Looking for a good program.

200yrolecrank

Hi folks,
I'm looking for a bit of advice on a training program or any websites out there that provide free programs.
A bit of background I'm male 31 have gone through periods where I am a fitness fanatic then I might slack of a bit and just do bits and pieces.
I usually average round 84kg am 6ft but had an accident in Aug so I am now tipping the scales round 91kg.
I have been doing a bit of training just 3 times a week a couple of supersets but I have hit a wall for the first time in my life with training.
I can't seem to get the motivation as there is no consistency with my training,I just pick a fee sets here and there.
I want to lose around 10kg in the next 5 months,get my body fat under 10% currently at 19 and still develope muscle/strength.
My only cardio is a 3km fast walk with the dog but I intend doing a bit if jogging and will be purchasing a bike at the end of the month.
Long ole rant I know,my diet is actually very healthy all White meats/fish and tonnes of green vegetables with a cheat day on a Saturday but no fast food or much processed the odd bar of chocolate.
Basically if anyone has a link to a tried and tested routine I would really appreciate it.
I can't for the life of me shift the belly,I work very well when my fitness is regimental and I really need a good program.
Thanks for reading

Mellor

200yrolecrank wrote: »

I am now tipping the scales round 91kg.
I want to lose around 10kg in the next 5 months,get my body fat under 10% currently at 19 and still develope muscle/strength.

Currently you are 91kg with 17.3kg fat
So losing 10kg of fat will get you to your goal of 10% BF.

The solution is a diet, not a workout.
Of course, you should work out. Get stronger, maintain your existing muscle etc. But you need to sort your diet to lose the weight. The program is secondary.
This thread is posted almost daily, read the stickies and some recent threads, all the info is there.

Long ole rant I know,my diet is actually very healthy all White meats/fish and tonnes of green vegetables with a cheat day on a Saturday but no fast food or much processed the odd bar of chocolate.

I hate the word healthy. The food you are eating are probably all good choices, but you were eating too much. Too much good food is still excess calories, which turn to belly fat.

Eat 2000 calories a day from good sources (see stickies), red and white meat, fish, eggs, oats, veg, fruit. As much fresh food as possible. Little or no processed stuff like sauces from jars. 150g-200g of protein a day. Have a cheat day every 7-10 days. But don't go mad on food.
Workout 3 times a week, do a progressive weights program. Google "starting strength" or "Built like a bad ass". Neither is perfect, but they are well structured and you need to be consistant. Do some light cardio on you rest days or as a 4th session.

Stick to that for 12 weeks. You are now halfway.

brownej

Mellor wrote: »

.... 150g-200g of protein a day....

Can I hijack this thread to ask a quick question?
I see stuff like the above quoted on boards regularly as well as consume x amount of protein per kilo body weight etc.

Given that lean chicken is only about 30% protein and beef can be somewhat lower say 25%, nuts are pretty good too at about 20 to 25% (depending on the nut), to achieve 200gm protein consumption does that mean consuming 750g to 800g of a mix of chicken and beef and nuts etc in a day?

H8GHOTI

brownej wrote: »

Can I hijack this thread to ask a quick question?
I see stuff like the above quoted on boards regularly as well as consume x amount of protein per kilo body weight etc.

Given that lean chicken is only about 30% protein and beef can be somewhat lower say 25%, nuts are pretty good too at about 20 to 25% (depending on the nut), to achieve 200gm protein consumption does that mean consuming 750g to 800g of a mix of chicken and beef and nuts etc in a day?

You can get some from supplements as well, to make up any shortfall, in the way of protein shakes.
For example, yesterday I got 110g from food + 90g from 2 shakes.