Getting in shape...do-able?

[Aleks_777]

I weigh 95 kilos (210 pounds) and am 1.94 m (6ft.4) and have made up mind to get in shape. Most of excess weight is surface fatty tissue centered around abdomen and thighs. goal would be losing somewhere along the lines of 12 kilos (26.5 pounds) of fat and gaining 4-5 kilos (9-10 pounds) of muscle in about 2-2.5 months.

Is that reasonable? If yes, could anyone provide a detailed diet and workout routine, please?

Thanks in advance

[Boss Man]

The timeframe for weight loss and muscle gain is not possible. You'd need a good 18-24 months for that, 12 bare minimum if you're lucky.

This is one I usually post for people to get started, so it should work for you as well.

Basic total body stuff 3 times a week.

Squats, 2 sets 10 reps.

Lunges, 2 sets 10 reps.

Deadlifts, 2 sets 10 reps.

Dumbell Bench Press, 2 sets 10 reps.

Bent over Dumbell Rows, 2 sets 10 reps.

Dumbell Shrugs, 2 sets 10 reps.

Planks 30 seconds.

You would do this every other day, 3 times a week for around 4-6 weeks, to adjust to the biomechanics of weightlifting.

On dumbeell exercises, don't use the very smallest available, use the next ones up.

Barbells, use the second smallest that is available.

As for diet, what meals do you eat and what times do you eat?

[Aleks_777]

Well eating patter has been extremely erratic, in cue with sleeping schedule (college). As for what I eat, it's a mess. Mostly sandwiches (salami, cheese and crap like that) with the occasional fast/junk-food meal. I'd be fully ok with radical changes in diet as long as they lead to noticeable fat loss in a reasonable amount of time. I've heard a lot of good things about HIIT/Tabata-type exercises. Would something along those lines combined with a good diet (suggestions?) lead to me building a nice lean frame, suitable for more substantial muscle gains in the future?


Thanks, I appreciate the help.

[Boss Man]

HIIT is good cardio in opinion, if that's what you meant and could be incorporated with the kind of beginners lifting system I posted.

I.E this way.

Day 1. Weights

Day 2. HIIT

Day 3. Weights

Day 4. Day off

Day 5. HIIT

Day 6. Weights

Day 7. Day off.