Hey this is me

[d3ft0n3s]

Hi there

So a little about me, im 28, live near Temuka south island, which is 15 mins north of Timaru. Im a truck driver for a job, i do rotational days and nights, 2 weeks days 2 weeks nights, 6 days on, 1 day off.

I completed the body for life program earlier in the year (end of august) and am wanting to progress and not slip back into old habits, but everything seems quite confusing and contradictory.

Basically goals are, first, loose more body fat. I'm approx 34% (yeah i know its high) now. Driving and sitting lots doesnt help. second improve all round cardio fitness and third improve general physique.

I'm willing to put in the hard yards and train up to 6 days a week (i reckon 7 is probably too much and ill just burn out). I'm a Temuka gym member, it has the basics but no real flash machines, but having said that, i dont think i ever had a problem completing body for life while using it.

I have a wife and 2 young kids 2 and 3 years old. Dont know if thats relevant but still.

Also have various pieces of cardio equipment at home like, crosstrainer, stationary bike, mountain bike (there are no close mountains, we live on plains, ha ha) and rowing machine. While on body for life i did 20 mins HIIT 3 days a week, and the other 3 days were spent doing the upper and lower body training.

Basically should i just keep doing that or change it up? Any advice is appreciated.

As for nutrition, i was going to do something like this :

2 scoops post workout ON gold whey,

1/2 – 3/4 cup oats (dry) add water & microwave.

Mid Morning – 185 g can Tuna, 1/2 cup rice,

Lunch – Chicken Breast, salad, veges etc 1/2 cup almonds

Mid Afternoon- Same as mid morning

Dinner – 200g steak, 100g kumara, veges

Before bed – 2 scoops protein, 150 mls water/150mls low fat milk.

Any other suggestions, please be kind im noob and just want some general good advice, or point in the right direction. I know i can achieve with the correct action.

Cheers

Richard

[severe]

I have a wife and 2 young kids 2 and 3 years old. Dont know if thats relevant but still.

That is always relevant. I have to fit my training into the family timetable too.

You could have tinned tuna or salmon with breakfast, just add some spinach.

You could add in burpees and sprints into your day. Only takes 5-10 mins.

1 minute of burpees (chest to floor!) and then sprint 100-200 meters, burpees for 1 minute. See how many you can do over time.

You could change it by doing say 10 burpees and run, 10 burpees and measuring yourself against time.

A very good way to burn extra calories, improve cardio-vascular health and get leaner.

Alternate 'burpee and sprint' days with other endurance exercises like Mountain Climbers or Tuck Jumps.

Burpees:

But I jump off the ground when I clap.

Tuck Jumps:

There are many you could choose from, but they are a good start. Mix them up. Burpee, run, tuck jumps etc.

Great for fitness, and quick to get them done.

Mountain Climbers:

[d3ft0n3s]

thanks for the info.

I should have mentioned my right knee has only 15% cartilage and has had acl reconstruction.

this makes some things for me a total no. like running for example.

and makes others very hard.

I appreciate the info though. what bout lifting? just continue body for life style?

[d3ft0n3s]

i should also mention, im 5'9" and weigh 92kg. Really want to probably get to around 85kg