I've decided to get serious about dropping some weight, so i'm keeping track of my progress and plan on uploading photos once a month. I didn't realize how bad my diet was until I started tracking my calories a couple weeks ago, i guess i just assumed i had a bad metabolism.

My current stats aren't pretty, but here they are:

Age - 28
Height - 5'10
Weight - 220 pounds

My goal for the year is to lose about 40 pounds while adding some quality muscle.

My goal for the month is to stick to a strict workout routine, lay off the booze, and cut out the junk food. I feel like those are the most important things and I can work on refining my diet over the course of the year.

Here's the workout routine i'm starting this week. I may have to modify it if it ends up being too much.

Mon - Lunch - 30 min. cardio / 30 min. lifting - Back/ Biceps
Night - 40/50 min. of cardio (Biking/running/ or an elliptical workout)

Tues - Lunch - 1 hour of cardio (Elliptical/Stairs/running mix)
Night - P90x workout / Abs

Wed - Lunch - 30 min. cardio / 30 min. lifting - Chest/Shoulders
Night - 40/50 min. of cardio (Biking/running/ or an elliptical workout)

Thurs - Lunch - 1 hour of cardio (Elliptical/Stairs/running mix)
Night - P90x workout / Abs

Fri - Lunch - 30 min. cardio / 30 min. lifting - Biceps / Triceps
Night - 40/50 min. of cardio (Biking/running/ or an elliptical workout)

Sat - Hiking/Biking (P90x workout if it's a crappy day)

Sun - Rest/Stretching

Jon

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Hey, your starting stats are nearly identical to what mine were. I've dropped 45 lbs total, so I know you can do it too! Honestly I think getting extremely strict on the diet for a few months and a full-body lifting workout (as opposed to splitting) three times a week really did the trick. Good luck. I'm subscribing so I can keep an eye on you.

I agree with openczun, fbw is better than a split in terms of fat loss I think. At least the kind of split that you've set up (also, there is no room for isolation in a fat loss routine, which is what your split sounds like it'll be doing to me). You'd be better off with upper lower if you just want to get more lifting days in, in a week. t

I'd check out this link if I were you http://training.fitness.com/weight-t...tml#post304151

It's a list of programs, you should do Waterbury's 10x3 for fat loss.

Anyways, good luck.

Thanks for the replies. It's really motivating to get some good feedback.

The Waterbury 10x3 weight loss looks like a lot of fun and I plan on starting today. I'll start posting my results with it along with a new, modified diet plan. Then i'll post some updated pics after 4 weeks on the Waterbury workout cycle. I have to admit the reduced calorie burning i'll be getting from the workouts does make me a little worried.

I'm shooting for about 3 pounds a week weight loss, but realize that may be too ambitious at this point.

2 lbs a week is, I'm pretty sure, the limit for safe weight loss. 3 lbs. a week is too much, that'd be a weekly deficit of 10,500 cals. or a daily deficit of 1500 cals.

DON'T SET YOUR GOALS TOO HIGH OR YOU'RE SETTING YOURSELF UP FOR FAILURE!!!

Aim for 2 lbs a week. If you get 3, good for you, if you get 1.8, not too far off, work the extra .2 next week. But at 3 lbs/week you might even see a 2.4 lb loss as a failure.

besides 1 lb. a week is pretty damn good imo.