class. It's weird but a lot of people with addiction problems really take to Crossfit. The sense of community is unbelievable and everyone holds everyone accountable for showing up every day (not for being the best in the gym). Keep an open mind and it can change your life. But most importantly congrats on your sobriety.
Posted on 6/18/17 at 8:43 pm to PerceivedReality
Not a bad idea at all. Trade the bad vice for something healthy.
Posted on 6/19/17 at 12:00 am to Groovie
Good for you man! Just keep up the hard work and fighting the demons. But begin doing cardio. Once you build the endurance and strength, maybe try weights.
Posted on 6/19/17 at 7:48 am to xxGEAUXxx
quote:
But begin doing cardio. Once you build the endurance and strength, maybe try weights.
Weight training is far easier than stagnant cardio.
Maybe try walking or riding a bike a few days a week, but I wouldn't suggest becoming a runner right away.
Posted on 6/19/17 at 6:15 pm to Groovie
Appreciate the responses guys. Today was the first day at the gym and it felt damn good. Any advice on a diet plan? Having a hard time putting down the sweets. I guess trying to find a substitute for the sugar in the booze over the years.
Posted on 6/19/17 at 7:38 pm to Groovie
In recovery myself. Getting that belly trimmed up will happen in the kitchen faster than in the gym.
Posted on 6/20/17 at 6:27 am to Groovie
Craving sweets is something I still experience. I drink a shitload of water throughout the day to help
Posted on 6/20/17 at 8:25 am to Groovie
you don't need to put the sweets down completely. Really look into avatar nutrition. Its if it fits your macros based. Essentially high protein with a caloric deficit if trying to lose and the rest of the calories are split between carbs and fats. Doenst matter the source of those calories, just have to meet a minimum fiber goal each day.
Seriously think you would be happy with that.
Also somebody mentioned crossfit, honestly for somebody like you this would be a great option. It has a group atmosphere that is very inclusive and will let you meet others that have the same goals as you. Just something to think about.
Seriously think you would be happy with that.
Also somebody mentioned crossfit, honestly for somebody like you this would be a great option. It has a group atmosphere that is very inclusive and will let you meet others that have the same goals as you. Just something to think about.
Posted on 6/20/17 at 10:32 am to lsu777
Except CrossFit isn't healthy. It's hell on your joints and most people I know that have done it end up pulling something
Posted on 6/20/17 at 9:37 pm to TigerChief10
quote:
TigerChief10
Don't dumb up this thread please. The same can be said for most any sport/physical activity if not done correctly
Posted on 6/20/17 at 11:06 pm to TigerChief10
It isn't healthy because they failed to know their limits? Sure it's harder on your body than true bodybuilding, but this is a guy that is new to training. Not like he has years of wear and tear on his body.
Posted on 6/20/17 at 11:20 pm to TigerChief10
I wonder how my ROM & flexibility have improved since doing CrossFit . Can you explain
Posted on 6/20/17 at 11:33 pm to Lester Earl
This post was edited on 6/20/17 at 11:35 pm
Posted on 7/4/17 at 2:32 pm to Groovie
I'm recovering from alcohol myself
I'm down to 148 when I was at 185 in my peak. I'm 6'and weight won't stay on
I'm down to 148 when I was at 185 in my peak. I'm 6'and weight won't stay on
Posted on 7/4/17 at 3:07 pm to Groovie
Congrats on the sobriety. I just celebrated 5 years and lost 85 lbs overall. I started with YouTube videos and light dumbbells. I prefer the Bob Harper ones. I actually started with 6 lb and worked up to 12 lbs before I switched to weight training.
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