Hey there

[blahman]

Hi, About six months ago I finished doing the 12wk thing I dropped 12kg from 102 down to 90 at 5ft.7inches. I have decided to take things about bit more serious now with first babby due right about now so I will be concentrating on fat loss current around 20% to around about 12 over the next three months. I naturally have large arms 17 inches and thickish legs

I am currently doing a four day split uppe mon thurs and legs tues friday with HIIT for 12min on each day.

My general DIet consists of:

Breafast oats with lots of milk

Morning tea Yoghurt bananna

Lunch 185 grams tuna and cottage cheese lite and ryvita crackers

ARVo nuts and orange

Post gym Protein shake

Tea - whatever the mrs makes

The main area of concern is that what I am eating is not enough in the protein food groups and that I need more in the arvo. Also I have lurked awhile reading about the 3 set of 10 mentality. I dont shirk from the work but am sure how much effort is actually required. Currently I can squat around 140kg on the last set of three from 8 reasonably deep but not below parallel. Leg press I can do 400kg with good form. Bench I only use dumbells up to 34kg last set by 8 reps. This is not to brag as there is people that can obviously do more but to show that I can push some reasonable weight.

I would be interested in what you guys think a beginner program would look like and how it can serve my need of dropping fat in the first instance and a few months later putting on some good size.

Thanks in advance