Wraith's Beg for Help (And Training/Diet Plan)

[Wraith]

4 Weeks on since starting running/eating better - dropped 11lb or so, strength has more than likely gone to absolute pot, but still looking alright muscle wise. Trying to keep the gym work outs more about bodyweight exercises and core strength for climbing at the moment, doing 10 mile or so a week on my hilariously painful shins (even with new shoes! yay). All in all.. going alright again

Not taking any protein or actually hardly any supplements.. god knows if it'd make a difference if I did at the moment.

[Wraith]

Holiday in a week's time, can't wait - trying to diet a bit before hand, just to shed off a few more lb in the last week.. not finding dieting easy, used to be pretty good. Infact, the first RFL run I lost loads.. if I even try to steadily drop calories a bit, I see something delicious such as home made flapjack and finish that badboy off. Control is somewhat waning, and justifications and rationalisations are creeping in "Well, I've been for a run.. so this whole bowl of pretzels won't be as bad.." and the classic "well, I've already been bad today so..." and frankly, urgh - exhausting, I might just eat whatever I want, go on holiday get pissed up and fat and then deal with it afterwards!

When I'm back from holiday, I'll be taking this seriously again, I might come in search of some ideas

Something good for fat loss.. and keep some strength, I'm guessing IF with a hint of reverse pyramids.

[Wraith]

Well.. hello all!

I'm back, and hopefully much better this time! For my sake much rather than yours haha

I'm probably the weakest I've been in 4 years and was about 7 weeks ago the heaviest i think I've _EVER_ been. So i've been better with my diet, but still struggled to do any training (okay, I haven't done any.)

I'm desperate to find some motivation - it's mostly been killed by a new job, my usual escaping work at 3pm Mon/Wed/Fri and going for a good 90 minute session then going home has gone, infact I'm lucky to be out the office by 5:30 - and now I hear some people going "and?" well, I'm sorry 07:30-17:30+ is a damn long damn in my books.

I was contemplating morning session, but my gym doesn't have showers, neither does my new office, and after work I'm normally too drained to do anything! So I've decided today that I'm going to do lunchtimes, and I'm going to do a session that fits in about 45 minutes, and is hard work, but doesn't leave me dripping with sweat so I can have a quick towel dry and shower-in-a-can before re-suiting back up and pretending to know what I'm doing.

I come in search of guidance - I'm looking to try and do 3-4 lunch time sessions a week where possible of a 30-45 minute length. Today I managed 10 minutes running around 15km/h - 3 sets of bench, 3 sets of T bar rows and 3 sets of deadlift in and out in about 30 minutes, and it felt really nice to be back down the gym but I could do with something more structured to keep me going.

What exercises would people put as a must if I had to limit myself to 3/4 different exercises if I were to do 3 sets, or do I reduce sets and try and do more? or stick to less types of exercise and more reps/sets?! I'm used to having as long as I want - I still want to feel like I'm working towards something in this time period.

Goals are to get back into shape - I guess I'm essentially back to starter stuff, so strength is probably key one, fat loss will come, that's not my biggest concern right now - I used to have shoulders..well, kinda, I don't anymore, and I have moobs where a chest used to be.. I'm sure it's all under there somewhere..