I lift in the moring and do cardio in the afternoon pretty much every day. I dont plan in 'break days'. If im feeling tired or sore, ill do a different body part.

Other ppl's workout schedule?

You may not feel tired, but you're likely not helping yourself any. You can pack on just as much muscle lifting three or four days a week as you can in seven, and the risks of overtraining are a lot higher without scheduled days off.

Since I'm training to lose fat, I try to do fasted cardio seven days a week (8.5 miles of stationary biking at 8am) and I lift three days a week (chest/back, legs, arms/shoulders at 2pm MWF). It probably wouldn't kill me to skip the cardio one day a week, but since it's low intensity I don't think I'm hurting my muscular gains any.

I agree with that reply. I think you'll do much better if you separate cardio and weights, plus give your body an adequete time to recover. Remember, "Muscles grow while you rest, not while you train". Plus, overtraining is just as bad as overeating, just in an opposite way ;)
Training hard is good, but moderation is the key to success, good luck :gl:

Until recently I was doing weight training every day alternating between 3 different routines and was also doing cardio 4 times a week alternating with 3 days of brisk walking.

In the past week I've switched over to doing cardio 6 days with 1 day off because I just feel better when I run. I've also decided to lift every other day because I simply didn't have the energy to lift everyday.

Hopefully these changes, as well as some changes to my diet will yield better benefits.

I weight train 3 days a week and do cardio 4 days a week. i usually have 2-3 days a week where I do nothing at all.

great to see you back BBN. It seems your goals have changed since you last stopped by, 16% BF? Awesome!

No more power lifting then, eh? WIth your muscle your gonna look crazy when you get totally ripped.

Yeah! I agree with what Oranzith say, and people who has a lot of muscle can drop bodyfat easily compared to the average person trying to lose weight. And shifting from a powerlifter to a bodybuilder is also a good idea... Once you packed the mass, now it's time to show it off. Good luck man, just make sure you don't waste those extra muscle by overtraining...

great to see you back BBN. It seems your goals have changed since you last stopped by, 16% BF? Awesome!

No more power lifting then, eh? WIth your muscle your gonna look crazy when you get totally ripped.

Thanks brotha! :tu:

Well,
I hurt my progress badly from about Dec. 20th through January 15th. We had a bad snowstorm and got 20" of snow (most I've seen in my life) and the area was completaly unprepared for it so I was stranded at home for 5 days. This pretty much lead me to junking and vegging out real bad and in that span of time got completely sidetracked and gained some weight back, but took the bull by the horns in mid January and am now back on track. ;)

As far as powerlifting is concerned I've pretty much found out the hard way that it isn't my cup of tea. My arms are WAY too long to become a bencher and a bum left knee prevents me from squatting REAL heavy. Not to mention the best competition squatters are guys with big guts and no way will I let myself have on of those. I know some power lifters in their 40s and 50s and the years they've put into the sport their bodies are beaten down and joints are completely shot. My goals are now to pretty much lean up and stay lean. I've learned to eat completely clean and kicked the soda habit. I'm 34 now and at an age where my body could get shot straight to hell easily if I let myself eat junk. Hope to eventually be 210-220 at 10-11% BF and just stay there. I have two daughters and feel a responsiblity to stay healthy and set a good example for them.

Thanks Don! :tu: I definitely am watching out for muscle loss. It's easy to do if I get more obsessed with the scale than the mirror. I'm trying not to let the scale determine my attitude. ;) If I see improvements in the mirror and have to go one more notch tighter on the belt then that's the reward I get. :)

I'll have updated photos up here (same room, same pose) in mid April after we return from Hawaii.

My original reason for shedding the weight and changing my goals was for Hawaii, but what I'm doing now feels so good, I'm feeling 100% better now than 5-6 months ago that this is pretty much how I want to go about my daily life from now on. Throwing the heavy weight around was fun, but I feel better now with my regimen.

Thats overkill for me.
3-4 days lift, 4 days cardio.

You're absolutely right about the scale. For general health measurement, using the scale may be beneficial, but for fat loss and other bodybuilding goal, using the scale is one big disaster and sometimes even make people frustrated. That's way I don't have one at home :o

That's way I don't have one at home :o

That's actually a good idea. Trashing the scale. :tu:

BBN, have you noticed any strength drops since you've started cutting? If so, have the drops been substantial? The reason I ask is that I am thinking of going on a cut, but lately I've been having some nice strength gains that I'd really rather avoid losing. I know John has actually maintained his strength well, but it is always interesting to hear from others.

I always start out with 12-15 minutes warm-up cardio before doin weights. When I am done working out I sometimes do some additional cardio. For instance 20 mins on a stepper or so. It all depends on how much energy I feel I´ve got left. I dont´t like leaving the gym not feeling really tired.

I always take a good protein-shake and a banana after each workout to prevent evt. muscle-loss and I believe this does work out fine for me. My definitions are showing more and more every day!

I lift in the moring and do cardio in the afternoon pretty much every day. I dont plan in 'break days'. If im feeling tired or sore, ill do a different body part.

Other ppl's workout schedule?

Lifting: 4 day P/P -- 80/50% Split
Cardio: Not counting my morning warm up jog before I head off to the gym, practically none outside of recreational sports and hobbies.

As far as powerlifting is concerned I've pretty much found out the hard way that it isn't my cup of tea. My arms are WAY too long to become a bencher and a bum left knee prevents me from squatting REAL heavy. Not to mention the best competition squatters are guys with big guts and no way will I let myself have on of those. I know some power lifters in their 40s and 50s and the years they've put into the sport their bodies are beaten down and joints are completely shot. My goals are now to pretty much lean up and stay lean. I've learned to eat completely clean and kicked the soda habit. I'm 34 now and at an age where my body could get shot straight to hell easily if I let myself eat junk. Hope to eventually be 210-220 at 10-11% BF and just stay there. I have two daughters and feel a responsiblity to stay healthy and set a good example for them.

Interesting BBN. I'm only 21 and been lifting for "just" 4 years but I relate to you some. For a while I was focused on mostly strength, but now I'm trying to fit the bodybuilder mold. I love training with heavy ass weight at low reps, but I'm finding even at my age that tooling low reps for so long with a lot of weight taxes my system big time. I'm cutting as well, and almost close to 10% (I think I'm about 14%ish right now.) I just got done a 12 week 5x5 program that I saw a lot of nice strength gains with, but I'm going to take a week off and then switch to a more volume routine just to give my joints a break. Looking back, I can't believe how ignorant I was to letting myself baloon up while bulking just cause I thought I was doing good based on my strength and my arms getting bigger (though they were fatty arms!) I'm enjoying getting ripped :)

I realy admire your committment to your daughters, I see too many middle aged parents now not setting proper healthy lifestyle examples for young kids. I had to learn the hard way growing up as a kid, fat and out of shape because my parents never limited my food intake. They weren't "bad", and I didn't get neglected (I CERTAINLY exercised outside enough), but the nutritional information for parents in the 1980's isn't anything like it is today. My hats off to you.

BBN, have you noticed any strength drops since you've started cutting? If so, have the drops been substantial? The reason I ask is that I am thinking of going on a cut, but lately I've been having some nice strength gains that I'd really rather avoid losing. I know John has actually maintained his strength well, but it is always interesting to hear from others.

Joe, I've noticed substantial strength loss. Alot of my strength gains were from the Westside principles which emphasized explosive speed for strength instead of muscle gain. I'd say if you took it real slow you should be able to preserve most of your gains. Good luck! :tu:

Interesting BBN. I'm only 21 and been lifting for "just" 4 years but I relate to you some. For a while I was focused on mostly strength, but now I'm trying to fit the bodybuilder mold. I love training with heavy ass weight at low reps, but I'm finding even at my age that tooling low reps for so long with a lot of weight taxes my system big time. I'm cutting as well, and almost close to 10% (I think I'm about 14%ish right now.) I just got done a 12 week 5x5 program that I saw a lot of nice strength gains with, but I'm going to take a week off and then switch to a more volume routine just to give my joints a break. Looking back, I can't believe how ignorant I was to letting myself baloon up while bulking just cause I thought I was doing good based on my strength and my arms getting bigger (though they were fatty arms!) I'm enjoying getting ripped :)

I realy admire your committment to your daughters, I see too many middle aged parents now not setting proper healthy lifestyle examples for young kids. I had to learn the hard way growing up as a kid, fat and out of shape because my parents never limited my food intake. They weren't "bad", and I didn't get neglected (I CERTAINLY exercised outside enough), but the nutritional information for parents in the 1980's isn't anything like it is today. My hats off to you.

Thank you very much. I appreciate the kind words.

As far as the heavy lifting it didn't take long for a dull ache to start in my shoulder. Suddenly one day when I was leaving the gym I felt something funny in my shoulder. I couldn't lift my arm past parallel. I was scared. I thought for sure it was a roator cuff. Very scary. The doc checked it out and thankfully found it to only be the bicep attachment had been injured and would heal by itself. It's better now, but no more 1 or 2 rep sets for me.

As far as my kids are concerned I should be their role model and no one else. My oldest daughter is 10 yrs old now and unfortunately McD's is a good thing to her. She likes it, but thankfully she's still a toothpick and not borderline diabetic some of her classmates. She's only here on the weekends, but she eats healthy food when here. My youngest daughter is only 9 months and the wife and I are in agreement that this kid will learn to only eat fruits, veggies and good meats and no way do I want her to learn that McDonald's is a fun place to go and that cake or ice cream is just an occasional treat at parties. My mother in law always tries to slip the baby a sip of soda or a bite of ice cream and my wife gets pissed!

What's sad is I'm watching my wife's two year old neice learning bad eating habits. The kid eats whatever she wants and probably gets 500-600 calories worth of sugar everyday. The kid's dad takes a two-pack of Hostess cupcakes to work everyday and she wants some of the action too. She eats two Hostess cupcakes everyday because her parents give it too her. When she doesn't get what she wants she screams and they waafle.
-One night we went to a Golden Corral(buffett) AKA "hog trough" and the wife and I showed up late. Everyone had finished eating and the wife's neice was eating some M&Ms. The kid's mother said "we couldn't get her to eat anything good so her supper was a slice of cake, a slice of pie and M&Ms."
-I was screaming in my mind: "well if you wouldn't have given her that crap she would've eventually eaten the good food!!!"
-I've already made a prediction to my wife that her neice will be a diabetic by age 10. Truly sad and the kid has no one to blame but her own parents.

I try to get something in every day and M-F I usually lift and do cardio on the same day. The company I work for has a nice weight room that I utilize for 30 mins M-F. Then in the evenings I almost always do cardio unless I am not in the mood or missed a lift then I'll pull out the dumb bells instead. Weekends are mixed. I usually do some light lifting at least once on the weekends. It's more to relieve stress and trying to cut/tone for me than build much muscle.

After the summer I'm thinking about trying bulking and then I'll make some drastic changes into my cardio vs lift times and frequency. It'll be hard though since I've been in fat loss mode for so long I'm not sure how well I can mentally stand gaining a few lbs of fat.

Anyway do what works for you. Just understand that there may be other ways to get quicker/better results.

i know that lifting everyday sounds kind of weird... but when u consider that u have

chest
arms
shoulders
legs
abs
back

I pretty much do whatever i want on the seventh day, and i always do cardio 7 days a week in the afternnon for 30 min. (HIIT 20 and 10 min cooldown)