need a rough program please

hi people, iv been recovering from an injury and im done with rehab, i need a rough program and my target is to loose between 8-10kg's. im 20 years old and im about 1.6m tall i weigh 75kg's and my body fat % is around 18-15% i would say. i gym 5 days a week can push it to 6days a week. i need to maximize the amount of calories im burning. im on a strict diet so i dont need help with that. iv heard aerobic resistance training is great to burn alot of calories. thanks guys

post your diet...

Do a 5 day split and rest no more than 60 seconds per sets, 2-3minutes after a exercise(4 sets) are done.

Monday: Chest
Tuesday: Back
Wednesday: Legs
Thusday: Shoulders
Friday: Arms
Saturday: Off
Sunday: Off

Thats my training program I usually do 4-5 exercises per day with 4 sets per exercise, now and then I do a 5th exercise with 7 sets or something similar. For you I would add in cardio for 20-30min on an empty stomach before breakfast.

If your diet is "strict" as you say you should drop fat fast.

You sound like you're on the right track marx
6 days a week is quite a lot so be sure to get lots of sleep and support your immune system with a multi and vitamin C
Follow a good diet and you will be good to go!

if you want cookie cutter stuff look for dorian yates blood and guts on youtube, or max-ot on google, or Dog crap training.. All high intensity programmes bound to work.. Just watch the joints tendons etc..

Add in some HIIT cardio and you are 100s

thanks guys, well im following the diet i found by dj on this site. this was my daily food for today.

breakfast= 4egg whites plus 2yolks with a cup of oats, cinnamon and lemon juice which i made "pan cakes out off. this was eaten around 7.30-8am. ii woke up at 5.20am had a cup of coffee with a small splash of fat free milk and one brown sugar before i got to gym at 6am. after my session i had a protein shake.

2hours later i had 4 double proveta crackers with almond butter spread on it with slices of turkey ham.

2hours later i had a 1/2 tin of woolworths chicken mushroom soup.

2hours later lunch i had 200g chicken breast steamed, broccoli steamed and 150g brown rice

2hours later i had a protein shake and a banana.

2hours later dinner i had 200g chicken breast steamed, butternut steamed and broccoli steamed and some green beans steamed with some instant gravey.

basically im just looking for exercises that are best for fat burning. what is good for weight loss, treadmill for an hour or cycling for an hour or weights and 30min cardio. never gymed to loose weight so am very lost. only used to play soccer and do drills on the field but that wasnt to loose weight.

ummm i didnt put up a diet like that.

DJ what are you talking about that looks exactly like some of your diets :whistle: :woohoo:

00pump wrote: DJ what are you talking about that looks exactly like some of your diets :whistle: :woohoo:

marx wrote:
basically im just looking for exercises that are best for fat burning. what is good for weight loss, treadmill for an hour or cycling for an hour or weights and 30min cardio. never gymed to loose weight so am very lost. only used to play soccer and do drills on the field but that wasnt to loose weight.

As long as you are burning a set amount of calories it doesn't really matter what cardio you do. Some forms of cardio burn calories faster due to their nature and how many muscles they utilize. I good idea would be to get a heart rate monitor and then you can accurately measure how much you burn. Ideally to enter a fat burning zone you would be looking at getting HR up to between 50-70% max for at least 30min.

lol i know dj im trying to follow your proper program more and more each day. ok thanks guys.

00pump wrote: DJ what are you talking about that looks exactly like some of your diets :whistle: :woohoo:

just cos i put u on peanut butter and syrup sandwiches doesnt mean every one gets that

DJ wrote:

00pump wrote: DJ what are you talking about that looks exactly like some of your diets :whistle: :woohoo:

just cos i put u on peanut butter and syrup sandwiches doesnt mean every one gets that

LOL :silly: :woohoo: :lol: :side: