I've read and read and read, thank all for the great advice up front. I've still got a few questions, and I apologize if I missed it, or have read and forgotten it already in my cram session the past few days.

Just for your info, I'm 6'3, 285lbs currently, and my body reacts well to a carb restricted diet, so that's what I am going to go with first to cut fat.

Now to the questions....

1. I've read some people do cardio on lift days, some don't, is this just what works best for each individual, or is there an accepted common answer?

2. If I take a break from any workout 1 day a week, does it matter when I lift in relation to that break day? Especially if I don't cardio on the 2 days I lift, does it matter which order? Or would I really be better off doing something 7 days/week?

3. I understand for a PWO meal on lift days what I need, but what about just cardio days? I'm going for jogging right now. I notice that my legs are sore after running (like a lifting type sore), but I don't want to carb up every day obviously. Is there something I should be eating post cardio workout?

4. It'll soon be swimming season here in Indiana, and I love to swim more than jog, so that'll probably be a significant part of my cardio once the pools open up. To anyone who uses swimming as a cardio source, do you change how you lift your upper body to compensate? I've noticed in the past when I have swam (but wasn't lifting) a significant increase in shoulder/arm definition just from the swimming.

I know I am missing something else I wanted to ask, I'll see if I can remember. Thanks in advance for any answers, and for all the help I've already gathered from reading things so far.

1. I do both - most believe cardio can have a negative effect on muscle growth. Depends on your goals. My main focus is peeling off the fat - if I sacrifice a little lean mass growth by doing the cardio on my lifting days - I am ok with that. I don't want to starve myself into pure catabolic meltdown and lose what muscle I have - but I see progress in what I am doing.

2. I'm unclear what you're asking. I lift 3 days a week and do cardio 5-7 times a week. I lift on MWF - as this is convient for me and allows adequate rest between lifting days.

3. I always wait at least 30 minutes after cardio to eat - something I gleaned from both JSFers and Eating for Life.

4. I'm not a big swimmer - but those who I know do have never mentioned specifically altering their lifting routings because of it. Don't take my word for it though.

5. Welcome and :gl:

Thanks for the reply. On question two, I was wondering if one of the following was more beneficial over the other:

Day 1: Cardio
Day 2: Cardio
Day 3: Weights
Day 4: Nothing
Day 5: Cardio
Day 6: Cardio
Day 7: Weights

or

Day 1: Weights
Day 2: Cardio
Day 3: Cardio
Day 4: Nothing
Day 5: Weights
Day 6: Cardio
Day 7: Cardio

Essentially, did doing cardio or weights the day after the rest day make much of a difference over doing the other. Hope that's a little more clear this time, got kinda rushed at work and didn't word it very well. :) :spaz:

Between those two plans, do the plan that puts the weights right after the rest rather than the cardio right after the rest. Anything that might help you generate more intensity during your lifting sessions is good.