Training times.

I would like to get some input, of when you guys think the best training time,early morning 5am, or late evening 20H00, is best for training. I have been exercising late evenings for more than a month now, and have lost about 10 kg.
as you can gather, my first goal, is to loose weight. I use to be a sportsman, many moons ago. I am now 33yrs. I started off on 121 kg, 33 kg fat, 30% body fat.
I am currently on 111 kg, and not so sure about the rest of stats, for the body fat measuring device is not working at my current gym.

The one thing I have never had, was a well sculpted chest. It was always on the small side. The thing about genetics, is I inherited the logs for legs. I am a bit bottom heavy, with a small egg shape stomach. Do you have any suggestions on putting on some muscle on my chest and biceps area. I know you guys do not react to good to anabolic suggestion so early.
I have only been active in the gym for 3 months now, of which the last month has been continues. The previous time was interrupted with a back muscle injury.

Try and get in touch with DJ, let him shape you up a proper diet (as diet is extremely important). Maybe, if you can afford it, try and get yourself a personal trainer? (Just make sure he/she is reputable).

Get a long stretch of good gymwork and a good diet underneath the belt, and eventually down the line you might want to start talking about anabolics if you still feel you need it.

For now though, would you mind letting us know your training program, as well as what your diet currently looks like?

Finally, welcome to the forum! Stick around, you'll learn a lot here

Its a personal preference. I find doing my cardio early in the morning in a fasted state is great for keeping the bf down. Im also stronger in the afternoon so weight training between 5 and 7pm works for me. Its just a real busy time in gym and i have no patience.

When you do your cardio in morning you have to time your nutrition very well. Too much fluctuation in insulin/energy levels will make you feel bombed out by 2pm and you will have no motivation to gym. Too much caffein before lunch is a big no no for this issue and i am somewhat of a coffee snob

I have changed training this week. I have added the morning sessions. Bit hard currently, but I will get there.
If my calculations are right, this adds up to about 450 situps, which is a good start, I think. I am now currently on day three of the morning exercise. Can feel the burn every morning.

Mondays

05h00
Crunches 3 sets 30 reps
Legs raised 10cm of floor 3 sets of 30 sec each
Rev Mountain climbers 3 sets of 30 reps
Plank 3 sets of 30 sec each
wheel extensions 3 set of 30 reps

20H00
Forward Lunges 3 sets 10 reps
Back Squats 3 sets 8
Leg Curls 3 sets 10
Leg Extension 3 sets 8.
Leg Press 3 sets 8 .
Back Extension 3 sets 10.

Tuesday

05h00
Crunches 3 sets 30 reps
Legs raised 10cm of floor 3 sets of 30 sec each
Rev Mountain climbers 3 sets of 30 reps
Plank 3 sets of 30 sec each
wheel extensions 3 set of 30 reps

Wednesdays

05h00

Crunches 3 sets 30 reps
Legs raised 10cm of floor 3 sets of 30 sec each
Rev Mountain climbers 3 sets of 30 reps
Plank 3 sets of 30 sec each
wheel extensions 3 set of 30 reps

20H00

Training Session 2: Chest, Triceps and Shoulders
Exercise Sets Reps Rest Note
Flat Bench Press with dumbells 3 sets 8
Barbell Bench Press 3 sets 8
Cable Crossovers 3 sets 10
Military Press 3 sets 10.
Shoulder Shrugs 3 sets 12
Rev. Tricep Extensions 3 sets 12.
Seated Tricep Press 4 sets 8

Thursday

05h00

Crunches 3 sets 30 reps
Legs raised 10cm of floor 3 sets of 30 sec each
Rev Mountain climbers 3 sets of 30 reps
Plank 3 sets of 30 sec each
wheel extensions 3 set of 30 reps

Fridays

05h00

Crunches 3 sets 30 reps
Legs raised 10cm of floor 3 sets of 30 sec each
Rev Mountain climbers 3 sets of 30 reps
Plank 3 sets of 30 sec each
wheel extensions 3 set of 30 reps

20H00

Training Session 3: Back, Biceps and Calves
Exercise Sets Reps Rest Note
Lat Pull Down 3 sets 8 Superset.
Barbell Bench Press 3 sets 8
Bent Over Row 3 sets 10
Alternating Dumbell Curls 3 sets 16
Cable Double Bicep Curls3 sets 8.
Hammer Curls 3 sets 16
Bent Leg Toe Press 3 sets 10
Seated Calf Raises 3 sets 15.

My diet is not the best. I know I can improve on it.

06h15 Breakfast
Cup of coffee with 2 sugar sub.
Oats. + 2 Cla 100mg soft gels + 2 glasses of water

10H00
Diet fuel Ultra lean a USN product + a fruit. (apple or banana)
+ 2 Cla 100mg soft gels + 2 glasses of water


13H30

3 egg whites + 1 whole egg on whole wheat toast
or
1 tin tuna, with 2 slices of whole wheat bread.
+ 2 Cla 100mg soft gels + 2 glasses of water

15H00

Diet fuel again.(apple or banana)
+ 2 Cla 100mg soft gels + 2 glasses of water

I drink between 2 & 3 litres of water per day, weekend I struggle to keep this up.
My last water is @ about 17H00.

19H00

This is the meal I am not that strict on.
I would have what the wife is making.
Not totally bad though.
Chicken in a watery curry sauce, on noodles, with vegetables. We don't do creams and fatty stuff no more.
No crisps, chocolate or any unhealthy sweet or fatty items.

I know I can get in some more veggies, during the day.
I have seen lots of diets, but all of them you have to take supplements, obviously an attempt to get you to buy there supplements. I do not have the money to go on those diets, they are just to expensive.

Hope this helps.