ender's workout journal: suggestions needed

[endervalentine]

hey guys,
I've finally accept the fact that I'm fat and I need to work at getting back into shape. 🙂

My background:
age: 31
height: 5'6
weight: 155lbs

I've always been able to eat whatever I wanted to w/o having to care about my weight, but looks like age and hours of coding in my cube have caught up to me. Plus, I normally play bball 2-3 times a week but I've been sidelined for 2months already w/ a severely sprained ankle, still can't run but can get on the bike.

My goal is to hit 140-145lbs and build some muscles at the same time. I'm not sure if going down to 140 will get rid of this gut but that would be a very nice secondary goal.

I'm putting in pretty hard hours these days, so I don't have much time to workout. I can prob. squeeze an hr during lunch and hit the gym.

I did read the sticky up top and have already starting to track my calorie intake and watching what I'm eating. why o' why are soda and cookies that many calories!! 🙂 I think I can manage that if I slowly ease my way into it ... what I need help with is how to best spend that 1hr/day.

Can one of you fitness gurus provide a sample workout plan, 3-4days/wk, 45mins-1hr/day? I do have access to weight equipment but mostly free weights and we do have stationary bikes.

I hope that covers most of the info, so any suggestions you guys have, pls. through them out!

 

[HN]

hey guys,
I've finally accept the fact that I'm fat and I need to work at getting back into shape. 🙂

My background:
age: 31
height: 5'6
weight: 155lbs

That's not fat. I'm 5' 5" and usually walk around 145 but i could easily go up to 150 without looking any different. just saying.

 

[endervalentine]

My ugly gut is proudly saying otherwise ... I think everything just went there. I can hide w/ my polos but when I wear any dress shirts you can tell a big belly is growing there.

 

[katank]

Did you read all of the sticky? I'm pretty sure it mentions Starting Strength. It's a simple 3x5 barbell routine that works. You should be gaining some good muscle mass and lose fat at the same time for the first few months if your diet is cleaned up.