Hi everyone.
Let me start out with a little history. I'm 23 years old. Been in the gym since I was about 16. However, lately schools been taking over my life, and have slacked off hard the last eight months or so. Now I'm trying to get back into the swing of things. I've gotten so far out of shape it's scary. Girlfriend actually just left me, and according to her friend it's because "I let myself go". Needless to say, it motivated me.
Previous and current stats- I'm currently 5'8 190lbs, with about 18-21% body fat, which believe me, I won't pull hotter than my ex like this. ha One year ago, I was about 200lbs at 8-9% body fat, isn't greatest but I was proud of my work. I've also noticed that my face is bloated. Also, my erections have become "less full"(they don't look or feel as big). I even have erectile dysfunction randomly during sex. All this leads me to think this gain in fat has caused my T to drop significantly, not good for a newly single FSU student. lol
Program- I plan on doing an hour of cardio(probably on a bike) before breakfast Monday-Friday. Then after classes are over I am going to do a 30-30(30min weights - 30min cardio) type workout mon-fri. My weight routine will look something like this:
mon-Chest Tri
Tue-Back-bi
Wen-legs
Thur-shoulders
Frid-Abs/calves(had to fill the day lol)
Every workout will be 30min immediately followed by 30min on a bike or some sort of cardio.
Diet-I want to start out at a 3000 calorie intake daily, just sounded like a good number. However, I guess my real question is what and how have y'all been successful in losing max body fat at a fast pace? I realize everyone is different, but I don't even have a ballpark estimate of what I burn daily. Besides a $150 calorie counter, how can I zero in on what I should consume? Regardless, I'll try and break it up into 8 meals a day. Is it best to save up for a calorie counter? If so, what kind?
Goal- my goal is in the first 30days to strip as much weight as possible, maybe 30lbs, of course while trying to avoid becoming "skinny-fat". Then, up the calories, mostly protein calories, and also switch to a push-pull-superset type routine to pack on some lean muscle while burning a lot of calories.
I really want to strip this body fat. It disgusts me to think that I'm about 36lbs of it. ha Any input, links, or additional advise on where to start, what's worked for you, or what I should change would be awesome.
I'm sorry for the long post; I really needed to vent as well. Thank you for your advice. I look forward to having professional knowledge at my disposal while getting myself back on track to the better me.
Let me start out with a little history. I'm 23 years old. Been in the gym since I was about 16. However, lately schools been taking over my life, and have slacked off hard the last eight months or so. Now I'm trying to get back into the swing of things. I've gotten so far out of shape it's scary. Girlfriend actually just left me, and according to her friend it's because "I let myself go". Needless to say, it motivated me.
Previous and current stats- I'm currently 5'8 190lbs, with about 18-21% body fat, which believe me, I won't pull hotter than my ex like this. ha One year ago, I was about 200lbs at 8-9% body fat, isn't greatest but I was proud of my work. I've also noticed that my face is bloated. Also, my erections have become "less full"(they don't look or feel as big). I even have erectile dysfunction randomly during sex. All this leads me to think this gain in fat has caused my T to drop significantly, not good for a newly single FSU student. lol
Program- I plan on doing an hour of cardio(probably on a bike) before breakfast Monday-Friday. Then after classes are over I am going to do a 30-30(30min weights - 30min cardio) type workout mon-fri. My weight routine will look something like this:
mon-Chest Tri
Tue-Back-bi
Wen-legs
Thur-shoulders
Frid-Abs/calves(had to fill the day lol)
Every workout will be 30min immediately followed by 30min on a bike or some sort of cardio.
Diet-I want to start out at a 3000 calorie intake daily, just sounded like a good number. However, I guess my real question is what and how have y'all been successful in losing max body fat at a fast pace? I realize everyone is different, but I don't even have a ballpark estimate of what I burn daily. Besides a $150 calorie counter, how can I zero in on what I should consume? Regardless, I'll try and break it up into 8 meals a day. Is it best to save up for a calorie counter? If so, what kind?
Goal- my goal is in the first 30days to strip as much weight as possible, maybe 30lbs, of course while trying to avoid becoming "skinny-fat". Then, up the calories, mostly protein calories, and also switch to a push-pull-superset type routine to pack on some lean muscle while burning a lot of calories.
I really want to strip this body fat. It disgusts me to think that I'm about 36lbs of it. ha Any input, links, or additional advise on where to start, what's worked for you, or what I should change would be awesome.
I'm sorry for the long post; I really needed to vent as well. Thank you for your advice. I look forward to having professional knowledge at my disposal while getting myself back on track to the better me.