Plans for someone with barely any extra time

B

BrownsFan

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First-time poster here posing a question that has probably been asked hundreds of times: Any suggestions for a beginner that has never worked out and has barely any spare time?
Currently, I'm 6'2" and 225-230 and want to get down to a decent 180-185 while losing fat and building muscle. I work two jobs from 8:00 a.m. to 10:00 p.m. I just bought a WeiderMax home gym and planning to use it 3-4 days a week in the mornings and do cardio on the off days. I'll be cutting down carbs and increasing protein as well as good fats. Gonna try the 5-6 small meals a day to keep the metabolism up. As for that, I'm lost.
Any suggestions for quick, yet effective workouts? When is the best time to take whey protein? Before or after workouts? What are good foods to curb hunger cravings? Like I said, I'm extremely lost in beginning this process, but I'm willing to take any suggestions to attain my goals. Thanks for straining your eyes and hopefully you'll be willing to provide suggestions!
 
First off, I like your username hehe :D.

2nd, I thought I was short on time! Iis there any time during your work schedule that you can sneak in a 45 minute session? It would help alot.

For general "new guy" info, fat loss is easy. Its a function of your metabolism. Make your body burn off more calories than you take in. How do you do that? Eating clean, controlling caloric intake and exercising.

Don't necessarily cut down carbs, especially if you want to work out. Carbs are the fuel that helps your exercise sessions. Instead of cutting carbs, try to split your total calories between 40 percent carbs, 40 percent protein, and 20 percent fat. You sound knowledgeable about what you already put into your body, that will help a bunch.

As far as exercise goes, 3 days a week with weight training is plenty. Start out light, maybe split your workout between upper body and lower body (there are more qualified people to give you weight training advice for muscle gain, I'm more of a cardio/endurance kind of guy due to martial arts). Cardio wise, start out with 20 minutes a day with slow and moderately intense cardio. Add 5 minutes ever 2 weeks. Once you can perform 40-45 minutes of cardio a session regularly and fairly easily, you may look into HIIT training.

Welcome to the board, and congratulations on deciding on a healthy lifestyle.
 
Since your goal is mostly to lose fat, I'd suggest a full body routine worked into some of the cardio that Allen already suggested. But your diet is 75% of the battle. 40/40/20 is a good, basic split. Once you reach your weight goal, you could look into spliting your routine as Aleen suggested. But for fat loss, stick with the full body, perhaps even with some supersets.
 
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