Hello, appreciate anybody willing to help with this. I want to make a daily routine that I can stick to, both to keep things simple so I don't have to think about it so my adhd brain won't just say "isn't it easier to sit and think about this than to do it?", and so I have something concrete to point to when telling people I can't eat something, because I'm on a diet of this.
I'm having trouble putting together something sustainable for my daily practice. My main issue is lack of knowledge on proper practice for nutrition/fitness. What workouts are effective, what foods give the right nutrition, etc.
Don't worry, I'm not coming to you with a blank slate, just some code that needs debugged.
DIET:
My nutrition needs are simple. I'm looking for one meal I can eat consistently for as long as possible. Perhaps 2-3 if you're freaked out about me eating one meal for months on end, but one trait I have is I don't get sick of the things I eat. The idea is this meal will be the baseline, and I can modify it as needed for variety's sake, but so long as the base ingredients are included, it will have all the nutrition I need for daily health.
Current plan is something like this
Breakfast:
- 2 slices of bacon
- 2 eggs
- a slice of onion
- a slice of toast
- a banana (for potassium and all that)
Lunch/Supper:
- 8-12 oz steak with a lemon juiced and zested onto it
- celery
How far off is that from the bare minimum thought needed to sustain a healthy human? Literally, I'm looking for bare minimum, additions and changes can happen later, such as turning this into a soup with carrots and stuff, adding broccoli, substituting the steak for chicken some days, or making it a salad, stuff like that. But bare minimum nutrition you would be comfortable eating for the rest of your life if it's all you had to eat is what I'm going for.
FITNESS:
I have very little clue about fitness regimens. I want to mix some muscle building with high calorie-burning exercises, but I don't know which workouts do which or to what extent. Like, if I do 20 burpees a day, increasing over time as my muscles grow, is that enough? Then maybe a 10 minute HIIT regimen to help burn calories? If I had easy access to a pool I'd just do that all day, lol.
That's basically my current plan, and even that I'm not doing because what if it's way wrong and will end up hurting me instead? Also stretching and stuff, what stretches and for how long? This, fitness, is where I have much less clue what I'm doing. I just need something simple and replicable every day, or perhaps a workout A and B for every other day to round things out or something, and rest on Sunday and Wednesday.
Also I don't know how hard it is to target certain muscles. I'd like to build a strong core to help my posture, back muscles since I'm sure I'm neglecting them, and also any muscles not related to lifting things, as that's basically the one thing I do consistently at work, which is mostly lifting 60-80 lb boxes off the ground and 10-15 lb objects out of those boxes. So I can lift and hold 160 lbs for a few minutes easy, but I struggle to do 15 push-ups, and I've never been able to do a pull-up.
My main focus is weight loss, but I can't neglect the muscles or my body will eat them for energy, so I need to build muscle as well.
Edit add: I should probably mention that time is not a terrible constraint for me, just endurance. I'd rather not make a 45 minute routine if 15 minutes or just a certain number of reps is enough, but if you think that's what's needed for my needs, I'll do it.
All help appreciated!
And just in case I stick around, or come back with an update post, I'm starting at 230 lbs of maybe 30-40% fat (after the Christmas splurge *nervous laugh*) with basically enough muscle to do my daily job as stated above. As of today I still have yet to do a single pull-up in my whole life. Hope to do at least one in the next few months.
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