I have been a member for a while, but haven't logged on since October. Good to see you guys again. I'm posting in here becasue I thinkI may have become misguided a little bit on the fundamentals.

I am looking for fatloss primarily. That is key. I do not necessarily care if I lose muscle (obviously, I don't want to lose it all). I am not looking for a beach body. THere is no timelimit on this, but it must be high intensity.

Ive stagnated at 185-190 for the past 4 months but I have made some serious upper body strength gains. I can do pronated grip pullups, dips, and finally broke the 135lb benchmark on my bench. I am currently laying off of the weights and have taken up a heavy cardio routine (PLEASE don't say that its to intense for someone of my weight, becasue I am doing it fine right now). I know I will lose muscle, but I felt like the way I was working out was not intense enough. Here's my gameplan.

4 weeks cardio session
M noon 60 min elliptical (800-900 cal M/HISS) followed by a 10 min run (150-200 Cal)
T 9am same
W 2pm same
R 9am same
F 5pm same
as the weeks pass, repace successive 5min on elliptical to running, so in the 4th week, i'll be running 25 min, and elliptical only 45.

4 week: Introduce upperbody training.
M Noon 45 min elliptical 25 Min running
T 9amChest and backBench press
Bent over BB rows
Flys
Cable rows
Dumbell incline press
Deadlift (still learning good form on this, I'll probably start with this then)
Hyperextensions
W 2pm
R 9am Shoulders, abs, Biceps/tricepsPullups (to fail, then hangs)
Dips
Planks with feet on the bouncy ball(swedish ball?)
Seated Military press (smith rack)
Oblique twist
Situps


F 5 pm 45min elliptical then 25 min Run

OK Thats pretty much all I have planned for now. I've been pretty good about breakfast, been eating a lot of protein and dairys, but there are stretches during the day that my stomach does not eat.

Suggestions? comments? Either would be appreciated. I am looking for fatloss primarily

Well I'm not sure what you want, really, since you said:

(PLEASE don't say that its to intense for someone of my weight, becasue I am doing it fine right now)

So I'm not sure you want thoughts or not. Personally, if you're doing it just fine, that's cool, but I think it's rather unnecessary.

How's your diet? What's your overall calories? What are your macros like?

Why the heck aren't you doing leg training?

How's your diet? What's your overall calories? What are your macros like?

Why the heck aren't you doing leg training?

I included that because when I told a couple of people who I study with what my workout is, they started gawking and telling me to ease up. but, point taken. :tu:

I have not been keeping track of my diet, but here is how it generally is

2 cups of milk and cereal in the morning, Workout shake of 2-4 scoops of protein depending on the intensity and time of day.
Chicken sandwich (400 cal) during day, and in the evening, mom's dinner (quite healthy, actually, usually fish/chicken, lots of veggies whole wheat unrefined indian flatbread). I'm commuting right now to college, and this has thrown off a lot of my structure. This is considerable healthier than I was eating a year ago, but I have not been keeping macros. I will get back to you on this.

I thought it was obvious why there was no leg training-- three days leg cardio? Plus, I'm not really worried about my legs, they tend to develop quickly. I was going to add them in after the 8 weeks i've outlined to be the third WT day, and reducing cardio days to 2.

I included that because when I told a couple of people who I study with what my workout is, they started gawking and telling me to ease up. but, point taken. :tu:

I have not been keeping track of my diet, but here is how it generally is

2 cups of milk and cereal in the morning, Workout shake of 2-4 scoops of protein depending on the intensity and time of day.
Chicken sandwich (400 cal) during day, and in the evening, mom's dinner (quite healthy, actually, usually fish/chicken, lots of veggies whole wheat unrefined indian flatbread). I'm commuting right now to college, and this has thrown off a lot of my structure. This is considerable healthier than I was eating a year ago, but I have not been keeping macros. I will get back to you on this.

I thought it was obvious why there was no leg training-- three days leg cardio? Plus, I'm not really worried about my legs, they tend to develop quickly. I was going to add them in after the 8 weeks i've outlined to be the third WT day, and reducing cardio days to 2.

No, it's really not obvious. Leg cardio is not going to build as much muscle as what lifting weights will do, which is what will really get your metabolism burning and the fat coming off.

I do cardio three times a week, 2 HIIT sessions ON weight training days and a LISS cardio session on Sundays the day before my leg day (squats, deadlifts, calves).

You should really go read the stickies, they're a great knowledge base to start out. I think you'd find a lot of helpful stuff there.

*EDIT* - By the way, getting those leg muscles developed and nice via leg training will really help boost the metabolism, I believe, far more than upper body training will. Your leg muscles are huge and they're your power muscles.

Not only that, but the workouts associated with leg training, squats and deadlifts are amazing anaerobic workouts themselves that'll get your blood pumping and burning, once again, more fat!