I've normally been fairly fit growing up. I lost much time to maintain myself after an injure from when I went to train for the USCG. long story short: back was injured, later medical discharge, unable to do much physical work for several months and just been able to recently get back into the gym after nearly a year of working the developement of my back's strength. pretty much been following with slightly more cardio then my lifting. have accrued much weight, fat, from last year when I got hurt. Any advice and moral is appreciated.

Well, you made the first BIG step... putting your goal out there, asking for help, and surrounding yourself with positive like-minded people.

1) Set a long term goal with a concrete deadline.

2) Break that goal into short term goals.

3) Set weekly goals (x pounds fat loss per week)

4) Set daily goals (nutrition, training, cardio/HIIT, sleep, lifestyle)

5) Focus on being present in the moment, giving your best to all you do each day, and enjoy the process.

For your goals, set your caloric and macro intake. Create a meal plan based on those targets. Design a workout plan that you will enjoy and can stick with.

It's all about compliance. You don't need to be perfect. Set goals that challenge you, yet you can attain.

If you have questions, don't hesitate to pose them to the group. The more active you are here, the more likely you'll be in succeeding.

First, thanks for your service! Sorry to hear about the injuries you have incurred. I understand how injuries can wreak havoc on our mental and physical well-being.

Second, @scottTousignat advice is spott-on in my opinion. 80-90% of attaining your goals is going to be in the kitchen. Start working towards that and you will start seeing and feeling the difference in and out of the gym! Here is a great video from Scott that should get you started on reaching your goals!!

Building Your Meal Plan

Thanks for the break down @ScottTousignant

Will check out the Meal Plan Video @Hawk_Given

I don't expect to be a Mr. Universe but to definitely go for a drop in weight and try to burn the pounds in a smart and healthy fashion so to target mostly fat.

Really appreciate the support. All my friends that used to go to gym with have pretty much quit or don't have or make time it seems. So have been feeling the adventure of self recreation been a slow process.

Sorry to hear about your injuries @Tyrvekk, but glad to hear you are ready to get back into it!

You have some good tips here already. Diet, like @Hawk_Given said, will be key to both weight loss and fat gain. Make sure you watch that video on the @mealplan page, and I see you're a platinum member, so be sure to take advantage of that to use the meal planner to figure out what sort of macros you are getting from your current diet.

Also, check out the @exclusive section where Scott's uploading weekly real time workouts which will be great for losing fat.

Do you have a routine you are following at the moment? If you do, post it here along with your current macros and we will help you out! #HTH

Jordan

currently my routine has been stretching and warm up for 5-10 minutes. 20 minutes of running before and after any excercise. This is what I did last week and repeating this week. I will have to look over on calculating macros later tonight.

Day 1 - 3-5 rounds of-> pushups 20 reps , squats 15 reps , crunches x 20, deadlifts 5-12 reps (depends on how well even with a belt my back takes the weight I set it at).

Day 2 - 3-5 rounds of -> Lateral raises 8-12 reps, oblique twists (as long as possible.), Shoulder Press 8-12 reps, seated rows 8-12 reps

Day 3 - Rest or 30-60 minute Jog

Day 4 - 3-5 rounds of -> Dumbbell Curls 8-12 reps, burpees 15, Tire flips for 100 meters

Day 5 - 3-5 Rounds of -> Dumbbell bench press 10 reps, bentover rows 8 reps, hanging knee raises 8 reps, dips as many reps as possible

Day 6 - rest or 30-60 minute jog

Day 7 - 5-7 Roumds of -> 50 meter sprint, 50 meter jog, 10 Pushups, 15 Crunches, 20 Squats

I'm with the others here that your main focus should be your food right now.

Since you can not outtrain a bad diet, especially if you wish to loose weight.

Just a personal note, as someone with back issues as well.. i would not run or jogg after a deadlift day or squat day. Rather set yourself on a cycle device / spinner or on a rower or find any other exercise that does not really tax the back to get some cardio in. You'll do yourself a big favor.

Running is quite taxing on the lower back due to the excessive movement. And if you habe backinjuries and just did heavy deadlifts or squats you don#t really want to add that on top.. especially now that you just started again and your body is not adjusted to such a load, and such repetetive use every day on top.

Find other variations for those days :)

If you need help with the macros - just post again and we can help you to figure the numbers. But in that case please provide all infos, from age, to height, bodyfat etc =)

Cheers!

Age : 27 Height :: 176 cm (5'8") %BodyFat :: %28

Here are my Measurements as well::

Neck: 15.5 in Chest: 40.5 in Forearm: 11.5 in Hip: 39 in Calve: 14 in Shoulder: 47 in

Arm: 13 in Waist: 40 in Weight: 177.8 lbs Thigh: 22 in

Looks like you are doing a good routine consisting of circuit training and cardio. The only thing I would change is your long distance jog. Maybe do that once a week, and on two other days do 15-25 minutes of HIIT - something like 1 minute run/jog, 1 minute jog/walk and repeat.

Have you calculated your macros on the @mealplan page yet?

Jordan

JoeHurricane I used the calculator for Macros and it gave me these numbers. I've never done Macros before for eating/dieting.

Calorie Goal of 2254 Calories a day

Protein 128 grams a day Fat 45 grams a day carbohydrate 334 grams a day

I will consider working more intensity intervals on the long jog days. But I do focus running uphills.

@Tyrvekk Kudos to you man!! getting back after injury takes a lot of determination ..!!

just an advice for getting to lower BF% I personally followed and got down from 24% to 15% BF in six months.

Follow intermittent fasting for a calorie deficit. It's a great way to cut while being in a deficit without starving, it helped me to cut while gaining muscle mass, keeping hormonal (Testosterone) and minerals in balance. It mainly includes skipping your breakfast and have your first meal 5 hours later you wake up in the morning. you can have one or two cups of black coffee (no sugar) in between to keep you from the urge of eating. Do not take more than two cups of coffee in a day. take a 20% deficit (as per your TDEE) divide it into two big meals of the day, lunch and dinner.

If you do strength training thrice a week, you should include steady-state or HIIT cardio workouts in rest days (20-30 min/day).

Also, get your testosterone levels checked, if low then you have to focus more on your food intakes.

Hope this Helps!

@mannlean gave a good suggestion - INTERMITTENT FASTING could be helpful for you.

Those macros could do with a bit of tweaking if you want to lose fat. Try and eat no more than 1g carbs per lb of body weight, and make up for those lost calories by increasing your protein and fats.

So maybe try this...

Protein - 200g (800 Calories)

Carbs - 170g (680 Calories)

Fat - 85g (765 Calories)

Total Calories - 2245

What do you think of this?

Jordan

I think I will try it out and see where the results lead after 4-5 weeks and then go over my numbers again to see how much everything changes and then re-adjust as needed. I appreciate the help cause I have never done Macros with food before.

Happy to help bro! Lets us know if you need any more help! #HTH