Changing it all up

[texasbrainsandbeef]

Ok, I need a bit of help...I have been out of the game for 2 years until about a week ago and I started my "comeback". I was in the shape of my life before sickness, injuries, and laziness set it (of course that is the story of most I would assume). I have gotten up the 260 lb. with the bf levels being way high. What I am going for is not the big bodybuilder frame I once desired. I want to be lean and sitting at 10%. My history is I have lifted since I was 15 (I am now 27) except for the time off which I lost most results. I don't know what else I need to put up as far as history. I just need a few suggestions to make sure I am moving in the right direction with things. Like these:

1. Should I do an hour or so (once I have worked up to that) before or after I lift?

2. Is it cool to suppliment with Ephedra to help melt to fat until I'm lighter? If so, what form of the suppliment would be most suggested? I use to take it back in the day...just wondering what the feeling was on the stuff now-a-days.

3. I need to be taking in about a gallon of water per day correct?

4. And I can't find the articles on here to help me find my heart rate zones and I have forgotten about all of that...can someone point me in the right direction?

And help would be great. I have gotten started about 2 weeks ago, but it is a slow process...kind of the approach of a marathon...not a sprint type thing.
A big thanks to pintoca for his help thus far! Thanks yall.

 

[Synpax]

1) Diet is most important right now. I suggest going on Southbeach really strictly. No alchohol or french fries or debbie snacks.
2) Don't worry about HR zones.
3) Ephedrine would probably help. It's legal now. Keep it low, though.
4) For cardio, do it on different days if you can. If you can't, do it after the lifting. Try to go an hour at low intensity.
5) See 1).

 

[texasbrainsandbeef]

thank you...that helps a lot!!! I will get reading on the Southbeach. I figure the most important thing is to get the fat level down before anything. Thanks again bro.

 

[clublavela]

To burn even more fat. Doing cardio early in the morning before you eat anything is the best time. Because most of the time you haven't ate in 8 hours so the only thing your body burns for energy is fat. So early morning cardio is the best way to go man!

 

[Synpax]

Mostly correct, yeah, and good point. To prevent loss of muscle, try to do a protein shake right afterwards.