I need some help

[briduff]

Alrighty Gents, I am a 34 Yr old Chef who used to work out alot & was very athletic @ one point (Rugby, Soccer & alot of Weight Training) In the last 8 years I have let myself go, I am a very strong guy who has managed to hold on to most of my strength, But I am now overweight & need to get back in shape quickly ( I am also a Chef on a sindicated T.V Show, Just picked up for a new show & I need to look my best, I ALWAYS Look "thick" & feel stiff) any way I am 5'9" & weigh in at 260 - 265 most of my weight is in my gut and chest area, salt puts 10 #'s on my face. I work 50 - 80 hours a week depending on the need & the business, I make it to the gym atleast three times a week for 1 - 3 hours ( I'm also the father of 2 girls under 5) I have alot of muscle mass but come in at 29% I need to tone myself up. I take L-Glutamine like it's my job seems to help with some of the overworked muscles, the GNC version of Ripped Fuel, Creatine, GNC Mega men Multi & Protein Shakes, I don't eat alot but mostly protein & salads with the more than none picking during work. I rarely drink, Maybe 5 beers a month. I have been back to the Gym actively for the last three months, 3 + days a week, I do 25 ins of cardio & then mostly weight training focusing on my upper Body. How can I maximize my time & get results faster. I know this is an age old question! I feel batter than I have in 8 years & I want to make sure that I am taking care of myself ( the Supplements do create a worry sometimes) Thanks for listening to me Ramble & thanks for the help!

 

[malkore]

First, you need to work all the muscles of the body. Quads are the largest muscle, and unless you're doing squats and deadlifts, you really aren't working them hard enough.
Second, stick to mainly compound moves: bench press, shoulder press, rows, squats...and keep the simple moves for small muscles like biceps and triceps.
Third, make sure you're eating 5 meals a day (every 2-3 hours), with 25g of protien per meal. Have as much fruit and veggies as you want. I'd try to limit carbs to 150g per day, no more. Get no more than 30% of your daily calories form healthy fats. Avoid carbs in yoru last meal of the day.

Lastly, it shouldn't take you more than an hour at the gym. ALWAYS do weight training before cardio, and ideally, do them on different days. You could be overtraining by doing them both on the same day for a total of 3 hours.