My Lifestyle is Unhealthy

[necine]

I'm 22. After college ended I got a job and moved into an apartment. 1 year later I've gained 25 pounds, still smoke, eat fairly unhealthy and feel pretty much like shit most of the time. I'm not in that bad of shape considering... I'm 5'9" and weigh 175. However, I've lost my 6 pack abs and much of the strength I put on while in college.

I've developed a strategy to help stop this with a list of goals. I smoke about a pack a day, and between the bar a couple times a week and eating out I figure I waste about $500 a month. This is completely wasteful and unnecessary. I'm quitting smoking tomorrow, working on a gym membership (should have one tomorrow), working on an exercise routine, and a meal plan. I also need to stop having sex with sluts... seriously, it's dangerous. Anyways, I went grocery shopping today and picked up some good healthy foods.

Health Goals:
1) Prepare Dinner + Pack lunch 4 days per week. These are mutually inclusive because I'm cooking like 6 servings at a time. Eating dinner out is okay once or twice a week. Eating out for lunch is okay once per week.
2) Quit Smoking.
3) Get gym membership, and attend 3 days per week.
4) Take fitness related class that I'm interested in. -- Martial arts, etc.
5) Eat around 6 small meals per day instead of gorging myself twice.
6) Eat nice healthy breakfast every morning. Consisting of fruit + yogurt, or something healthy like that.

Lifestyle Goals:
1) Completely stop drinking for 3 months. After 3 months, wine and beer at home a few nights a week + bar trip once a week are okay. I'm not an alcoholic but quitting drinking is necessary for quitting smoking and it's an easy thing to quit for a while.
2) Brush teeth + Floss + Listerine twice a day. Right now I've only been brushing once.
3) Wake up at 6AM every day (excluding weekends)... usually I'm running out of the door to make work on time. I want to be able to relax and enjoy my morning before work.
4) Buy a bed. I sleep on a mattress on the floor and I'm sick of it.
5) Buy a decent computer desk. My desk right now consists of a fold out table.
6) Buy a new car... my car just plain sucks and could break down at any minute.
7) Get socially active outside of the bar. Seriously, all my friends and I do are go to the bar. It's getting boring... I want to get out and do some camping, hiking, fishing, mountain climbing, paintballing... I really enjoy this stuff and haven't been doing it.
8) Buy better work clothes... I look like a scrub at work. Time to fix that.
9) Stop having sex with sluts. lol. I have no stds and want to keep it that way!

Financial Goals:
1) Start a Roth IRA. 401K contribution is already at 10% -- At least I'm doing something right.
2) Save 7k in cash by the end of the year plus what I already have saved which is really not enough for an emergency fund.
3) Completely pay off credit cards and do not go into debt again. I only have 3k in debt but I can feel this pressure on me and I don't like it. I don't like paying interest on sick of it.

Day 1 starts tomorrow... I quit smoking, start eating healthy, and start exercising... even if I don't have the gym membership for a little while. I will keep this as a fitness journal I guess. Boy this is going to be tough... but my resolve is firm this time. Your ideas, suggestions, and words of support are encouraged.

Thanks,

Necine

 

[us3rnotfound]

I believe that is 180


More execution, do or do not, there is no try, Hello?

 

[GenHoth]

Good luck!

 

[SociallyChallenged]

Hey, good luck with this. We have a ton of threads on nutrition and exercise if you're willing to search through. Also, you can search my user name 'cause I'm involved in most of those threads. Also, if you have any specific questions that you can't find the answers to, throw a PM my way and I'd be glad to help. Again, good luck.

+SC

 

[Java Cafe]

Great, great goals. I commend you for taking these head on. Very few people look at their lives with as much honesty as you have, especially at your age.

Make sure you do not let a setback in one specific area affect your overall determination. Keep a log/progress report, review/revisit your successes frequently; that always boosts motivation.

Good luck!

 

[conorvansmack]

Go get'm dude. That is an ambitious set of goals for anyone. Keep checking in for support and advice!

 

[Kaido]

My only suggestion is to change just ONE thing at a time. For example, start by making breakfast every day for a week instead of skipping it or eating out. One small change at a time, that's the key to success.

If you try to do a complete life change all at once, chances are you will fail. That is because we are creatures of habit. It's easy to be super motivated for a day or two, but then we fall back into our old habits. You'll slip and you'll feel guilty and you'll quit. It's demoralizing and you'll feel that these changes are just too hard, even though you really want to make them. But if you know the simple trick to real change, then it's easy to do. The trick is that we can only do small changes in our lives effectively. If you realize that and act accordingly, then you will achieve your goals over time.

The problem is that everyone wants instant satisfaction. We want it all right now and we don't want to wait for anything. But with changes in our lives, it simply doesn't work that way. In fact, scientific studies say that it takes 3 weeks to successfully integrate a new habit into our lives, so if you're serious about something, prove it by doing that ONE thing for 3 weeks. Then add something else. I'm not saying that you can't add other things at the same time, but you do need to keep focused on small things so that you can effectively manage them.

So my question is:

What is the first thing that you are going to change?

 

[Patt]

Wow ... that is quite a list.

I've made some rather radical changes recently too:
1. Went from a fairly heavy meat-eating, egg-eating, milk drinking to a vegetarian/vegan diet, and feel waaaaaaay better.
2. I changed my work schedule so that I can work out in the mornings, and do so 4 times a week.
3. I now pack all my food from home that I need while at work.
<edit> 4. I stopped drinking entirely. </edit>

My cholesterol is down about 20%, and my blood-is down about 25%, both into healthy ranges. I want to see my daughter grow up. I've got way more energy, and have been shedding pounds like crazy

Good luck :thumbsup:

 

[sonambulo]

Originally posted by: Kaido
My only suggestion is to change just ONE thing at a time. For example, start by making breakfast every day for a week instead of skipping it or eating out. One small change at a time, that's the key to success.

If I could bold that any harder, I would.

I've seen friends and family try the same thing as you're attempting necine. It's admirable but almost impossible. No matter how good your intentions are after a while you'll slip up on something and after subconsciously tying it all together, everything will stumble and then you'll be back at square one.

One step at a time and up the intensity gradually.

 

[spamsk8r]

Originally posted by: sonambulo

Originally posted by: Kaido
My only suggestion is to change just ONE thing at a time. For example, start by making breakfast every day for a week instead of skipping it or eating out. One small change at a time, that's the key to success.

If I could bold that any harder, I would.

I've seen friends and family try the same thing as you're attempting necine. It's admirable but almost impossible. No matter how good your intentions are after a while you'll slip up on something and after subconsciously tying it all together, everything will stumble and then you'll be back at square one.

One step at a time and up the intensity gradually.

Could not agree more. One thing at a time is exactly how you obliterate each and every goal. You wouldn't attempt 4 different projects at the same time at work, would you? What makes you think this will be any easier? If I could make a recommendation, take care of the smoking first. Everything else will be easier (especially the gym) if you don't have that monkey on your back, and there's not a single other thing you can do that would be better for you.

 

[gururu2]

sometimes people believe that if they undertake an overhaul of their lifestyle that they will meet enough goals to override the eventual shortcutting that takes place on certain goals. For example, "it's ok if I have that cigarette because I havent drank in 5 days and I got to the gym last night". the problem is that as you juggle each goal with time, you eventually end up relapsing on all of them. especially true if you cannot remove yourself from your present environment and social clique.

pick only 1 or 2 goals that you believe will impact your health the most. sticking to those goals will be the hardest challenge you will face. smoking IMO is pretty much number one. however if you are at an all time low in impulse control, pick something a little bit easier to let go of; or something that feeds into a cascading route in self destruction (promiscuous sex for example).

a more reasonable plan would be to:
Stage One (4-6 weeks):
1) exercise 15 minutes 2x a day (anything, doesnt need to be hardcore)
2) limit yourself to a smoke only a few necessary times a day

Stage Two (4-6 weeks and only if you have maintained steps 1/2):
3) Only hit bars on weekends
4) Cutout all hard liquors

etc etc.

 

[necine]

Originally posted by: spamsk8r

Originally posted by: sonambulo

Originally posted by: Kaido
My only suggestion is to change just ONE thing at a time. For example, start by making breakfast every day for a week instead of skipping it or eating out. One small change at a time, that's the key to success.

If I could bold that any harder, I would.

I've seen friends and family try the same thing as you're attempting necine. It's admirable but almost impossible. No matter how good your intentions are after a while you'll slip up on something and after subconsciously tying it all together, everything will stumble and then you'll be back at square one.

One step at a time and up the intensity gradually.

Could not agree more. One thing at a time is exactly how you obliterate each and every goal. You wouldn't attempt 4 different projects at the same time at work, would you? What makes you think this will be any easier? If I could make a recommendation, take care of the smoking first. Everything else will be easier (especially the gym) if you don't have that monkey on your back, and there's not a single other thing you can do that would be better for you.

Good suggestions guys. Hmmm.... Well it's day 1 with no cigs. My house smelled kinda funky so I febreezed everything. My clothes all smelled like smoke, I washed them all.

The meal thing isn't that hard for me because I'm a pretty good cook as it is. The money stuff I just figure will fall in line by saving 500-600/mo lol. I'll probably hold off on the fitness class.

I also did situps and pushups for 30 minutes today.

 

[PlasmaBomb]

Good job, all the best with your lifestyle change.

 

[Kaido]

Originally posted by: necine

Originally posted by: spamsk8r

Originally posted by: sonambulo

Originally posted by: Kaido
My only suggestion is to change just ONE thing at a time. For example, start by making breakfast every day for a week instead of skipping it or eating out. One small change at a time, that's the key to success.

If I could bold that any harder, I would.

I've seen friends and family try the same thing as you're attempting necine. It's admirable but almost impossible. No matter how good your intentions are after a while you'll slip up on something and after subconsciously tying it all together, everything will stumble and then you'll be back at square one.

One step at a time and up the intensity gradually.

Could not agree more. One thing at a time is exactly how you obliterate each and every goal. You wouldn't attempt 4 different projects at the same time at work, would you? What makes you think this will be any easier? If I could make a recommendation, take care of the smoking first. Everything else will be easier (especially the gym) if you don't have that monkey on your back, and there's not a single other thing you can do that would be better for you.

Good suggestions guys. Hmmm.... Well it's day 1 with no cigs. My house smelled kinda funky so I febreezed everything. My clothes all smelled like smoke, I washed them all.

The meal thing isn't that hard for me because I'm a pretty good cook as it is. The money stuff I just figure will fall in line by saving 500-600/mo lol. I'll probably hold off on the fitness class.

I also did situps and pushups for 30 minutes today.

You might want to pick up some nasty juice like white grapefruit juice. I helped a friend quit smoking using a program that used that a few years ago. I don't remember all the specifics, but every time you get an urge to smoke, you pour yourself a drink of the nasty juice and force yourself to chug it. Over time, that "bell" in your head that you associate with the pleasure of taking a drag reassociates itself with a nasty, terrible drink. Works pretty quickly too

Edit: You should really try this, rather than trying to be a "man of steel". Habits are like cardboard boxes. The rule is, the box always has to have something in it. If you want to get rid of a current habit, you absolutely have to put something something in its place. If you want to quit smoking, you can't leave that empty - you have to replace it with something. Put the nasty grapefruit juice in there

It's the same with your new diet. If you're driving around and you're hungry, DING! The bell goes off and you head for the nearest fast food franchise. But if you pack a tasty sandwich in a brown paper bag and have some yummy goodie alternatives like apple and orange slices with you, boom - your habit box is filled and your habit has been replaced.

 

[drbrock]

Good Job on the lifestyle change.

I agree with the other members. Take it slow. I read the ABs Diet by Men's Health and that book completely changed my life after college.

10 percent on your 401k is fine being 22 saving that much over the course next 30 years of your life to have a great retirement fund. As far as emgerncy fund put 4 or 5 thousand into an online savings account that is earning 4% like ING Direct. The rest you should trying to fit into a Roth IRA.

Good Luck

 

[necine]

Okay... so it hasn't been that bad. Aside from cig cravings every 2 seconds most of the time I just try to think of something else or eat something. I've been eating like 30 carrots a day, lol. A TON of fruit yogurt, anything I can shove into my mouth. I've been sucking on lifesavers because they save good, and the obvious health implications involved with quitting.

I've been eating well, made turkey chili last night recipe is really easy and it only took about an hour to make... it made about 6 good sized servings. I've kinda let all the other goals take a sideline to the quitting smoking and eating healthy. I have no idea when these rabid cravings will go away but it's been 3 days and literally every five minutes the thought saturates my mind and pervades every thought process. I'm lightheaded, headaches, cold sweats, hard time sleeping... then i can't think because the only thought is I want a cigarette. To anyone that's quit I'll let you know right now... kudos man, because this is the hardest thing I've ever done.

 

[necine]

Incase anyone's interested... I'm still going strong, no smokes eating healthy... not really exercising too much yet. But the main thing is I haven't and wont smoke.

 

[SociallyChallenged]

Originally posted by: necine
Incase anyone's interested... I'm still going strong, no smokes eating healthy... not really exercising too much yet. But the main thing is I haven't and wont smoke.

Awesome, man. At the moment, cig's are priority #1. I would suggest maybe start tossing a workout routine into your week to maybe distract you when your cravings are worst. I don't know if there's a certain time of day that gets you (like when you're bored and sitting around), but I know a lot of people smoke when they're not doing anything. Again, take your time and ease into it. If you feel like it and you decide to jump into an exercise plan, then that's great, but just take your time. Quitting the cigarettes is the hardest thing and the priority. Deal with it as such (like you are, already) Great job and keep it up.

 

[Boztech]

Props to you man, keep it up.

If I may suggest some reading, all books which helped change my life;

Steven Covey "The 7 Habits of Highly Effective People"
Dave Ramsey "Total Money Makeover (Revisited)"
Thomas Stanley "The Millionaire Next Door"
David Bach "The Automatic Millionaire"
Men's Health "The Abs Diet"

 

[necine]

Originally posted by: SociallyChallenged

Originally posted by: necine
Incase anyone's interested... I'm still going strong, no smokes eating healthy... not really exercising too much yet. But the main thing is I haven't and wont smoke.

Awesome, man. At the moment, cig's are priority #1. I would suggest maybe start tossing a workout routine into your week to maybe distract you when your cravings are worst. I don't know if there's a certain time of day that gets you (like when you're bored and sitting around), but I know a lot of people smoke when they're not doing anything. Again, take your time and ease into it. If you feel like it and you decide to jump into an exercise plan, then that's great, but just take your time. Quitting the cigarettes is the hardest thing and the priority. Deal with it as such (like you are, already) Great job and keep it up.

Thanks for the support and advice. There are many times of day that get me... my 45 commute is the harshest. I've found that mixing up my driving can help... I take some off road I've never taken before and it interests me. It adds a little to my commute but it's worth it to keep my mind distracted. I've been 1 week into my quit and really it's not as bad as my attempts before because I know I don't want to smoke anymore (before I still wanted to smoke), now it's just addiction I need to overcome.

I got my gym membership. 4 months for $145... not bad. I'll start working out, lifting and cardio to burn this fat off.

I appreciate the support man... 7 days so far! =)

 

[Flapjacks]

You know you could save a lot of money by making your own home gym...

Let me break it down:
So say your 4 months at $145 = $435 a year
You can buy a Power rack for $300 off ebay (highly recommended as long as it is rated for a good amount of weight) http://cgi.ebay.com/PowerLine-...VWQQrdZ1QQcmdZViewItem
300lb of Used weight which includes Olympic Bar from Play it again Sports for $119.00 (Dick's/Sport's and PIAS have a deal every month or so for this price)
And a Cheapo FID or Flat bench from the store for around $50-100 depending on if its Flat or FID(Flat/Incline/Decline Adjustable) respectively.
You're looking at a $100 more at most for a year, but does your membership have a resale value? Do you have to wait for people to get off your equipment? Ever get shy because you are grabbing the 20lbs. while everyone is curling 60's?

This is assuming you have the space, but usually you can make compromises, like not buying the Power rack and buying a squat rack instead ( I got a used one for $40).
With these free weights you can get creative and target muscle groups that you didn't know you could by buying a stability ball and olympic dumbell bars ($40 for both).

The bottom line, if you are trying to be money conscious and loose weight, this will give you no excuse; and if you decide to be fat like me, then stuff you bought is made of steel and has a street value just like copper and gold do.

 

[IEC]

Originally posted by: sonambulo

Originally posted by: Kaido
My only suggestion is to change just ONE thing at a time. For example, start by making breakfast every day for a week instead of skipping it or eating out. One small change at a time, that's the key to success.

If I could bold that any harder, I would.

I've seen friends and family try the same thing as you're attempting necine. It's admirable but almost impossible. No matter how good your intentions are after a while you'll slip up on something and after subconsciously tying it all together, everything will stumble and then you'll be back at square one.

One step at a time and up the intensity gradually.

It would be hard to do, but if he has *REALLY* made up his mind then he could do it.

We believe in you necine

 

[IceBergSLiM]

Nothing wrong with sluts if you are safe.

Seriously that is alot of things. Do not get discouraged if you are not making progress as fast as you like to. Some of those things will take time. You took weeks months to form those habits will take weeks/months to form new better habits. Be realistic.

 

[conorvansmack]

Nice job dude! Working out at a gym is a good idea because it reinforces the routine of working out. I wasn't able to be dedicated to it when I tried to work out at home, there were just too many distractions.

The advice that you're getting about replacing smoking with something else is great. If it does get really difficult and you have the interest/money, ask a physician about a smoking cessation program. The guy next to me at work used to smoke like a chimney, but he quit without any problems.

 

[conorvansmack]

How have the last two non-smoking days gone?