I've been working out for 4 years (lost 30kg first year, gained most of it back), have a good muscle tissue but the main issue now it to cut down some fat. (am 149cm, 87kg)
I have a goal to loose 9kg before january 1st and i've been working on my diet for two weeks now... here's what i'm eating
Breakfast - Protein shake - 250ml milk, 1 scoop whey
Around 10 - 2 slices burger sesame - with a little butter and sometimes juice 1 glass or water
Lunch - 120gr protein (chicken or lamb), 150gr vegetables - water or juice
Around 3 - 2 slices burger sesame (same as above) or protein shake
Dinner - 120gr protein (chicken or lamb), 150gr vegetables - water or juice
Evening - Protein shake before bed (same as breakfast)
water intake during day - 1/2 - 3 liters per day, with lemonjuice in it.
Have been eating this for about 2 weeks, and have lost about 2kg
Am starting to go to the gym after a 3 week vacation. Have a goal of 9 weeks of training, about 3 times per week. Usually train in the evening between 17 and 19.
Have been lifting 12-15, sometimes upto 20 reps, 2-3 sets.
Any ideas how i should be lifting during this 9 week period?