>me
>clean 220 lbs
>fricked my knee when leaving the Air Force
>started family
>have been sedentary for last 5 years
>now 315 and kinda wanna go back to the Air Force
>no idea how to start since I’ve never been this fat before
Help me out? Bought a gym membership and got different groceries, what are some routines to hit?
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just fricking eat less fatty
also running is good
Yeah he should definitely run as an obese sedentary man with a fricked knee. Don’t listen to this tard, do PT for your knee and do freestyle swimming or hiking for cardio
>obese
>fricked up knee
>also running is good
moron academy graduate
Why did you mention how much you clean in a thread that has nothing to do with cleans
It’s what weight I was with a 7% body fat or a “clean” weight lmfao
>220lbs
>7%bf
>doesn't know the first thing about diet and exercise
Fricking liar, just admit you went from pudgy to morbidly obese and you never exercised in your life.
I never said anything about not knowing how to diet, i said im looking for routines working around my fricked knee, homosexual
mobility specialists are some really cool dudes, youll have fun. my advice be social, your best stories will come from making new pals
>I never said anything about not knowing how to diet
Shut up you fat fricking moron, don't EVER think you can talk to actual humans like that you blubbery weak loser. I don't care what your pathetic excuse is for stuffing your fat greasy fricking face with food but you are dumber than me, you are weaker than me, you are pathetic. If you KNEW how to diet you wouldn't be 315 pounds you obese pathetic flabby failure. The absolute gall of some FAT OBESE WEAKLING who can't stop himself from shoveling food into his cavernous greedy belly to talk back to me, an actual human being with self control is nothing short of stunning. Bet you have stretch marks on your fat fricking blubber-gut, you pathetic excuse for a man. Take your fat-jiggling jowels and double chin, take your sleep apnea lard coated throat, and take your blown out knee that probably gave way because you were a fat moron to begin with, and go fricking die. Just have a nice day. The best part of this is that it doesn't matter what advice any anons give you here, you're going to try to diet for a few days, maybe a few weeks, and then your weakling little piggy habits will kick back in. Aww you had a tough day. Aww you're really hungry. You've been good - maybe one little treat won't hurt... then whatever weight you've lost you'll gain right back.
Jesus imagine being a bloated disgusting waddling mess with zero self respect who allowed himself to blimp up to such an immense and unhealthy weight, and feeling like you have any fricking position to talk to actual human beings that way. If you were near me I'd b***h slap you, then run away as you struggle to move your immense corpulent body towards me, huffing and puffing with sweat, fat breasts and pepperoni nipples flailing wildly. Fat fricking moron.
is... is this the Gorilla Warfare copypasta?
bumping to see this moron seethe
>i said im looking for routines working around my fricked knee, homosexual
Here's where you're gonna get the basic b***h advice you don't want to hear. If you wanna lift free or get back in shape then see a physio, take along your medical records, work out your limitations and work on cleaning up your weakness' from your dead knee. If you're too poor and can't won't see a physio, specialist or even a GP about your knee because terminally American then good luck.
You'll have bad behaviours you've learned since you've got a bad knee, you'll shift your weight wrong and you'll be weak, you need to learn how to walk, stand, squat properly too. A routine or set of exercises pulled from a page or a video guide isn't going to gauge what individual problems you have.
Now. I fricking hate physiotherapists. So I understand it's going to be tough to swallow your pride and see one.
There's a lot of hacks, an incredible amount of them, the market is absolutely flooded with them and you're gonna have to maybe try a few before you find someone who understands your condition and isn't some phys ed dropout who fell into the industry. Just like there's good dentists & bad dentists, good chiropractors & bad chiros. If you get a bad one who defaults to lazy canned advice or tells you something batshit like there's no such thing as pain then move on after a couple of months and find a new one.
I’m curious anon, did you enjoy being in the Air Force and what was your job? I’m leaving for BMT in March
best job of my life until it wasnt, Aircraft Electrician, my experience wasnt normal though, fixed planes and made some friends in the Navy seals, so they would ask me to come fix stuff outside the wire ended up shot at. 9/10 would go back
Happy to hear that you enjoyed it. I’m going in as a 2A831 but I hear everyone says maintenance sucks
Maintenance is ass but God do I love ass. Imagine being some homosexual Intel guy LMAO
I’ll be honest with you: I wanted a comfy desk job but I ended up getting booked as an avionics guy. Never done any work like that before and never really had any interest in it, so we’ll see if I can do it or not.
I had my knee broken after a dislocation and ended up at about the same weight when I was waiting forever on surgery. Went through a few rough years of sedentary & drinking.
So, I did what I did before the army and during. I fasted.
I was way heavier than ever before so I did rolling 72's.
Now as someone with limited range of movement and full NEET on bennies lifestyle banned from driving, I do my physio at home, go for a couple of walks during the week and I do small fasts here or there to keep my insulin resistance in line and eat at TDEE/BMR at all times. At least once a year but usually twice I will dedicate a week to a good 7 day fast.
Bit of meditation, electrolytes, sleep, learned to chew my food, drink water with meals, proper preparation and planning. It's not that hard, you just have to not be mentally weak or follow utter memes that will run your body ragged.
Go to /fat/ and find out what your TDEE is and start consuming -1000 calories from it. If you're 315 you're probably at a TDEE of 17000-18000 a week. Learn what carbs are and stop consuming so many of them. Don't reward yourself with cheat days. Start fasting at least 24 hours a week, though 48 hours or 24/24 is more ideal.
Exercise is not how you lose weight. 95% of weight loss is diet. As for your fricked knee to easy with low impact exercises and weight until you're below 250 to start putting stress on it again.
>Got groceries
Anon, not to be rude but, you dont know what you should be eating to lose weight right now.
Stick to the basics, one meat in every meal, one carb in every meal, 3 sources veg in every meal.
Eat 3x a day, 400g total a meal without snacking besides water and black coffee and youll be in the best shape of your life even if you only use machines and cucle at the gym.
So a burger and no fries?
>Meat
Burger meat
>Carb
Burger Bun
>Veg
Onions, relish and lettuce
You lazy frick, you've gone Jack on your family.
>where do I start?
go back to what you were doing in rookies/boot camp.
make time for your physical fitness.
tell your family why you NEED to do this.
don't go back in.
set a routine.
eat right.
fill a rucksack with sand, and walk the block with the dog.
There is some FRICK in some other shit hole, TRAINING to kill people just like you.
Train your body and mindset to DEFEAT THEM.
t. ex air force
p.s. frickin weak ass b***h, I bet you don't even make your bed every morning... Get a FRICKIN HAIRCUT TOO, MAGGOT!