Starting a new life

**Bendin' Barbells** · 11-01-2012, 08:02 AM

Hey guys, the name's Drake. I'm 23 years old. I started training back in 2005 when I was 15. Between then and 2009 I achieved a lot of great things lifting. I was 5'9" 185lbs and bench pressed 305, did 5 ATG squats with 275lbs, and deadlifted 365. I overhead pressed 245 and did 13 straight pullups as well. I got married and started working as prison guard and the mental stress from that work, as well as the sedentary lifestyle ended up causing me to gain weight.

My wife and I had a baby, so I gave up my 3rd bedroom in the house for the baby and ended up letting a friend borrow my weights. I haven't lifted weights in about 2 years, but the other day I went to the gym and bench pressed 225 for 4 reps even after I hadn't trained in so long. I used to be an amateur boxer with a 2-0 record. Last night my buddy and I were hitting the mitts and I winded within a minute. I'm nothing like I used to be and it's causing problems with the way I see myself, and problems with my marriage.

I ended up going and buying a carport and I'm going to put my weights in that. My buddy is going to give me my weights back tomorrow, so I'm going to have my weights back and all my boxing equipment. I'm looking to get into the mix of things very lightly. I'm going to do just like I was before, and focus on compound movements and progressive overload. I'm going to start out light and just add 5-10lbs per session. I'm going to focus a lot more on lower body than I did previously. I'm going to do both high and low reps, as well as some speed training - Olympic lifts.

My question is mainly cardio oriented, or any type of significant cutting advice. I currently weigh 227lbs and I want to be 177lbs. My endurance and cardio health is significantly bad. I mean if I walk a mile I feel like I'm going to fall over dead. I don't want to have a heart attack or anything while I'm training, but I am curious to what I could do to help me lose this weight and get my heart in better conditioning.

Since I let myself go, I've been diagnosed with sleep apnea, systolic hypertension, tachycardia and high cholesterol. I want to get in better shape, so those things go away or at least minimize their affects in my life.

Thank you guys for reading such a long, in depth explanation. I appreciate your advice and time.

**the_predator** · 11-01-2012, 06:59 PM

Best thing to do is start slow. I mean if walking a mile nearly kills you then try just walking for 5-10 mins at a slow pace and work from there. Stop the lazy things too. Park further out in the lot so you have to walk further. If you take an elevator/escalator any time, take the stairs instead. On lunch break don't just shoot the shit with the boys after you eat, go and take a small walk. Everybody that sees this will tell you diet is everything...and they are right! If you don't change your diet and do everything I said it still won't amount to shit because if you are putting in more then you are putting out then you are just spinning your wheels. You are in the right place though my friend. There are some vastly knowlegdable bros on this form. Check out the diet and nutrition section too. That will give you some ideas. Good luck brother!

**CaptainNapalm** · 11-11-2012, 10:43 AM

I would start with a basic, consistent and effective compound lift based routine for the first three months. Use exercises such as squats, deadlifts, rows, pull ups, chin ups, bench press and shoulder press in proper form. Start light focusing on form with progressive weight increments for each major lift every week. I wouldn't invest your energy into direct cardio just yet. If a solid four sets of heavy squats for 8 - 15 reps doesn't get your heart pumping hard enough I don't know what will at your stage. After three months, once you achieve some form of basic transformation you should re-evaluate your routine and make adjustments to avoid plateaus, continue progressing and focusing on lagging body parts or lifts. You can start introducing a cardio at this stage among other fine tunes and adjustments to your program. Simple is best at the start.

**cactus-pits** · 11-18-2012, 12:58 PM

I can relate..and I have recently gotten in incredible shape and lost about 35 lbs too (took 1.5 years)..I started doing Zumba..I know, laugh it up..but I would go and stand in the back half of the room and sure I was embarrassed for awhile and sucked at it..but, it is an incredible workout and easy on your body..good loud music and tons of chicks..it's like 60 girls and maybe one other guy besides me..I go 2-3 times a week..
just my 2 cents bro..check it out

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