FriedShrimp you want a project???

STANDING CRUNCHES........

Stand on one leg, raise your knee to your opposite elbow.  Flares your core.  Flex the gut.

LUNGES....... Heel strike first.  Maybe use a golf club or something behind the neck to keep the back straight.  As always, flex the gut when doing them.  Twist if you want.

Any combination of these make a nice quick floor routine.  Do 2-3 sets of all of those and you got a nice routine right there.

May want to get a cup of coffee before hand but I'd still suggest at least one set of jumping jacks before you did anything.

SPRINTS........ Anything you can.  Doesn't have to be full throttle but get as much pace as you can without tearing something.

Your schedule is IDEAL......... I'd get up, knock out a minute or two of jumping jacks....... eat breakfast, check your emails or whatever.  Then head to the park and knock 30-40 minutes of the above listed exercises.  Throw some pushups and pullups in there and you are fucking set.

Grab some more jumping jacks or bicycle or something before go to work (or at work)....... and then maybe another spike after work.

I'd do that practically every day....... And then really throttle it once or twice a week...... with a trainer to make sure you are throttling it.

RUNNING................. Run what you can.  Even if it's only one lap.  Flex the gut.

The jumping jacks, squat thrusts, sprints, and running should gas you.  The lunges, pushups, and pullups will build strength.

That is a very good routine which will definately pay off.

You could throw in some lower heart rate cardio like bicycling or something but I hate that shit cuz it's too boring.  Might as well get right to it and do it right.  Is also a quicker workout and also builds strength.

If at a gym.............. BACK EXTENSIONS......... ASSISTED PULLUPS...... ROWS

But want to keep up the pace and heartrate.  Not going for weight, going for quantity. 

Also at gym........... LEG SLEDS......

ROWING MACHINE....... May be the best workout machine ever designed.  If had one at the house, could hit it 3 times a day for metabolism spike.

BOX JUMPS...............

Punch a HEAVY BAG.............

Try it for a couple days instead of going to the gym...........

1)  Get up..... One minute of Jumping jacks

2)  Eat breakfast / Run Errands

3)  Go to the park and do the routine for 30-40 minutes

Come back, get the fiancee to pack you a lunch so don't end up at McDonalds.  Fuck, even a tuna fish sandwich or something. 

4)  Some kind of metabolism spike during or after work.

A week or two of that and you'll probably get into it.

WHERE THE FUCK IS MY TRAINABLE MONKEY???

SHAKE A LEG

You get those jumping jacks in? 

Gonna go cycle over to the park and set a freaking pullup record. 

BOILED EGGS....... ............. Stick eggs in cold water on med high heat.  After two minutes of boiling, soft eggs are ready.  Serve immediately.  Boil the other eggs for another 7-8 minutes for hard boiled and stick them in the Batman lunch box for later.

 

Fried the workout ideas are good but I do not see any suggestions on the food.

Try this for a while along with the working out and it will show.  Nothing wrong with treating yourself to a bad meal once every week or two but this should be the exception not the norm.

And by the way not to get too much on my high horse or overreact too much but looking good for wedding pictures is a good thing but ...

hey fried... your trainable monkey is back...

i usually only hit covers after work... 1130pm on... 

Smalltimer, i guess you'll hear lots of advice, different advice from different people. Its ALL about the food. Fuck the gym altogether. I gather losing fat is far more important then muscle strength building, for now at least. If you wanna get serious, its far more simple and less stressful then most anyone thinks

Losing fat isnt a matter of burning it (the calories) off via exercise. You store excess fat because of hormone disruption(insulin). Change your diet and you can "fix" your hormones and utilize natural body process to burn your fat stores for energy

You need to drink water. Not in excess, but instead of all the other drinks. They are so high in sugars and the primary reason so many are fat

You need to eat fat. I never try to be cheap and get lean meat. You want heavy marbling in your meats, lots of bacon, and some non animal fats, cooking oils, nuts, avocados

You need to eat greens. Leearn to like spinach. Use oil n vineagr or zero carb dressings (plenty of delicious dressings)

Fuck all that cardio, and leave the gym out for now. Use your gym time to prepare your food. Eating real food is much more enjoyable then all the other bullshit

I did ketosis for a solid month, lost the last 20-25 of the 80lbs i lost, and it really reshapes your body.

I dont bother with any of the designated meal times, eat when hungry. You wont be often if eating lots of fat, because it makes you feel full

Walk a couple miles (every day).

I can share some very simple recipes for foodstuff, if you want. I thought at first the food prep would eventually be a deal breaker, but i have fun with it and for someone that really enjoys food, i enjoy what i eat now more then all the crap i ate before

Your biggest problem will be getting a new wardrobe in the spring, because you will definitely be sub 200

Mattbrot / Sleazy,

Agree with you guys in that Food is 80% of it but that's gonna take a while to figure out.

In the meantime, he can get going immediately with jumping jacks and exercise.  And with a 49 inch waist, he needs both.

Smalltimer,

Most people know how to eat (kind of) but the hard part is sourcing clean food on a daily basis.  It's almost impossible to source clean food by eating out every day.  Too many temptations and distractions out there.  Almost have to have be able to make your own.

But tell you right now, if in "reduction" mode.  There is absolutely no room for Pepsi or ANY sugar (other than what's in fruit and vegetables).  NO sugar, ZERO, NADA.  It's not the calories in the sugar, it's the way it's digested.  There are like 30 grams of sugar in a Pepsi...... which is a month's worth.  Just by cutting those out, you will see benefits.

ICE TEA............. or water with lemon or something.

 

Sleazy....... you have an active lifestyle job.  This guy has a 49" waist and probably does not have the advantage of an active lifestyle job.

JUMPING JACKS..................

Smalltimer................ at some point you are going to have to go to the grocery store and skip eating out.  Eating out is virtually impossible.

Remember that the food decisions normally go down in the grocery store.  If it goes in the cart, you are gonna eat it, so be careful about putting it in the cart.

NO ADDED SUGAR.  Read the labels..... sugar and carbs are the main thing but sugar is REAL easy to cut out without pain.

If not a chef...... stuff which is easy.........

Cottage Cheese
Meat
Frozen Vegetables

Careful with the cereals cuz they vary a lot...... get the ones with low sugar.