First a quick background. I'm 23 years old. Freshman year of college I was 5'7" 155 pounds, not sure on my body fat. Graduated college last year and I am currently 5'8" 212 and 28% bodyfat. College has ruined me physicaly and I am sick of it. When I was in my best shape I was doing a full body workout, rest one day, then I would repeat the full body workout. My current workouts look like this.
Day 1 = Chest, Tris, Shoulders, stairs or bike for 25 minutes
Day 2 = Back, Bis, Legs, eleptical or stairs for 25 minutes
Repeat this monday - friday and take weekends off from the gym, but I still stay active.
I also play raquetball for an hour or so 2 or 3 times a week in the gym. Outside the gym I play ice hockey and snow ski in the winter, and in the summer I do lots of water sports like waterskiing and wakeboarding every weekend.
I supplement with GNC Ultra Mega Gold without iron multivitamin, GNC ZMA, and I take Metamucil fiber twice a day.
My overall goal is just to drop pounds. 210 pounds is just way too heavy for my 5'8" frame. My diet has been terrible, so that's an obvious fix, but I would love some specifics on how much of a calorie deficit I should be striving for. I'm probably the strongest I have ever been right now, but I would gladly trade some of that power for the slim/cut look I had before. What advice would you give?
Day 1 = Chest, Tris, Shoulders, stairs or bike for 25 minutes
Day 2 = Back, Bis, Legs, eleptical or stairs for 25 minutes
Repeat this monday - friday and take weekends off from the gym, but I still stay active.
I also play raquetball for an hour or so 2 or 3 times a week in the gym. Outside the gym I play ice hockey and snow ski in the winter, and in the summer I do lots of water sports like waterskiing and wakeboarding every weekend.
I supplement with GNC Ultra Mega Gold without iron multivitamin, GNC ZMA, and I take Metamucil fiber twice a day.
My overall goal is just to drop pounds. 210 pounds is just way too heavy for my 5'8" frame. My diet has been terrible, so that's an obvious fix, but I would love some specifics on how much of a calorie deficit I should be striving for. I'm probably the strongest I have ever been right now, but I would gladly trade some of that power for the slim/cut look I had before. What advice would you give?
