Need a program / help

[Charged14]

Uploaded my pics current sitting at 215lbs / 6'0 tall. Covid hit and wasnt able to hit any weights / gym. Was at around 200lbs before covid. I feel i have lost alot of strength since not being able to go to the gym. I work 10 hour shifts 6am - 4:30pm for two weeks then do a 4:00pm - 2:3:30 am shift for two weeks. The gym I go to only allows for 1 hour gym time visits. I have a job where i drive machinary so i am sitting for most of those 10 hrs.

Any suggestions for a good work out program that would fit my schedule ? Any advice where i can go with my body? Gain some strength again or lose all my weight i have gained? I find the hardest is to fit some form of cardio in as I get off work at 5pm on my days shift and cant get into the gym till 6:15pm and thats only for 1 hour.

Any adivce, appreicate it !!

Thanks

[Luclin999]

1. You are over 25% BF and need to lose a lot of fat overall, which isn't going to happen from one hour visits to the gym.

2. You ultimately need to eat a lot fewer calories, which is something you can control frankly no matter where you are each day.

Figure out your TDEE (Probably in the 2500-2700 cal day range) and start eating at 500 cal/day below that. Use your time in the gym for weight training rather than for cardio so as to retain whatever lean mass you do have under the fat.

[faithbrah]

You are over 25% BF and need to lose a lot of fat overall, which isn't going to happen from one hour visits to the gym.

one hour is enough though? or did i miss your point?

OP's slight midsection definition confuses me @ "over 25% bf" though, but maybe you're right

[Luclin999]

one hour is enough though? or did i miss your point?

Yes, you missed my point.

IE. One hour sessions in the gym alone are not going to correct his being fat.

He needs to get his calorie intake under control which will ultimately help him a lot more than "trying to get in some cardio" at the gym.

[Charged14]

Yes I am trying to get my calorie intake under control since going back to gym. I try for about 10-15 mins of cardio towards the end of weights. On my days off work i can fit a bit more cardio in via out side type of cardio. Is there good programs out there that would suite what i am kinda after? The main part is trying to get my diet under control, i know just going to gym wont achieve anything/.

[xsquid99]

OP as long as you're lifting on a decent program, there are many in the workout program forum like Fierce 5, All Pro, etc, then that's fine, all are designed to be about 1 hour in duration. But you definitely have 40-50 lbs to lose as I'd say you're definitely over 25% bodyfat so dieting down will be your #1 priority while lifting on your program of choice. You can do whatever cardio you can fit into your schedule. If you do a full body 3x a week program that leaves a lot of time for cardio on your non-lifting days.