i need a routine to burn fat and build muscle and endurance

[rowe]

hi all ,im new to this form and looking for some advise please. about 3 years ago i was playing a high level of football (soccer) but stopped because of an anckle injury, i also stopped smoking and put on 3 stone in fat. im 28 and 5" 10 and weight 16st 6lbs- 225lbs. the anckle is no longer a problem and i want to burn the fat and build some muscle for the new season witch starts in september, so i have 16 weeks till the season starts. so please is there any one out there who can help me with a routine?

iv change my diet from fast food and beer to about 5litres of water aday and whole meal breads ,pasta, rice, chicken,turkey ect. iv really looked into my diet and supplements.

do i lower calories for fat lose first? or do i eat more for muscle gain and then cut down please help

i was thinking

monday-pull, cadio ,abs
tuesday- legs
wednesday-cardio,abs
thursday-push,cardio
friday-rest/cardio
saturday-lower body plymectrics,cadio,abs
sunday-rest


any advise on exercises to do plus HIIT

 

[Built]

Hi there.

You sound like like you just need to do some reading.

I have summarized some information you may find helpful in my blog. Start from the top and work your way down. Basically Training and How to do Cardio if you Must have sample lifting/cardio plans that may help. For the most part you will not build muscle while dieting and or while training for endurance, although you'll certainly improve your condition by training and dieting properly.

Good luck!

 

[rowe]

thanks built for your help, there is some very intresting stuff on your blog and i will get stuck into trying it out

thanks

 

[CORUM]

Hey Built, I Had A Similar Question. I Need Strength And Endurance. (going Back In The Military And Have Plans When I Get There!!!) I Cant Open Your Links At Work, But I Look Foreward To Reading It When I Get Home!!!! I Need To Be A Beast On Strength And Endurance. I Am Not Concerned About Size Really, Just Performance!!!

 

[Built]

Try reading some of it from home, lemme know what you think.

 

[CORUM]

Will Do!!!