First of, I want to say thank you to the many JSF forum veterans for all the advice given to me so far. I've always kept an open mind and because of that, my life has been changing for the better. I'm not quite at my goal yet but I'm getting there.

The point of this thread is to get some suggestions (if you have any) about my current plan to continually lose weight. Even if you don't have any suggestions as to what I should or could change, words of encouragement would be greatly appreciated as well.

To get started, this link (http://forums.johnstonefitness.com/showpost.php?p=442435&postcount=14) is to a post of mine that shows my non-training days nutrition intake. Yes, it's already been posted but that was just for the nutrition, and as of now it hasn't been critiqued yet anyways. I'm inquiring about my plan of attack as a whole and not just the nutrition portion this time.

Now for my cardio and weight lifting weekly routine.

Monday
- Upper back
- Traps

-Cardio. Afternoon HIIT

Tuesday
- Chest
- Abs
- Lower back (few sets)

-Cardio. Afternoon HIIT

Wednsday
- OFF

Thursday
- Biceps
- Triceps
- Rear delts (fronts get plenty of stiulation on chest day)

- Cardio. Afternoon HIIT

Friday
- OFF from weights

- Cardio. Afternoon HIIT

Saturday
- Legs
- Lower back
- Abs

- Cardio. Morning LISS

Sunday
- OFF


I love both HIIT and LISS but it's my personal opinion that if I can't do LISS fasted, then HIIT is a better choice. Which is why you see so many HIIT cardio days in my schedule. Mon-Fri I have to be at work at 6:00am and the night before i put my son to sleep at 8:30. So by the time I get to sleep i get a 7-8 hours of sleep on a good night. So I'm not willing to sacrifice sleep to get up earlier to do fasted LISS. i tried that about 2 months ago and it didn't work out all that great. That's why I get my fasted LISS in on Saturday. I do it first thing when I wake up, take a shower, then eat my pro/fat meal.

I have an open mind so don't be afraid to post any suggestions.

Mon-Fri I have to be at work at 6:00am and the night before i put my son to sleep at 8:30. So by the time I get to sleep i get a 7-8 hours of sleep on a good night. So I'm not willing to sacrifice sleep to get up earlier to do fasted LISS. i tried that about 2 months ago and it didn't work out all that great. That's why I get my fasted LISS in on Saturday. I do it first thing when I wake up, take a shower, then eat my pro/fat meal.

I have an open mind so don't be afraid to post any suggestions.
You can perform LISS later in the day.

Your meal prior to LISS cardio later in the day should have no carbs in it, and be taken 1.5-2 hours prior. No carbs after for one meal, either (but a protein/fat source can be had immediately after cardio). I've found this to be just as effective as early morning fasted LISS.

-R

You can perform LISS later in the day.

Your meal prior to LISS cardio later in the day should have no carbs in it, and be taken 1.5-2 hours prior. No carbs after for one meal, either (but a protein/fat source can be had immediately after cardio). I've found this to be just as effective as early morning fasted LISS.

-R

Hmm, that would actually work out quite perfect for me. I usually eat meal #5 at 6:00 PM and do my cardio at about 7:30-8:00 and then eat meal #6 at 9:00 PM. I remember reading a similar suggestion awhile back as well; it just slipped my mind I guess. Everyone needs a refresher every once in awhile huh?

I see your in central florida as well. I look forward to meeting you at the annual cheat.

No one's going to comment? :cry:

Do cardio on non weight training days. Do it fasted if you can, LISS I mean.

If doing unfasted....

LISS - P+F before and after
HIIT - Treat as weightlifting (P+CC before and P+SC after)

I'm confused. You list lifting and cardio on many of the same days. Are these performed together or separate?

Ideally, IMO, you'd lift 3-4 days/week and do HIIT after work on your non-lifting days. I always follow cardio with protein and fat meals, regardless of the form of cardio when cutting. On the weekends, if you'd like, do LISS when you wake up and weight train at night (or not at all, depending on your schedule).

This is just one approach, but one I find to be great.

What are you eating?
I'm poor at giving people exercise advice, but I can give you some dietary advice much easier.

I'm confused. You list lifting and cardio on many of the same days. Are these performed together or separate?

Ideally, IMO, you'd lift 3-4 days/week and do HIIT after work on your non-lifting days. I always follow cardio with protein and fat meals, regardless of the form of cardio when cutting. On the weekends, if you'd like, do LISS when you wake up and weight train at night (or not at all, depending on your schedule).

This is just one approach, but one I find to be great.

My cardio is performed separate from my weights. I hit the gym at 3:30 when scheduled and if I'm doing cardio that day as well, it's usually done at 7:30-8:00 PM which is also 1.5 hours after my 5th meal and 1-1.5 hours before my last meal.

I'm a big fan or 'rest days' which is why I've been doing cardio on the same day as my gym days a lot. I'm not saying your approach is or that I'm not going to try it. It's just a statement to let you know why I do it that way right now. I also adjust my calorie intake on 'active' days.

What are you eating?
I'm poor at giving people exercise advice, but I can give you some dietary advice much easier.

The link below is to my daily nutrition for non-training days (days where I sit on my ass thinking of what I want to do the next day :p ) for days that are weights only or cardio only, the calories are increased by 200-250 with chicken or fish. On days where I do both cardio and weights the calories are increased to 400-500.

http://forums.johnstonefitness.com/showpost.php?p=442435&postcount=14

My personal feeling is that I see burnout in your immediate future. HIIT, true HIIT is the equivalent energy expenditure of a full on weight-training session.

See where I'm going. Too much, too soon. I like cardio as a back pocket device (or if you like to do it daily, do it 'cuz you love it).

To do weight-training am and then an afternoon HIIT would probably be reserved for an elite or at least highly trained athlete. So I question the intensity in the HIIT (especially on back and chest day).

slight caloric reduction, weight train....when things stall, ease in cardio would be my suggestion.

as to diet...204 lbs at what bodyfat? Best guess.

Personally I'd lose the string cheese and get some more vegetables and fruit in there

Meal 2 has no stats for the string cheese so the totals are off (unless you don't have it).

My personal feeling is that I see burnout in your immediate future. HIIT, true HIIT is the equivalent energy expenditure of a full on weight-training session.

See where I'm going. Too much, too soon. I like cardio as a back pocket device (or if you like to do it daily, do it 'cuz you love it).

To do weight-training am and then an afternoon HIIT would probably be reserved for an elite or at least highly trained athlete. So I question the intensity in the HIIT (especially on back and chest day).

slight caloric reduction, weight train....when things stall, ease in cardio would be my suggestion.

as to diet...204 lbs at what bodyfat? Best guess.

Personally I'd lose the string cheese and get some more vegetables and fruit in there

Meal 2 has no stats for the string cheese so the totals are off (unless you don't have it).

I'm not sure on body fat. I was going to take a progress pic tonight and post them up finally. I'll link you to it when I get it posted.

There are no calorie counts for the string cheese in meal 2 because i eliminated it. If i deleted the whole line I would have had to mess with the formulas and since I had limited time I just put a '0' in every category.

I see what your saying about the HIIT and being burnt out. i may have actually already hit that burnout stage over the weekend. I felt like complete crap sunday and monday. What do you think about LISS on the same day as cardio? Or should I shoot for doing LISS only on non-weight days in your opinion?

Well, I really think you should try to get things moving with diet first....in fact increase calories to get your metabolism going...keep lifting possibly increase the volume some and then start bringing the caloric total down... keep the cardio limited for now and then introduce cardio later on.

So there's another approach. Everyones going to have a different answer to this.... You have a plan...try it out for 3 weeks, track your results and see what needs adjustment (removal or addition) at the end of 3 weeks.

Well, I really think you should try to get things moving with diet first....in fact increase calories to get your metabolism going...keep lifting possibly increase the volume some and then start bringing the caloric total down... keep the cardio limited for now and then introduce cardio later on.

So there's another approach. Everyones going to have a different answer to this.... You have a plan...try it out for 3 weeks, track your results and see what needs adjustment (removal or addition) at the end of 3 weeks.
I like this approach with the exception that I wouldn't leave out cardio entirely (although I don't think you necessarily meant that). I just would not do HIIT a few hours after lifting as is being done now. Either leave it for off days or lose it.

You also might find 20 mins on the treadmill after lifting works nicely into your schedule.

I like this approach with the exception that I wouldn't leave out cardio entirely (although I don't think you necessarily meant that).

Oops, no I didn't mean that. Thanks for picking up on that. I just wouldn't go all out cardio right now and definitely drop the pm HIIT sessions.