Hello to everyone!

First of all, sorry for my English, since it is not my native language, but I'll try me best:)

I'm 27 yrs old, 5'10'' (178cm) and 191lbs (87 kg).
I am tired of my belly. I am also sick and tired of gaining more fat constantly. I realize it is totally unhealthy and I need some transformation immediately!

I studied forum, read many articles of other users and now I have the initial information to start my fat loss program.

I calculated all necessary figures and came up with the following:
My target is 2066 cal a day. Prot 194 grams (35%), Carbs 232g (45%) and Fat 46g (20%) All that nutritions I should get in 6 meals, trying to avoid unhealthy products.

Few words about my exercises. I decided to start with cardio for one week. I do LISS for 45 minutes daily. Starting next week I will do weight lifting 3 days a week and keep my cardio on daily basis. I hope I will be able to switch from LISS to HIT in couple weeks since I am not in that good shape needed.

My main concerns are the following:
I work in the office. My work day starts @ 9 a.m. and is over @ 6p.m. The earliest time I can get to the gym is 7.30 p.m. and I can't spend more than 1.30 hours during the work-week :( I am ready to start running in the mornings in mid april (it's cold out there).
I am not sure I can get enough activities for my fat loss spending that little time. But I have to walk almost 6 km to my office which is helpful..
Another problem is my schedule. It's not that constant and I have troubles with planning my meals. Most of the time it's out of my control except breakfast and late dinner. Moreover we do have different eating habits in Russia than in the US. The canteen that I have in my office offers soups during lunch, salads, meat, fish, chicken, salads and variety of garnishes, but all of them are difficult to count calories. I found different tables in the internet with nutrition facts. It appears that the food I eat in the office contains too much fat. By the end of the day I have lack of Proteins and Carbs and plenty of Fat. How to cut that? Should I stick to some easy healthy products that I can take with me? Give me a hint.

And the last. What do you think will be the most effective program for me in the gym to get fast fat loss. And I only have 1.30 hour there. Lets assume I spent up to 30 minutes on HIIT and I have 1 hour left for weight lifting work out..

Thank you in advance,

P.S. What are the nutrition facts for a cup of natural coffee (espresso) w/ 2tsp of sugar?

You state that you are limited to 1 hour and 30 minutes per week to train with weights. Is this correct? Excluding cardio? This is plenty of time. Your primary concern will be to abstain from the foods served at your workplace. This can easily be accomplished by preparing your meals in advance, portioning them out, and bringing your food to work.

Your macronutrient ratio of 35-45-20 is not quite what I would suggest, but you can try it for the next 3 weeks and monitor your results. Remember to eliminate simple sugars. Keep carb sources clean, ie sweet potato, oatmeal, whole wheat pasta, vegetables, and some fruits.

I would reduce cardio if you are walking for considerable distance on a daily basis. For training, as a relative newcomer I like suggesting HST. Here is their website www.hypertrophyspecific.com

Others will offer help too. Welcome to the JSF and enjoy the process of getting in shape! :tucool:

Thank you very much for your comments. I will pay more attention to my meals.
I still have concerns about my work-out program. Since I have maximum 1 hour a day that I can spend on working-out 3-4 days a week, I need help with the program. Should it be full body work-out or split workout or smth else?

Thank you

Considering that you have limited time to exerecise I think a full body routine would be best

There are a few good routines here:

http://forums.johnstonefitness.com/showthread.php?t=41602

:gl:

I would reduce cardio if you are walking for considerable distance on a daily basis. For training, as a relative newcomer I like suggesting HST. Here is their website www.hypertrophyspecific.com (http://www.hypertrophyspecific.com)

Others will offer help too. Welcome to the JSF and enjoy the process of getting in shape! :tucool:

That was an enjoyable read. One thing I forget from time to time is to mix things up. Your body, as you will learn, is quite awesome at adapting to various things you do. Keep confusing it constantly to see excellent results.

Thank you very much for your comments. I will pay more attention to my meals.
I still have concerns about my work-out program. Since I have maximum 1 hour a day that I can spend on working-out 3-4 days a week, I need help with the program. Should it be full body work-out or split workout or smth else?

Thank you

One hour per day 3-4x per week? That's plenty of time. As a comparison, I train 3x per week with weights for an aveage of 40-50 minutes each session. Sometimes, depending on what I'm doing my workout will last 15 minutes. And I do no cardio.

For a training program, did you not click on the link I supplied above for HST? Here it is again: www.hypertrophyspecific.com

As epilbluiniusunum stated (uhm did I spell that right? :confused: lol) the more advanced you become, the more variety you will need. If you want more training ideas you can check out what I do in my journal.

Your work schedule isn't much different than mine, other than I travel relatively frequently. In fact, I suspect it isn't much different than a lot of us here.

If you really want to do this, you need to commit to putting in the time in both the gym and the kitchen. You can easily spend 3 hours a week in a gym total and greatly improve your body composition, as the above posters have told you (especially mastover...:)).

You talk about your meals. The key there is planning and batch cooking. If you don't have food prepared to just eat as needed, you will often end up making bad choices. So batch cook a bunch of meat, veggies, etc and portion them out for meals as they come, including having available "on the go" snacks such as nuts, protein shakers, fruit, etc. You can cook a whole week's food in a couple of hours on weekends if you learn to do it right.

You seem a bit nervous you might not be able to fit stuff in. I say you can. Lots of us do. You just need to build the proper habits.

For a lot of us, it even becomes fun.

Thank you for your answers!
I looked through HST site and will definitely give those work outs a try.
As one week passed since I started my diet I can tell it works! I've noticed I lost 2-3lbs and my dropped BF from 27,3% to 27%. I still struggle with adjusting my products list choosing healthier food. Now I eat more vegetables and fruits. I discovered tuna and beans for myself being that healthy and rich in proteins.
I increased my water consumption throughout the day up to 1,5 gallons and it really helps!
I notice my metabolism has changed, now I don't feel myself that lazy as I used to. That's surprising! I get less food (calories) but I have more energy for my daily activities.

Thanks again for your help!