Long time reader, first time poster.

[Sanka]

Hey all, just want to start by saying thanks for having this site set up, it's been a great help over the last year for motivation and is one of the reasons I actually joined a gym in the first place.

*Excuses start now* :oops:

But with the last couple months being extremely hectic and generally crap (wife was in hospital for about a month, then had Uni dramas and other unpleasant things all come crashing down around the same time) training's pretty much fallen to the wayside.

*Excuses end now* :^o

I'm now going to use the resources provided by you guys in an even bigger way (thanks for the recipes btw - the poor man frittatas are epic), not sure if this is the best place to put this information, but I'll put it here anyway.

Height: 191

Weight: 93.5

Original weight: 115.2

Goal Weight: 85

No idea what my BF% is - dunno how to do it and it costs money, something I don't have much of.

Getting back into the full swing of things this week and the workout schedule is a 3 day split with 20-30min cardio afterwards, 90 seconds rest between sets with 3 minutes between exercises.

Day 1: BB Bench (55kg 3x12)

Incline BB Bench (35kg 3x12)

DB Flyes (11kg 3x12) or Cable Crossovers (20kg 3X12)

Close Grip BB Bench (40kg 3X12)

Assisted Tricep Dips (lifting 36kg 3x12)

Decline Skullcrushers (17kg 3x12)

BB Shoulder Presses (19kg 4x12)

Lateral Raises (6kg 3x12)

Day 2: Lat Pulldown (36kg 3x12)

Close Grip pulldown (36kg 3x12)

BB Bent over rows (50kg 3x12)

(thinking of adding assisted BW wide grip pullups)

Spider Curls (19kg 3x12)

Preacher Curls (22kg 3x12)

Superset Lower Back Extension (10kg) with leg raises (3x12 each)

Cable Crunches (48kg 3x12)

Day 3: Squats (70kg 3x12)

Deadlifts (100kg 3x8)

Leg Presses (240kg 3x8)

Hamstring Curls (no idea, have to check lol - haven't read the chart)

SS Weighted Calf Raises (56kg) with BW Calf Raises (3x15 each)

The diet.... where does one even begin? I try for 5-6 meals a day, if I do it optimally (the lazy way - not like the one time I weighed my meat and ate boiled cabbage 3 meals a day... need new scales for that) would look something like:

Breakfast:

1/2 cup oats with 3/4 cup trim milk and 3 whole eggs (or Protein powder on non-gym days/lazy days) with black coffee or unsweetened green tea.

Mid morning: 80g can of tuna/chop chop sandwich (wheat bread).

Lunch: Same as mid morning (or I'll just split a big can between the two)

Mid afternoon/Post Workout: Shake (with water) and possibly a piece of fruit (apple/banana)

Dinner: Meat and Veg, maybe a 100-150g of rice in place of veg.

If it's been long enough, protein before bed (with water)

As far as supps go: Protein Powder and a Multi-vitamin.

Any hints/tips/advice? I'm thinking if I do it right I can cut the 8.5 kilo in about 2/2.5 months and then start the bulk! Forgive my noobness, I'm just all sorts of frustrated with my training and my lack of enthusiasm.

Thanks for reading and I look forward to the responses, even if they mainly consist of "get up and train you lazy bastard" - cheers.

[Nate-Dizzle]

Kia ora bro. Almost the same build as me there, be interesting to see how you go with a program like that. Must say it looks like theres alot more to yours than mine (when I'm training :oops: ). You say you lack motivation and are frustrated. Why not strip the exercises back and concentrate more on the cardio and dropping the 8.5kgs first? Could just stick to the compounds (plus some assisstance if you really wanted to) and something like HIIT training, may almost halve your workout time and make it more managable?

[IamaFish]

Hey Bro, first up congratz on the weightloss so far! and don't give up so soon. To many people give up before they really have a chance to see any major changes stick to it bro.

o and also, get up and train you lazy bastard=]

[Sanka]

Thanks for the input guys. Yeah, was thinking about stripping it down but I feel like I'll lose what muscle mass I have put on. Did a powerlifting comp back in march so I know I've gained some strength (not much lol), so it's more maintenance lifting... and I really enjoy lifting when I drag ass to the gym.

Using this as a way to keep myself accountable to myself, which I think is the biggest problem really. Having a group of like minded support can't hurt at all.