Greetings,

I, like John Stone am a network admin. I sat on my kiester most of the time, but recently joined 24hr fitness and have been doing workouts for about 3 weeks. So far I've lost about 8-10lbs and lost a couple of inches on my waist. Below is my workout program + eating habits, can someone please give me some tips/advice for maximum fatloss/muscle gain.

Body: 5'10.5 215lbs (down from 224) 38" waist (down from 42") BF%25

Workout:
M:Chest, Biceps, Triceps, Shoulders, Abs (40 min) Cardio (20 min)
T: Legs, Back, Abs (40 Min) Cardio (20min)
W Chest, Biceps, Triceps, Shoulders, Abs (40 min) Cardio (20 min)
T Legs, Back, Abs (40 Min) Cardio (20min)
F Chest, Biceps, Triceps, Shoulders, Abs (40 min) Cardio (20 min)
S Legs, Back, Abs (40 Min) Cardio (20min)
S Off/Rest/SLEEP! :)

Eating:
Breakfast: 9am EAS Protein/Carb shakes
Mid Morning: 1030am Eas Protein Bars/Labrada
Lunch: 12pm Chicken + Salad
Mid afternoon: 2:30pm String Cheese or Protein Bar
Preworkout: 5:30 pm EAS Protein/Carb shakes
Postworkout: 6:30pm Protein Shake or Protein Bar
Dinner 7pm Chicken or Beef + Salad
Hydration: Superhydration 1-1.5 Gal Ice Cold water/Day 32oz serving x 4/5


I'm being told I should drop the weights totally and stick with the cardio to rip away the fat. My goal is to be cut/ripped and have tons of muscle... I'm just wondering if I'm going about it wrong by doing weights..

Any advice/suggestions is greatly appreciated.
Cheers,
James

Workout:
M:Chest, Biceps, Triceps, Shoulders, Abs (40 min) Cardio (20 min)
T: Legs, Back, Abs (40 Min) Cardio (20min)
W Chest, Biceps, Triceps, Shoulders, Abs (40 min) Cardio (20 min)
T Legs, Back, Abs (40 Min) Cardio (20min)
F Chest, Biceps, Triceps, Shoulders, Abs (40 min) Cardio (20 min)
S Legs, Back, Abs (40 Min) Cardio (20min)
S Off/Rest/SLEEP! :)

Wow, I'm not a professional, but IMO, that routine is pretty bad. There is no way you can effectively work 4 muscle groups in 40 mins. I would do something like this:

Sun: Cardio
M: Chest/Tris
T: Upper Legs/Calves
W: Cardio
Th: Back/Bis
F: Shoulders/Traps/Abs
S: Cardio or Off


Eating:
Breakfast: 9am EAS Protein/Carb shakes
Mid Morning: 1030am Eas Protein Bars/Labrada
Lunch: 12pm Chicken + Salad
Mid afternoon: 2:30pm String Cheese or Protein Bar
Preworkout: 5:30 pm EAS Protein/Carb shakes
Postworkout: 6:30pm Protein Shake or Protein Bar
Dinner 7pm Chicken or Beef + Salad
Hydration: Superhydration 1-1.5 Gal Ice Cold water/Day 32oz serving x 4/5

Too much processed food. Breakfast should be something like oatmeal and egg whites. Lose the string cheese and you must eat more real food. Get some sweet potatoes, tuna fish, salmon, shrimp, turkey, brown rice, etc in there.


I'm being told I should drop the weights totally and stick with the cardio to rip away the fat. My goal is to be cut/ripped and have tons of muscle... I'm just wondering if I'm going about it wrong by doing weights..

You're being told terribly wrong. Stay with the weights.

good advise from karatetricker there!
i think there are a few other "help me" threads on this page, check them out, im tired of typing out the same stuff over and over :)

have been doing workouts for about 3 weeks. So far I've lost about 8-10lbs and lost a couple of inches on my waist. Body: 5'10.5 215lbs (down from 224) 38" waist (down from 42") BF%25

Any advice/suggestions is greatly appreciated.
Cheers,
James

You have lose about 3 lbs a week and taken 4 inches off waist. You should give us suggestions. Don't drop Weights! I wouldn't change a thing until you aren't getting results or something is wrong. It doesn't sound like you have a problem.

Workout:
M:Chest, Biceps, Triceps, Shoulders, Abs (40 min) Cardio (20 min)
T: Legs, Back, Abs (40 Min) Cardio (20min)
W Chest, Biceps, Triceps, Shoulders, Abs (40 min) Cardio (20 min)
T Legs, Back, Abs (40 Min) Cardio (20min)
F Chest, Biceps, Triceps, Shoulders, Abs (40 min) Cardio (20 min)
S Legs, Back, Abs (40 Min) Cardio (20min)
S Off/Rest/SLEEP! :)


Great advice already given, but I have to wonder about a couple of things. How can you possibly work out the same body part 3 times a week effectively, especially legs. I don't know about you, but when I blast my legs, it takes me a full week to recover before I can do them again. Another think I notice is that you work your biceps on the days immediately before and after you work your back. Since working the back involves your biceps, you might want to work them on the same day or at least take a day off between your back and biceps.



Eating:
Breakfast: 9am EAS Protein/Carb shakes
Mid Morning: 1030am Eas Protein Bars/Labrada
Lunch: 12pm Chicken + Salad
Mid afternoon: 2:30pm String Cheese or Protein Bar
Preworkout: 5:30 pm EAS Protein/Carb shakes
Postworkout: 6:30pm Protein Shake or Protein Bar
Dinner 7pm Chicken or Beef + Salad
Hydration: Superhydration 1-1.5 Gal Ice Cold water/Day 32oz serving x 4/5



Where's the real food? :confused: Cottage cheese, tuna, oatmeal... all staples for your diet. Do some surfing on this site and you'll find a ton of ideas for healthy menus.

If you've been disciplined in following your current routine, I have to commend you, it doesn't sound easy. :tu: But you'll be happy once you fine tune it. It will be much more manageable, and more effective.

Good luck ;)

[QUOTE=karatetricker]Workout:
M:Chest, Biceps, Triceps, Shoulders, Abs (40 min) Cardio (20 min)
T: Legs, Back, Abs (40 Min) Cardio (20min)
W Chest, Biceps, Triceps, Shoulders, Abs (40 min) Cardio (20 min)
T Legs, Back, Abs (40 Min) Cardio (20min)
F Chest, Biceps, Triceps, Shoulders, Abs (40 min) Cardio (20 min)
S Legs, Back, Abs (40 Min) Cardio (20min)
S Off/Rest/SLEEP! :)

Wow, I'm not a professional, but IMO, that routine is pretty bad. There is no way you can effectively work 4 muscle groups in 40 mins. I would do something like this:

Sun: Cardio
M: Chest/Tris
T: Upper Legs/Calves
W: Cardio
Th: Back/Bis
F: Shoulders/Traps/Abs
S: Cardio or Off

--

Thanks for the information. I kind of figured that I was overdoing it by working out too much too quick. I was reading about doing aerobic weight training, where you lift hard and fast with little rest periods <30seconds.

I think I'll try switching to one muscle group/day + cardio everyday since too much cardio is never bad. :)

I'm really interested in keeping the muscle up, would you suggest heavier weights and less reps (right now i do 3x10) or more reps with lighter weights?

You have lose about 3 lbs a week and taken 4 inches off waist. You should give us suggestions. Don't drop Weights! I wouldn't change a thing until you aren't getting results or something is wrong. It doesn't sound like you have a problem.

I think I just need to fine tune the workout schedule and make sure i'm giving my body enough time for healing.... also yes, some whole foods would be good, but being a 12hr/day fulltime admin + a husband keeps me from being able to cook too much :(

Great advice already given, but I have to wonder about a couple of things. How can you possibly work out the same body part 3 times a week effectively, especially legs. I don't know about you, but when I blast my legs, it takes me a full week to recover before I can do them again. Another think I notice is that you work your biceps on the days immediately before and after you work your back. Since working the back involves your biceps, you might want to work them on the same day or at least take a day off between your back and biceps.

(edit)

I seem to recover very quick.. Maybe I'm not lifting enough weight. IE: I'm doing 100lb leg extensions 3x10... I feel fully recovered/energetic enough to do it every other day. Is this bad? Maybe i'm not giving enough time for the tear-down/build-up to happen?
Suggestions taken on the bicep/back situation. Good call...


Where's the real food? :confused: Cottage cheese, tuna, oatmeal... all staples for your diet. Do some surfing on this site and you'll find a ton of ideas for healthy menus.

If you've been disciplined in following your current routine, I have to commend you, it doesn't sound easy. :tu: But you'll be happy once you fine tune it. It will be much more manageable, and more effective.

Good luck ;)

(edit)

I'm pretty disciplined on this routine yes. I noticed that recently I began eating right before workouts and I can just sail through them, if I dont.. i feel sick/dizzy/etc...

Also, I honestly dislike food. Synthetics are more appealing to me in general. If I put high quality MRP shakes/etc into my body, is this bad? Also, working 12hrs/day prevents me from being able to cook.

-cz-