Hi guys just after some general advice in T5's please.

Recently made the mistake of trying to run before I could walk with a

cycle and tbh didn't prepare enough or do enough home work prior.
Looking to drop roughly 12/18lbs without having to smash cardio as my knees will buckle.
Have been offered T5's but struggling to find a simple plan for these I.E diet and water intake etc.

Cheers in advance.