In Need of dire help Pleese

[Kimo27]

Hello, well my story goes like this about a year back i was 5'8 175 with 9-10% body fat, and since then due to some family issues (death in the family) i became depressed and since then i've gained a lot right now im 198 and with 28-30% body fat. Well, now i've finally been able to get back to running, and im feeling like my old self again. I'm here to ask help in making a weekly cardio training schedule, and some dietiery supplement i would be extreamly greatful.

My Goal is to Lose alot of fat and hopefully drop down to 170-175 again, i plan to bulk in the future but not until i can get to that startpoint. I know it won't be easy, but i belive with a good training schedule and decipline i can achive it. Thanks alot to those who help, i know some of you guys will give me some good information.

-Chris

[Longball]

research, research, research

there is alot of good reading on here and the web concerning nutrional information. Your workout will have minimal effect if you don't get your diet down first. Losing 25-30 pounds is going to call for you to cut out all sodas and sweets and commit to clean eating. I have a very good book called " The eat clean diet cookbook" by Tosca Reno that has over 150 recipes with full nutrional breakdowns and even a protein section for your later bulking.

[Kimo27]

yea. i know i basically have the eating part down, but i just need help setting up a daily cardio training.

So far i run every day and now im doing sit-ups

[green22]

why not just do what you was doing last year when you were 175 at 9-10%???

[Chitown Raider]

Hello, well my story goes like this about a year back i was 5'8 175 with 9-10% body fat, and since then due to some family issues (death in the family) i became depressed and since then i've gained a lot right now im 198 and with 28-30% body fat. Well, now i've finally been able to get back to running, and im feeling like my old self again. I'm here to ask help in making a weekly cardio training schedule, and some dietiery supplement i would be extreamly greatful.

My Goal is to Lose alot of fat and hopefully drop down to 170-175 again, i plan to bulk in the future but not until i can get to that startpoint. I know it won't be easy, but i belive with a good training schedule and decipline i can achive it. Thanks alot to those who help, i know some of you guys will give me some good information.

-Chris

Do cardio in the morning it helps to burn off the fat.

[Kimo27]

Do cardio in the morning it helps to burn off the fat.

yea i did some reasearch, so far i wake up at around 6-7 a.m

startoff by streaching, then

100x situp
60 push up sets of 20
then a 15-20 jog

anyone wanna put in input and other things that i can do?

edit: i also wait 2 hours before i eat after my cardio, b/c apparantly it helps burn off more calories.

[Kimo27]

why not just do what you was doing last year when you were 175 at 9-10%???

b/c a lot of it dealt with weight lifting, i didnt have to do much cardio back then b/c i watched what i ate and stuff.

Now i wanna try all cardio and i wat what i eat even better then i did before b/c i was (and kinda still am) uneducated about somethings before i can on these forums.