Easy workout plans/advice for a newly sober guy?

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2022.01.25 17:08 Vat-R-U-Talkin-About Easy workout plans/advice for a newly sober guy?

Hello, 29 year old male here. 5'8, unfortunately.
I ballooned up to 220 back in 2017 thanks to a mix of binging on alcohol and junk food and anxiety/depression. I lost 20 pounds or so over the following 3 years and I hovered around the 200 mark until last summer.
I managed to stop drinking for 4 months and lose 25 pounds before I had a traumatic experience and spent the following few months going on benders. Didn't even bother to weigh myself until I signed up to donate plasma and got weighed on a regular basis. I was sure I'd put a lot of it back on.
To my amazement, I somehow lost 12 additional pounds during that timeframe. Probably because I wasn't eating much. Probably because of depression. I still feel like a sack of crap even though I'm at a much more comfortable 170 or so pounds now and I'm beginning to look/feel like my old self. Many of my old clothes are going back into my rotation and my face is starting to thin out.
Anyways, long story short, booze free since December 22nd 2021. I'm less concerned about losing weight than I am about getting my fitness and energy levels to a good place. I've been spending 30 minutes in the evenings at good old Planet Fitness lifting weights. Right now only doing biceps, triceps, deltoids and abs on the machines. Then 30 minutes of cardio on a spin bike. I am very good at sticking to a workout plan since pre-booze I was very active.
I used to be a cross country runner so the cardio aspect is nothing new to me, but I would like to gain some muscle and get my physical strength in a decent place. I'm pretty ignorant when it comes to weights. I was 130 pounds soaking wet at one point when I was running every day. Not trying to get back to that point, just hoping to set myself up for success and health as I approach 30. I may be nearly 50 pounds lighter but that doesn't mean much if I'm physically weak.
My diet leaves a lot to be desired and could use some work. But I focus a lot on eating whole foods nowadays and keeping my protein intake up. I don't eat red meat or fast food and generally keep junk food out of my kitchen unless I have guests coming over.
Any tips, guidance, personal experience with this, etc. would be greatly appreciated.
submitted by Vat-R-U-Talkin-About to stopdrinkingfitness [link] [comments]


2022.01.25 17:08 Gamergal76 Help rehabbing IT band

Just to get this out of the way, I've done some google searches and looked at posts on this subreddit already.
I am a female early 30s runner and I've been running on and off for the last 15 years or so. Last summer I trained on my treadmill for a 10K. Me being stupid, I never ran outside because, well, I hate it.
So I run this 10k and I feel a sharp pain, worse then ever before in my left IT band. I'm left side dominant and IT pain isn't new, but this is a different level.
I stay off for a few months and I'm back to training on the treadmill. Overall it does okay, but I still feel pain with basic turning and walking sometimes. I'm terrified to sign up for another race because I don't want to injure it again.
My routine: two days running, one day light weightlifting with a focus on legs for the most part, then rest day. On running days I walk 5 minutes, do 4 minute intervals with 30 second rest in between, then walk. I do basic stretching (I also hate stretching but do it anyway- I guess it's good for you?) Such as quads, hamstrings, calves, etc. Then I foam roll the knots in my calves and my IT band with a focus on where it connects at my hip.
Basically, what else can I do to make it not hurt do much? What should I include in my routine to help with recovery?
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