I gotcha babe..
here is sweed's ultimate weight loss program... helped me lose 35 lbs in 10 weeks.. was getting ready for a competition.
first things first you go to the gym, you have that covered. the next thing is diet. once you have that down then we can start going into workouts and meals.. i'll get into that now after i have my fillet mignon and risotto w a homemade bbq sauce, its very good and easy. small portion btw and it's good for u..
workouts.. i am doing 2 a day.. one in the morning- cardio,whether its walking for 30min- hr- fast paced or elipitcal or stair climber.. all very effective.
workout 2- weights - quick 30-45 minutes of resistance to keep muscles lean. then another 30mins- hr of cardio...
If you only have time for 1 workout/ day, thats fine, but try to get it some in the morning when u wake up before eating. your fasting all night so when you workout, all you burn is that fat.
meals... i was having 6-8 meals a day- consisiting of ( not the best way/ healthiest to diet, but works for me)
meal 1- 1 whole egg and 9 egg whites with a 1/2 c. of oats.
meal 2- a MR - meal replacement- it could be a bar, but i did shakes that have oats and protein already in it. i would coffee grind up the oats and put it in my bottle, then when it came time for the meal.. fill with water and chug!
meal 2- chicken and rice.. about 4 oz. of chicken ( i have a food scale) its rougly 30 g of protein, and 1/2 c of brown rice.. mm mm good.
meals 3- 6,7,8 - had either MR and chix and rice- whatever i had time for.
cheat meals maybe 2 that whole 10 weeks.. but once a week is fine, its only there if u hit a goal and or ate well all week.
i could have gone into much more detail with getting your BMR - Basal metobalic rate- and fat/carb/ protein rations and servings... but i got up at 3am and having stopped since... i hope this helps!
oh ya one more thing.... all those fat burners in mags suck... i recommend Thermorexin from www.anabolicfitness.com
- go in the AF store... it's great and they dont advertise because if they did it would be waay more expensive, best stuff i have ever used.... well not the best, the other stuff is kinda illegal but not, NM!--- but i wont get into that, lol