[johnNYC]

Hey Dungeon members, I wanted to introduce myself. I've been lifting off and on now for 10 years but school, work, drinking, smoking weighed me down the past couple of years and now I feel I'm finally getting serious. I've been reading the site the last couple of days and really enjoy the info. I look forward to being part of a board that is serious and encouraging.

I'd love any advice that's possible. It's been a year since I've lifted with any consistency. Since then I got a bit chubby but lost a lot of it. I'm 5'10", 200, probably high 20's bodyfat and looking to be around 180 with muscle come June. Possible? Advice?

I eat about 2000-2500 calories a day and plan to lift 40 mins a day, 5 days a week, and hit the elliptical 3-4 days a week for about an hour. I just got back on creatine/taurine and take Whey protein a couple of times a day.

Any help would be appreciated. Thanks guys. I look forward to learning from you...

[JNB]

Welcome John!

As far as cutting 20 lbs by June, that may be pretty rough considering that that would be about 3 lbs or more a week lost, while recommended amount of weight loss is 2 lbs a week max.

Different ways you could cut are

Layne's Sticky in the Nutrition Section
http://www.bodybuildingdungeon.com/f...mbination.html

Post on Carb-Cycling posted by Mindstar earlier today.
Carb cycling

Another option is CKD (probably the roughest out of all three).
http://www.bodybuildingdungeon.com/f...-cyclical.html

Workouts, I wouldnt advise putting a time constraint on them, unless you've only got that amount of time to accomplish what you need to in the gym. Just my .02

Now after all that, care to show you're diet and current routine? Again, welcome to the dungeon.

[mikeh40+]

welcome john, sound advice from JNB. for sure read up on the links he provided,,

[johnNYC]

Thanks for the welcome and advice guys. I meant more like the end of June, I should have been more specific. Thanks a lot of the links.

[johnNYC]

JNB, Yeah the time constraints I threw up there are pretty much my actual time constraints. I'm working 50 hours a week and studying for the CPA which kills my time. This equates to about a 80 hour work week not including commute. So I began working out at 6am which has been rough so far. Thanks a lot for the links. I'll throw up my workout later today. Looking forward to a critique.

A question. After doing squats, is there an amount of time I should wait before doing cardio? Is 9 hours too soon? Also, since i want to lose weight and gain muscle, should I limit myself to a certain amount of cardio?

[chrispghmuscle]

Welcome to the dungeon. Great to have you aboard