OK, so here's the deal. I've now done what all newbies are told to do, and read the entire site. (Took me almost a year to do it).
Luckily that is not all I've done.
In the past year I've done a basic full body routine focusing on 3-5 compound movements 3-5 times a week. It's a good program and it has served it's purpose.
I have gone from 252# @ 40+% BF (yes you read that right) to 226# @ 26%.
Here's what I need to do now. On the 22 of Sept 2006 I am boarding a plane to go on a Caribean cruise. By that time I want to feel comfortable with taking off my shirt without causing major psychological trauma to underaged viewers. My goal is as follows:
200# flat at 14-15% BF. (Not shredded, I know. But let's be realistic here)
Due to both a full time job and part time 'varsity I can start going full throttle on the 15 of May.
Here's the plan.
a: Post before pics and update pics every 4 weeks thereafter. (this keeps me accountable)
b: Start doing cardio in the morning. (100 workouts to ripped city)
c: Do 2 20 min HIIT sessions per week (tu/thu).
d: On Saturdays do 3-4h landscaping work at home (Low enough intensity to qual as NEPA)
e: Weight training. This is where things get tricky. Do I stick to 3 sessions per week (keep to focusing on the compound moves)? Would something like the superhero workout be better?
With all that cardio I need to watch for overtraining. I need to keep what little muscle I have.
f: Diet. Carb cycling keeping me on avg. 200 KCals per day under maintenance.
Finish it off with 4 weeks of the Vdiet, in an attempt to make 10% BF.
Sorry for the long post. This is where I need you combined knowledge to come in.
Some advice please?