I need some serious advice.

[Jer1975]

For some serious change.

Start with the specs I guess,

31 5'11" 198lbs
I have a stocky build with a newly aquired spare tire. I had a concussion and stayed pretty stationary for about 3 months, all the while eating terrible (take-out). That was 12 months ago, and I have not been consistant with exersise of any type.

Anyways I feel great now, and have purchased some equipment for my home. I work 4 days a week 12 hours a day and where I am has a really poor gym, so this equipment was great idea for myself and my signifigant other.

Elliptical - http://us.home.lifefitness.com/content.cfm/x9iellipticaltrainer
Gym - http://us.home.lifefitness.com/content.cfm/gs6
Dumbells - http://www.bowflexselecttech.com/bs...r~700000/Bowflex+SelectTech+552+Dumbbells.jsp

I think I have everything I need as far as equipment. When I first got back on the weights I lifted like I did before I had the concussion and it took me about 5 days to recover.

Bottom line is that I want to gain some mass and drop some fat, by March (Im getting married). This is now a lifestyle for me so if I cant do it by March I am not that worried.

I have been eating semi-well..seem to have too many cheat days, but generally stick with chicken and rice, tuna, shakes no fat cottage cheese or no sugar/fat yougert.

I am currently taking omega 3 oil, vitamin B100 complex, creatine, multi vitamin. I am wondering if any fat burners or additional supplements work, when I was about 21 I used to take ephedrine/caffiene stacks, and that helped with weight loss. I like sleeping though, so I dont think I will take that path.
I am willing to look at any proven available options.


The advice I am looking for is diet, a weight training program for a starter like me and suggested supplements. Also I would like to know if 12-16 weeks is out of the question for losing 15-20 lbs and gaining some "noticable" mass.

I have a great work ethic when my body doesnt scream injury, but I think that was my fault for going all-in right off the start.

In advance, I appreciate the advice.

 

[ZGzaZ]

"The advice I am looking for is diet, a weight training program for a starter like me and suggested supplements. Also I would like to know if 12-16 weeks is out of the question for losing 15-20 lbs and gaining some "noticable" mass."

To gain mass, you must be in a calorie surplus.....to lose fat/weight you must be in a defecient... you're going to have to pick one of these goals to focus on, you can't do both at the same time. So you really need to figure out what you want to do. Lose weight now, or gain muscle now and lose weight later. It will be easier to help you once you're set in what you want....

 

[Trojan Horse]

Lose the extra tire="diet". Excercise more frequently than you normally do and eat less than you normally do. That extra fat will burn off/substitute for the less food intake and be used as energy when your body needs it.

 

[Jer1975]

Is 12-16 weeks a realistic timeline? Im really only fat in the waist...and since its "new" fat its all on the outside (I think that means it will come off easier?). I should still work weight lifting into my scheduale though? Or just hit heavy cardio or do total body training on my elliptical /shrug might be a good way to start without risking injury.

 

[biglips31]

jer1975,

I think you have a very manageable task. Personally, I would go for the cut to get yourself ready for the wedding.. Just go 500 cal deficient and cardio 4 days a week and maybe 2-3 sessions of full body workout to keep yourself safe from injury..

I'm just a newbie here so I would wait for some more experienced users here to confirm my opinion or of course tell me I'm an idiot.