Okay, so the next sensible thing is to research the way that has worked for everyone else so far. Bodybuilding.com has some great advice and workout plans, I will be using a 30 day plan from Craig Capurso to kickstart the process. He says its only 30 days and I like the idea that its concise and planned for this amount of days, this gives me a nice short term goal.
My goals are simple: in these 30 days, first step is to look good in clothes. If I can lose enough to accomplish this goal it will be all I aspire for in 30 days, and will be happy, mission accomplished. After that, the next 30-60 days have to be enough to have a flat belly. Not a 6-pack, or abs showing, just flat. In this whole time, I will also be exercising for the endomorph body type which I seem to belong to, which includes a couple sessions of muscle hypertrophy. I’ll be tacking the 5×5 routine, wherever my back permits.
For my food plan, I am using an android app from Under Armour to calculate the food and calorie daily intake. I have set myself a goal to lose 10kg in 5 weeks, that means I have to burn an excess of 14000 kcal weekly, or 2000 daily. As a big guy, I need about 2500-3000 kcal a day, so to lose 1000 kcal, I have to stick to 1500 kcal daily and exercise enough to burn close to 1000 kcal just to be sure I’m meeting the requirement. So, to put it in numbers, I have a 1000 kcal deficit from less food intake, and another 1000 kcal deficit from what I burn from exercising. In practical terms, I need to exercise twice a day, or two hours in a row in activities such as kickboxing, HIIT and a good fat burning zone plan. More on this here