4 weeks I'm in your hands!!!

[02verco]

So I go away in 4 weeks for 3 weeks of relaxing and sun, I have lost my figure due to coming off the tools and now in management and I want it back for my holls, I need to lose about a stone I would say.

now I have access to a full gym has pool and all the usual equipment. I have a road and and other off road peddle bikes.
I walk my dogs once in the morning and once in the evening.

So I need your help! For the next four weeks I will be signing in and keeping every one updated,

I need help on what to do? I.e gym, road bike how long how far times etc
What I should be eating / should not be eating.

I work from 8 in the morning until 5 of an evening and may not have a break.

I can cook so all natural food is fine, I'm not keen on fish but will eat it if needed

So what would you recommend?

I will weigh and take photos each day to help along with the diary.

Many thanks all and hope all will go to plan!

Verco

[Hoofy]

4 weeks? Eat about 60% of your TDEE. In this heat, swim until you can't physically move your arms every day.

[944fan]

The best piece of advice I can give is pick something you actually enjoy doing. Flogging your guts out in the gym if you hate it is no good. Although I see you are only looking for a 4 week blast so that may not be an issue.

Once you have picked which sport or gym work you are going to so then look for some basic training plans. There are loads out there.

[02verco]

Enjoy the gym, last Friday did 5000m on rowing and 6k run then last night did 10mike bike ride.

Any ideas on the best diet plan is and what food to avoid?

[Hoofy]

See my reply.

[mu0n]

lol - 4 weeks.

Could be worse - my brother's excuse to not doing sprints with me is, "I go away in a week and I need to do as much weights as possible".

My unprofessional advice? Stack test, clen & lift... 3 times a day.

Good luck OP. :P

[Hoofy]

I had an "I'm getting married in 3 weeks and want to look good for the photos". FFS. It's not like you didn't know 3 months ago.

[02verco]

Hoofy said:

I had an "I'm getting married in 3 weeks and want to look good for the photos". FFS. It's not like you didn't know 3 months ago.

Ha ha very true, I did only book mine on Sunday and have started where is best to look for you allowance per day?

[evo4a]

Laxitives and water for 4 weeks, plus an amputation and you will be there, however you will still have the gut as it's the last thing to shift.

[Hoofy]

www.myfitnesspal.com is a good logging tool. Has a free app, too.

[BenM77]

Full body workout at the gym every day. Weights session finished off with cardio.

No alcohol or crap food for the whole 4 weeks and make sure you are on a deficit.

Good luck

[Meoricin]

BenM77 said:

Full body workout at the gym every day. Weights session finished off with cardio.

No alcohol or crap food for the whole 4 weeks and make sure you are on a deficit.

Good luck

That'll surely only work if he sleeps most of the time he isn't in the gym - otherwise he'll just overtrain.

[BenM77]

Meoricin said:

BenM77 said:

Full body workout at the gym every day. Weights session finished off with cardio.

No alcohol or crap food for the whole 4 weeks and make sure you are on a deficit.

Good luck

That'll surely only work if he sleeps most of the time he isn't in the gym - otherwise he'll just overtrain.

I should have put Mon-Fri with weekends off.

You can exercise every day without overtraining.

[Hoofy]

He won't experience over-training in 4 weeks. He might be knackered but that's not over-training. Over-training is when your immune system is fked as a result of... erm... over-training.

[Type R Tom]

Won't this (or similar)

http://www.groupon.co.uk/deals/special/diet-chef-l...

+ a load of exercise get you close?

[Hoofy]

Can't see it without signing up or turning up the brightness on my monitor. But it sounds like an unnecessary expense unless you really don't have time to make 1200kcals of food a day.

[bigandclever]

Don't walk your dogs twice a day, run your dogs twice a day

[WinstonWolf]

Hoofy said:

www.myfitnesspal.com is a good logging tool. Has a free app, too.

It's excellent, I've lost 18lb far quicker than I would have without it.

I've discovered that with the exception of Weetabix and porridge all breakfast cereals are evil.

[02verco]

bigandclever said:

Don't walk your dogs twice a day, run your dogs twice a day

I have tried and it's so hard the one wants to go hell for leather or the cat he has seen and she keeps stoping to see if I am behind her!

Gym tonight so will be row run and weights then swim so that will be my evening,

Would not eating help?

[mu0n]

http://www.bodybuilding.com/fun/bbinfo.htm

Read through the articles on there OP.