Day 1 Advice

>>41548017

>smoking

why dont you just kys asap?

>>41548029
I'm trying to kill myself with cigarettes, it just takes so damn long

>>41548017
'Used to be a runner', you can cram that. Exercise. Stop smoking. Stop paying more for 'organic' food because it has no benefits you moron. READ THE STICKY. Get some willpower you doughy fuck. That physique (and therefore your physique) is disgustingly non-athletic; the guy looks like a broken, wet, unmanly, craven, lily-livered, chicken-hearted, limp-wristed namby-pamby.

>>41548017
just drop the money on the gym membership and go workout

fuck your dumbbells

>>41548017
read the sticky you lazy fuck

>physically lazy
>gets fat
>Mentally lazy
>????

All the advice I can give you as a guy who used to smoke and works out at home:
Stop smoking, just quit cold turkey. People do it successfully all the time, don't psyche yourself out, don't look up withdrawal symptoms, just try to put it out of mind. I don't wanna sound like a new age fag, but maybe try meditation just to clear your mind.
Also, start running again. Try just jogging 20 minutes a day. Start doing pushups/pullups/situps every other day for at least 30 minutes, as well as the 20 minute jog. Start counting calories. Thats it, you will see results pretty quickly if you keep to that. Once you start getting in shape up the bodyweight exercise frequency, maybe try doing a split and find ways to work in the dumbbells.

>>41548017
Quit smoking for the love of god. It'll reduce your chances of getting a respiratory disease or condition.

E.g. COPD, emphysema, pneumonia, cor pulmonale, lung cancer, asthma, pulmonary fibrosis, bronchiectasis.

Seriously go to any respiratory ward at any hospital and observe the patients there. 99% of them have a smoking history. You'll never want to touch a cigarette/cigar again.

Your exercise tolerance will sharply decrease, I've seen patients that can barely make it to the toilet from their bed, while on O2 via nasal prongs, using a 4 wheel walker and/or having someone standby to assist them. They're also struggling to breathe as they walk, anxiety rises as they think that they may pass out from 7-10/10 breathlessness.

You could be coughing up green-yellow sputum all the time, some patients need assistance (google percussions+vibrations) to remove their secretions to prevent trapped pathogens from causing a lower respiratory tract infection.

The list goes on, want me to continue?

>>41548017
>stocky
youre just a fatboi

>>41548017
>long time lurker
fapping to cbt doesn't count. Read the sticky u lazy fat fuck.

>>41548017

>tone up

flex a cep and kys

>>41548017

Dumbells are a perfectly acceptable way to get in shape. If you're doing over 12 reps with that 30 pounder, then maybe you should consider getting heavier dumbells. (This includes body weight exercises)

Organic vegetables and fruits are also absolutely advised.

Also, you're not eating healthy if you look like that guy in the photo.

>>41548017
Do meth.

>>41548085
>>41548017
Age? how long have you been smoking? how much more are you going to smoke? those answers will determine whether or not your even worth anyones time here.

in respect to your size, weight, and smoking, you might have already set yourself up to look very sick even when fit.

>>41548017
If you want to lose the weight, make your diet your #1 and #2 priority. Workout with those shit weights you have a little every day, focus on form, your goal is to not lose all your muscle, which is unlikely since you're fat. #3 is do some running sometimes I guess, if you like it, I still reccomend swimming or cycling to fat people tho.

Diet should consist of minimal meat (not cut out completely) ; boiled eggs (under 3 a day) ; brown rice + beans; and a shit ton of salads. No fast food, no dairy products.

I worked with people like you before, you eat a shit load as a habit, always have a salad made, and munch on that when you feel like it, it'll also feel you up hardcore if you're hungry. If you eat anything calorie dense eat it at the very end of the meal.

Weigh yourself regularly, if it doesn't work then you'll have to enforce portion control.