As the title says. I won't go too emo about this, the thing is - JSF helped me get the body I felt comfortable in once, I hope I can get it back with the help of you people. What can I say, uni got in the way of things, I lost my drive and focus, stopped training and ate loads of cheat meals. Enough of that though, it's time to think positive again; it's incredible how motivating John's daily posts can be.

Anyhow, due to the very tight schedule, I have 4 days a week at my disposal for the weight training (I spend the other 3 at my uni, all day long). I have a stationary bike at home so I'll incorporate some cardio in the meantime.

I have two questions before I start getting into details:

1. Would it be wiser to do a two day full body training in those 4 days (F/S/S/M) or somehow force in a three day full body? I am not sure I'll have time to recover in the latter, nor how wise would that be.

2. Can someone help me determine my activity factor for the BMR equation? I need it to know my maintenance calories in order to make a diet plan of course.

Basically I'd be doing 30min cardio 4 times a week - two of it would be morning fasted, and I'd be doing the other two after weight training. Weight training: 2x or 3x a week, based on what I decide to do with your help on the question #1. And now the important part - I have to study. A lot. Meaning I am mostly stationary, not including the bus rides to uni, gym and back.

Thank you all in advance :)

Okay then, how does this look? (I haven't had time to think of a diet plan but that should be much of a problem, I'll post it when it's done). I did the first day of this training routine today and it feels very effective.

My Stats
Height – 183cms (6’)
Weight – 84kgs (185lbs)
Age – 19yrs

Harris Benedict BMR Formula For Men

BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs).
BMR = 66 + (13.7 X 84) + (5 X 183) – (6.8 X 19)= 66 + 1150.8 + 915 – 129.2 = 2002.6
BMR = 2002.6 kcal

RMR = BMR X 1.375 = 2753.6 kcal

To lose 1lb per week = 2753.6 kcal – 500 kcal = 2253.6 kcal



Weight training

Full Body x2 a week

Sunday:

BB Squats
Weighted Hyperextensions
Lever Standing Calf Raises
Bent-over BB Rows
BB Upright Rows
BB Bench Press
Arnold Presses
BB Curls
Lever Close Grip Presses
Incline Crunches

Tuesday:

BB Lunges
BB Conventional Deadlifts
Lever Seated Calf Raises
Cable Rear Pulldowns
DB Lateral Raises
Chest Dips
BB Shoulder Presses
DB Preacher Curls
DB Skull Crushers
DB Push Crunches