There's no right or wrong to that question.

In my experience, cycling so rapidly between muscle building and fat loss doesn't work with a lot of efficiency.

That said, my advice would be to stay in a deficit straight across.

If you want, you can have a little more cals on strength training days.... but remain in a deficit.

IMO, your protein should be spread evenly across all of your meals, ideally.


Oh I meant my time on the treadmill as cardio.[/QUOTE]

Can you explain why? I've always thought it was ideal to have protein before and after your workouts.

If there's any macronutrient you should center around workouts, it's carbs.

So now I'm a little confused, is it not ideal or makes no difference to have protein before and after a workout? I know carbs is for energy and I spread those out evenly throughout the day.

IMO, you should spread your meals over the entire day pretty evenly. However, I've realized my best results while dieting when I maintain that evenness with proteins and fats, and keep carb consumption for pre/post workout only aside from fruits and veggies.

There are no hard set rules here, just finding what works best for you.

When it comes to post workout nutrition, I like using a shake that consists of protein and carbs (fast digesting) only.

Alright thanks a lot, I guess I'll spread my protein out a bit more and put some more carbs in my pre workout meal.

Once again Steve i must thank you for this topic. It helped me out a lot. My goal was to lose 30 pounds by june and i almost did. If i would have followed everything to a T im sure i would have just the full 30.

Anytime! And that's great! Are you keeping up with it still?

Im trying. I have slacked a bit on diet(not eating enough, or having what i should eat), and this past week i didnt work out as much. Im going to the gym later today and now that the court is open i also play ball again.

Good to hear. Just keep up with it. If you trip up for a few days, so what! That's doesn't matter anymore. What matters is what you do today.

Hey Steve, great advice on this thread. We are so fortunate to have you around here. Anyway, I have a bowflex at home and some dumbells. 10, 20, 35, 50lbs and an adjustable set that does anything from 0-30 lbs.

I'll give you my routine really quick. I don't know the name of most excercises so ill try to explain.

Bench Press 6-8 reps 4x
Lift dumbells over my head when im sitting 6-8 reps 4x
flys 6-8 reps 4x
cross pulls (standing and pulling the handels in a cross pattern)6-8 4x
tricep workout, lean forward on a chair and have my elbow parallel with my body and extend my arm. 6-8 reps 4x
sitting on the machine i pull down from the top behind my head 6-8 4x
sitting again, pull up motion, 6-8 4x
hammer curls 6-8 2x
regular curls 6-8 2x
another curl where i curl 3x half way from bottom to middle and 3x halfway from middle to top and 3x full curls... i do this 2x.
i do a neck workout where i grab the heavy dumbells and raise my shoulders, 6-8 reps 4x
and i finish with a variation of the bench press (you can do so many with the bowflex) 6-8reps 4x.

I do this workout 3-4 times a week.... I want to do a workout 6 days a week and I guess im looking to specialise spacific muscle groups every day of the week instead of full body workouts. Do you have any advice?

Also i dont work my legs much because they get a crazy workout with my cardio, i do cardio 6 days a week plus i play ice hockey twice a week.

thanks in advance... ohh and the pounds are comming off like crazy right now

What are you trying to achieve, first off?

Fat loss first, then once I'm 180 ish, maybe 170 i want to add muscle mass.

Far too much volume and isolation work. Not enough pulling exercises.

Why?

Why?

I'd still train legs.

6 days a week because I absolutely love working out. I didn't at first but i really love it now.

Specific muscle groups each day so that i can rest some groups for a day or two after i work out with them. As you can see i have a very generic workout that can probably be put to better use. Basically I'm looking for advice on a better routine. I know it's not the best.

About the legs, my legs are huge (all muscle) and they are not propotionate to my body. I really don't want them any bigger. I guess carying all that weight all those years has really built them up. My calves are the biggest I've seen.