If it helps anyone get a picture what I'm working with, I am 5' 7" and 185 lbs.

What I started from 2 months ago:

• 200-205 lbs
  
• Fast food every 3 or 4 days, microwavable pre-cooked meals, not as bad as it sounds, but it didn't help me at all in the long run
  
• Unable to last past 15-20 minutes of cardio (short of breath, legs unusually sore)

My goals:

• Lower body fat to 12-15% (currently... 20%-ish?)
  
• Be able to run 5km/3mi in under 30 minutes (currently am able to pull off a bit over 2.5 miles; might raise this to 10k/6mi in an hour)
  
• Preparing a better starting point for Krav Maga training March 23rd (very excited to have a place to spar soon)

My diet:

• 40 carb, 35 protein, 25 fat
  
• 2000-2200 calories a day (tends to burn down to the 1800~ range each day)
  
• No fast food, cheat meals once a week

My workout:

• 2 day strength/cardio, 1 day cardio, repeat (no 100% rest days)
  
• 30 min cardio (45 on cardio days); rotates between incline treadmill walk, elliptical, cycling
  
• Strength A: Chest, Triceps, Abs, Legs
  
• Strength B: Shoulders, Biceps, Back, Traps
  
• Each muscle group gets 2-3 exercises each (one push and one pull, if possible), 3 sets of 8-10 each exercise

My resources:

• My complex's gym only has machines; the leg machine however, has been broken forever (for legs, I've been doing body squats and lunges)
  
• I own a flat bench and two pairs of dumbbells: 20lb and 30lb
  
• I only use whey protein

I am moving in a couple months to the city, where I will have access to a full gym (and the Krav Maga studio mentioned above). However, that is still a fair amount of time from now and I figure I'd make the best of what I have for now. Does anyone have any opinions on things I should consider to more efficiently reach my goals? I do not mind spending up an an hour and a half each gym session; I exercise during my downtime between current work shifts (2 hours), so it's not like I have anywhere else to be at the time.

This post was edited by SasorizaKR on Jan 26 2015 02:08pm

That's 525 calories.

That is a % of his total caloric intake in the day dude.. 40% carb 35% protein 25% fats

This post was edited by wesley123 on Jan 26 2015 03:02pm

Uhh...

Lold

It was a joke lol.

% signs are important, boys.

This post was edited by RyanTBS25 on Jan 26 2015 03:10pm

Seems like you've done your research and have certainly made attainable goals, the only issue I have is your workout spread..

You're hitting 4+ muscle groups each strength day, and doing 2-3 workouts per muscle group? 3 sets each group? So you're telling me you intend on doing 24-36 working sets on those days?

I would suggest changing your routine to isolate maybe 2, 3 max, muscle groups a workout and incorporating cardio between each set (instead of a 30-60 second rest, do cardio: jog in place, skipping, bench step ups, etc).

This will allow for greater muscle fatigue and the HIIT should burn far more calories than if you were to do cardio before/after a workout.

I would even say he's better off just focusing more on diet and cardio, and maybe doing a few full body workouts throughout the week, or maybe like an upper/lower split.

It's certainly an option, but he doesn't need to be skin and bones for Krav Maga, it's not like boxing where conditioning plays a key roll.

Obviously it's entirely up to you OP, but if you're 5'7 and 185 with 20%+ body fat, you likely don't have too much muscle mass (not trying to offend). May as well work on it while doing cardio, get two birds stoned at once.

Also means once you've cut down to your preferred body fat percentage, you'll already be knowledgable on weight training and which workouts you prefer/work for your body.

I was just thinking if he's 20+% and he wants to get down to around 10%, focusing on diet and cardio might be more time worthy for this point.
Once he leans out, then he can start to focus more on weight training.

No point in prioritizing weight training now if he isn't growing muscle and it isn't accelerating his fat loss.