Help me too!

[konka]

Alright I guess it's my turn to ask for some personal advice

Background info:

I'm ~87KG's which is 190 pounds.  I'm fairly tall, but lately I've been putting on weight - I've always had a solid build, but I got lazy stopped playing rugby and have put on a fair bit of fat (not muscle).  I'm looking to just drop the fat while at the same time building up some more muscle and getting myself fitter and in a more healthy position.  

I've got a fractured hand at the moment, which limits me in my weight lifting until it gets better what's the best sollution for me to do at the gym? Just do cardio + core or what?  What sort of cardio is best for "fat" loss - running? cycling? seated row (can't do atm) or something like skipping?  Interval training - or just over a long distance at a sound pace?

My diet atm:

Breakfast:

- bowl of cereal - saltana bran/weetbix/oatmeal

- glass of orange juice

- coffee with 1 suguar

lunch (we have one break at 10 am, the other at 2 pm - so this is eaten at two occasions)

- 2 x burrito wraps - one with lettuce, carrot, onion, boiled egg, cheese, cucumber and a meat of either ham/beef and the other I usually make into a toasted ham+cheese sandwich

- 1 x container of fruit (watermelon, rockmelon, oranges, pineapple)

- 1 x apple

- 1 x pear

- 1 x large container of yogurt - usually mixed berry or mango

- 1 x container with cake which I share with the crew at work (i'll usually have one piece)

Dinner:

varies from night to night, but there is usually a curry/stir fry/potatoes/rice/meat (lamb, pork, chicken, beef) - I usually eat soemthing different every night.

Besides the cake which I will be cutting out, is this a healthy diet for the day? Is fried eggs + bacon on toast unhealthy? I usually eat that once/twice a week - too much?  What about dinner, what other healthy options are there for me?

Thanks team!

[Jon]

yhogurt haha

[Smush]

In terms of burning the most calories in the least amount of time ... your best bet is HIIT (High Intensity Interval Training). Look it up, there's many different variations, but still works out quite a lot.

Once your hand gets better ... focus on compound exercises (exercises that work multiple muscle groups) to get the most out of your time. So focus on your bench, squat, deadlifts, and if you're not sure how to do them just YouTube the proper form and you'll get it after a while.

And no ... you won't drop fat, while gaining muscle ...unless you're still on noobie gains ..

[TJ]

Haven't seen that sig in over a year.

[konka]

In terms of burning the most calories in the least amount of time ... your best bet is HIIT (High Intensity Interval Training). Look it up, there's many different variations, but still works out quite a lot.

Once your hand gets better ... focus on compound exercises (exercises that work multiple muscle groups) to get the most out of your time. So focus on your bench, squat, deadlifts, and if you're not sure how to do them just YouTube the proper form and you'll get it after a while.

And no ... you won't drop fat, while gaining muscle ...unless you're still on noobie gains ..

I used to go to the gym when I played footy, but haven't played for a year and a half..  I was eating shit but exercising and stayed at a normal build but once I've stopped exercising.. gone downhill massively so I'm just trying to get back to how I was. But thanks.

[Reevesy]

i fu gonna eat some shite compensate with cardio hunny, nice to see u again speak to me on irc

[Steroids]

in terms of in the gym, just lose the weight first, the type of cardio isnt what u need to be worrying about, just get that heartrate going at a high intensity level. work out ur calorie maintenance and make sure ur eating a deficit of 500-, although with that diet thats probably ok. diet is fine but yes lose the weekly fried egg/bacon sandwhiches, and if ur serious about this, drop the cheese/red meats.

if u want to lift once ur hand is better just keep the intensity going throughout the workout. low weight, high reps, little rest-time.

[konka]

So that HIIT sort of training - sprint for 60 seconds, rest 30, sprint 60, rest 30 sort of deal?

The cheese is bad to have every day? I was always under the impression a little bit of cheese was good for you.  What meat would you recommend instead of the beef/ham?  Something like tuna or chicken?

& Will do Dale.

[Adam|Spakka]

Squat. Heavy.

[Tris]

Cheese in moderation, as for all dairy when cutting because most dairy is high in fat.

Tuna/Chicken/Salmon/Lean mince for meats.

I'll be on IRC later if you want to talk more.

[Mortuls]

Squat. Heavy.

[Reevesy]

Squat. Heavy.

lol no squatting for reps is better for weight loss u douche

[Tom (Rendition)]

HIIT is definately the best weight to burn calories and actually become fitter.