I would stop & save the on cycle until you cycle. You'll be able to fully utilize the more intense workout regime. Not saying that the off cycle linked lower isn't about the intensity you train at; because that's all it really is, brother. You just have to work smarter. More intensely...

Note - Remember that you cannot target fat loss. Fat will be used as energy for your workouts and will only be reduced after performing hard cardio, weight training, and eating very healthy. Getting your Diet on dial Is always the most important factor.

• Drink at least, at least three liters of water per day (100 oz) I'd get used to drinking 2 gals.
• Eat 5 servings of vegetables and fruits per day
• Eliminate fried foods
• Eliminate processed sugar (for example: cokes, cookies,etc, etc, etc)
• Eliminate fatty red meat - only lean red meats (Bison) (1 - 2 times per week)

Hard Cardio Exercise

Monday & Thursday

• Upper Body Program
• Warmup (jumping jacks, arm circles, etc. 10 min / then stretch

Repeat 5 times

• Pushups - 20
• Regular Crunches - 20
• Bench dips - 20
• Reverse Crunches - 20
• Pullups - max reps or pull-downs - 5
• Mixed grip pullups - 6
• Hanging Knee up
• Stretch abs/lowerback

Cardio option 30 min: Running, recumbent bike, etc.

Tuesday & Friday

• Legs

Repeat 4 times

• Jog 5-10 min
• Stretch legs
• Squats - 20
• Lunges 10 / leg
• Left crunches - 25
• Right crunches - 25
• Hip rollers - 10/ per side
• Stretch abs / lower back

Cooldown walk 5:00 / stretch

Wednesday

LONG Cardio Day. Fast as you can right off the bat as long as you can, then steady state jog or walk, the rest of the way.

• 45-60 minutes of walking, running or combination of the two, would be preferred

I would honestly do the above with something like this: http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/off...

With this type of diet.

DAILY PLAN

Wake up, and chug a liter of ice cold water. Take a multi, & CLA. As cold of water as you can stand it, mixed w/ Optimum Nutrition Essential Amino Energy, creatine hydro chloride & Korean red panax ginseng powder! All days

Ideal for your needs IMHO, would be sprinting at 95% Max HR for as long as you can, then dropping and doing military pushups/mountain climber pushups/Russian twists/crunches, individually at each stop from sprinting, walking a min, and sprinting again off and on for at least 10-15 minutes.

***EAT EVERY 2.5 TO 3 HOURS. Try for 5 servings of fruits & veggies per day. Snack on low cal protein bars, almonds, carrot sticks, Greek yogurt, etc... Lots of Rabbit type foods:( Your body burns through that type of stuff quick, and burns more fat for fuel : )

1-2 hours after cardio. The longer you wait, the more fat you'll burn. But don't ever skip breakfast, as it's the most important meal...

• Breakfast. Protein & slow burning carbs. Protein shake w/berries&both casein&whey proteins, & a banana, etc. Or, Ideal IMO would be Two whole eggs, w/2-3egg whites, piece of toast w/almond butter &/or natural honey & a piece of fruit your choice.

2.5hrs---

2nd breakfast-Protein & fiber. Steel cut oats, benefiber, w/muscle milk protein powder, cinnamon & vanilla mixed in.

3hrs later. Lunch-grilled or baked chicken, or turkey breast, broccoli... Whole grain quinoa.

Preworkout meal-1/2 turkey sandwich & banana, Gatorade2 w/decacor creatine. Take a ginko biloba...

After noon Off cycle Workout: ( Or, I personally do it at the butt crack of dawn, after sprinting regime) Occasionally I'm tired, and get er done in the afternoons. The timing can vary, just make sure to do the sprinting/pushups routine in the morning on an empty stomach, and wait to eat- remember to mix in some tempo exercises. 2 seconds to raise or lower weights. Last Sets to absolute failure, always.

After working out: The rest of your turkey sandwich & your Post Workout shake, or 1-2 glasses of chocolate or strawberry milk. I read studies that show that guys that consumed protein shake, or chocolate milk w/creatine 30 min before, and after workouts built up to 40% more muscle than those who didn't. Personally, I like those little 8.25 oz containers of muscle milk light, cause it's so easy.

Cardio 20-50 min---

Dinner-Stir fry w/vegetables & chicken, or lean steak. W/spinach salad, or add more veggies w/stir fry.

Cardio 30-60 min. Extra credit

Before bed - Take Vita D in the morning or at night, but get at least 1200 iu per day, and take ZMA pills, with a Casein protein shake w/5grams creatine if you haven't taken creatine already earlier.

Remember to fast (Not eat, after breakfast. Making sure to get proteins & carbs, and fats from flax oil) On 1 of your off days, every week, or every other week.

Something like this will get you ready in as little as a month. Use your family as your motivation : )

1st off, thanks, & Congrats, again! Which plan, off cycle, or on cycle (better basics) if you don't mind me asking? Either plan will melt fat off of you. I would say fast after breakfast for a day (off day, Wed or Sat, sun, you choose) every week up until you cycle. I'll come back in a little while when I get back to my CPU, & hook you up w/mini bootcamp type of things. Running, strengthening stabilizers through pushups, etc. You Do this my way, & you'll be a Spartan after your cycle/s! I swear to god. Also keep us informed of your progress.