Ok here's the deal:
I'm currently 6'1 and as of this morning 285 llbs. I had my BF checked at the gym with the gadget you hold onto about two months ago and was roughly 26% BF... I'm probably a bit lower since then.
Goal: I'm going before the oral review board for the sheriff's office in about a month and want to drop as much weight as possible in that time frame. Like everyone I want minimal muscle and strength loss, but I am willing to sacrafice some in the short-term.
Here's what my current routine and diet looks like in a very rough sort of way. I don't follow a strict regiment right now which I am willing to change after taking in some advice.
Breakfast: anything quick from a muffin to a granola bar to something left over from last night. Very small, usually eat it in about 15 seconds on the way out the door.
Lunch: brought from home sandwich or leftover dinner or microwaveable dinner.
Dinner: usually high protein of some sort and minimal carbs. Like a salad and steaks or chicken stir-fry etc.
Weekends are where I usually screw up with some beer or pizza etc. I'm gonna change that for this month at the least, maybe more if I get some good results.
Monday: 20 minutes on the stationary bike at about 300 watt output. Chest/Triceps about 1-1.5 hours total workout time.
Wednesday: Biceps/Back about 15 minutes on the bike. Usually done in an hour.
Thursday and Friday off
Saturday: Legs and shoulders 15-20 minutes on the bike.. squats, a few stiff legged deads, lots of rotator cuff work etc. about 2 hours in the gym.
I'm thinking up the cardio and maybe goto a true CKD or TKD. What you guys think?