New here, need a little direction on losing weight

[Iminthedesert]

Hi all,

I'm 23 and in the US Army currently on deployment. My goal is to lose between 20-30 pounds and then possibly I would like to build some muscle but I'm unsure of how to go about doing it. As you can see in my picture I am a bit over weight with extra fat around my midsection. The main thing I would like to get rid of is my love handles and stomach fat.

Currently I eat a pretty good diet, and I've lost weight already, almost 10 pounds, but I need to keep shedding fat.

This is my normal workout as of right now.

Stretch

5 min warm up walk then a 2 mile run at about 7-7.5 mph

After that I work on arms and back one day and the next is abs and legs.

I dont know exactly the names of the workouts that I do, I just find a machine and do about 4 reps of 10-12 depending on the weight.

Every workout begins with a 2 mile run and ends with 1 mile.

Any input would be appreciated, also I should say that I use jack3d before all of my workouts. I have been told to take some protein powder and I have about half a tub of WAR that another soldier gave to me because he didnt like the taste. I haven't been taking the protein simply because I want to lose weight first before I bulk up.

Thanks in advance.

[Boss Man]

You could bulk, because a 1lb of added muscle burns an extra 45-50 calories per day.

You're not doing any Chest or Shoulder work it would seem.

The Jack3d is not bad, but is a bit unnecessary. You could easily workout with a basic Glucose drink or even water.

If I'm right about the WAR, then it's a Casein supplement and not that bad, so you could take it.

[Iminthedesert]

Thanks for the response. I am doing some shoulders and chest, just forgot to mention it. I guess I'll stick to my routine being as it hasn't been criticized yet. I'll start drinking the WAR after workouts too. Again thanks for the response.

[Boss Man]

All I would say on the weights is you're doing a bodypart split with 2 areas per session, so I'd do them every other day, incase you're perhaps doubling up.

The danger could be, you do all 3 splits back to back, then double up, doing 6 sessions of weights concurrently per week.

If you alternated and did each split once a week every other day, you could sandwich some Cardio between the weights days do 3 of those and leave one day off to recoup.

Normally I'd suggest people only need do 3 weights and 2 cardio days with 2 off days, but as you're in the military, the extra cardio day would be useful, as your work is very physically demanding, I don't doubt.

If I'm wrong about how you do those splits and you only do each split once a week every other day, then that's fine .

Obviously just keep your fluids up and don't be too gung ho on the Cardio and if you need to make sure you're getting adequate Salt intake to replace hat you lose and to avoid cramps.

[Jentry07]

I would also suggest trying High Intensity Interval Training workouts. They should help you to shed that unwanted fat. That combined with the muscle building workouts should help to tone you out!

[KennyThomson]

i love fitness programs such as the one's in california and utah by the biggest loser.
i recently heard of a new one opening up in bermuda and i also happen to love bermuda.
i think you should consider checking it out as these programs really help to jumpstart weight loss. also you get to go to BERMUDA haha.
check it out, goodluck.
http://www.fitnessbayresort.com/