Sup all,
I'm sort of new here but not new to training. Iv been lifting and running for years off and on. The problem in the past was on and off but for the better part of 2 years now iv been keeping at it. Anyway, starting in January I decided I would try my absolute hardest to see my 6 pac( I know its there somewhere ) than I will focus on beefing up again. Last January I did a d-Bol and Winni cycle w/ heavy weights and deffintly saw what can happen if im focused( and juced, lol). I have a decent ammount of muscle on my bones but too much fat is on top of that. Anyway, I have been doing cardio like hardcore. The last 3 weeks I have found myself working out 2 times a day. Well, doing cardio at 2 different times.

Heres how my workouts have been going:

Current stats: h t t p : / / bodyspace.bodybuilding.com/n1k0l1/]Bodybuilding.com - n1k0l1's BodySpace
195 lbs
6'

7:40 - Bowl of cereal - Total

10:30 - Lean pocket or water or what ever I can find at work thats low in fat and carbs

12:30 - Part of last nights dinner - I eat in smaller meals but this one I usualy will have a bit more.

1:30 - 30 min run ( 500 callories) usually 3 miles

2:00 - lifting, I do back, chest, shoulders and arms( bicepts and tricepts) abs every other day. 2 days on 1 off, 1 body part a day. My lifts are below.

3:00 - 30 min eliptical ( 500 calories)

4:00 - protein shake and usually 2 turkey dogs.

7:30 - salad with chicken

9:30 - 1 hr of eliptical (1000 calories)

11:30 - protein shake and usually a lill peanut butter

12:30 or so - bed

Lifts:
- for my lifts I do 2 days on than 1 day off. I usually take 1 extra day off a week because I need some sort of social life( only 1 day a week) so

Chest day -
bench 15,10,8,6
incline bench 15,10,8,6
flys 10,10,10,10

Back day
wide grip pull down in front of head 15,10,10
wide grip pull down in back of head 15,10,8
close grip pull down (palms in) 15,10,8
row 15,10,10
straight arm pull down 15,10

shoulder day
front arm raise palms down 15,10,8
side arm raise palms down 15,10,8
front arm raise palms in 15,10,8
side arm raise palms in 15,10,8
shoulder press in front of head 15,10,8,6
shoulder press in back of head 10,8,6

arm day
standing dumbell curl 15,10,8
hammer curl 15,10,8
concentration curl 10,8,6
preacher curl 10,8,6
diamond pushups 15,10,10
dips 15,15,15
tricept pulldown 15,10,8
tricept pulldown overhead 15,10,8

- Now, I know my diet can get better - I plan on trying to get something better for my mid day meal - something more consistant that I can make every day and satisfy my hunger while keeping carbs to low and protein high. But I am burning about 2k calories a day( according to the machines) . Now im currently on a EC stack 25mg E and 200mg C X three times a day. I just started to take a multivitamin and a BCAA supplement. I want to be sure im burning more fat than muscle but if I loose some muscle now, im not tooooo worried. My main goal is getting the fat off right now. I usually take a friday or a saturday off from everything but its only 1 day - I dont cheet too much but once a week, usually friday or saturday, ill treat myself to somethign when im hanging out with my friends.

I plan on doing a DNP cycle next week - I would like to know from other people how DNP worked for them.

Questions:
Am I doing too much cardio or too little?
How can I burn more fat and less muscle?
Is my diet really my only downfall or is there something else that im missing?
should I do more reps per lift and/or more excersizes per body part?

Pretty much I want to loose as much fat as I can for the next month or two than im going to go hardcore heavy lifting with a new cycle - thinking of just using test but that will be in a new topic down the road. I know once I get more muscle packed onto my body ill fill out a little better and look a little better but by it still being winter, I want to get rid of as much fat as possible.


Plz help answer my questions as well as let me know what im doing wrong or right.

Thank you,

-Nick

WOW, not to be mean just blunt but you have a LOT of room for improvement in everything you do you might want to read up more on dieting and what it consists of. Also one big questions, why no legs in your training routine? is it because of all the cardio?

Questions:
Am I doing too much cardio or too little?
-WAY too much cardio cut it down to 30-45 minutes a day TOPS
How can I burn more fat and less muscle?
-1)Like Tri will say interval cardio is your friend,
2)also get more sleep 7 hours wont cut it when you want to get cut get atleast 8,
3)get your diet in check--HUGE you need lots of improvement in this! start keeping a log, post your exact diet on here and we will have people look over it and help you with it Tri is a nutritionist so he can give you major pointers
Is my diet really my only downfall or is there something else that im missing?
-diet, dedication, and knowledge are key to anything you do with your body, before you hop on the DNP you should research AS MUCH as you can on it so you know what it is, how its works in your body, what possible side effects are and how to treat them don't just go throwing stuff in your body and hope for a miracle
should I do more reps per lift and/or more exercises body part?
-cut back on the amount of exercises you use for arms and shoulders 3 exercisers for bi's and 3 for tri's is more then enough and 4 for shoulders is sufficient (presses, upright rows, side and rear laterals). Throw in a leg day man, heavy squats and heavy deadlifts release more natural testosterone and growth hormone during your work out then any other exercises. Keep things short to the point and simple, heavy weights while in a calorie deficiency will help maintain muscle mass.


Really man the best thing you can do at this point is read, learn, and ask questions. Like i said post your exact diet up, we'll pick it apart and let you know what to do.

HOLD OFF on the DNP for a while and really research it, that stuff is not something to fuck around with it CAN kill you if you don't use it right, it's not some beta receptor antagonist like clen and ephedra but a toxic chemical.

Please don't do a cardio workout before your actual workout unless you're just doing it to warmup. If you do heavy cardio before a workout, you'll burn up all the glycogen needed for your actual lifting routine. The cardio preference is either first thing in the morning before eating, or after a workout.

OK, I'll post up what I have been eating better later on tonight. I'm really looking for some foods that I can make every week to keep my diet on point. Foods that I can eat and know they are good and not have to wonder if they will fit into my diet. I don't eat junk food but I find that I eat different things all the time because I dont plan out my ballanced meals ahead of time.( major downfall) I am trying to eat more salads a week because I can actually get them at my work. I have been focusing on meal sizes more than anything recently. I will check out the nutrition section to find ideas for what I can buy ahead of time and make in advance so I know what I can eat and when and not just wonder through stores and vending machines looking to find food.

I've heard mixed ideas on how long I should stay on the EC "stack". Should I go 3 weeks on and 1 week off or something else?

SO FAR:
-I will stop running before my work outs and do less cardio in general.
-I will focus on HIIT such as sprints. how else can I do interval cardio other than sprinting for like 1/4 mile increments?
-I will lift heavy again ( yessss ) and do less shoulder excersizes
-I will start workin legs again - I usteo but i figured since I was running so much I didnt need to.
-I will make sure to get 8 hrz of sleep a night

Lovin the changes to your routine and the avatar. Good luck on your cut.

I can't look at that thing and not laugh.

One minute full sprint two minutes walking do 20-35 minutes of that with a 5 minute warm up and a 5 minute cool down and your cardio is complete. 2 days a week that you don't lift do steady sustained cardio at low intensity for 45 minutes to burn some calories and kick up the metabolism. You need rest days and low intensity cardio is perfect for those days since it doesn't tax the CNS or the muscles very much.

ok, I'm getting my diet in check now. yesterday went like this:

7:45 - 1 bowl of Special K cereal w/ skim milk

10:45 - a Nature Valley Bar ( 180 cal, 29 carbs, 4 protein)

1:00pm - Turkey, checken and chedar cheese sandwitch w/ 2 slices of bread and a bannana

1:30 - LEG DAY did squats ( 15, 10, 8)
leg extensions (15,10,8)
calf raises (15,10,10)
prone leg curls (15,10,8)
45 min slow eliptical - legs were killin me at this point - the squats did it!

3:30 - 2 scoop of GNC protein powder - 40 grams of protein, 10 carbs

5:00 - 2 turkey dogs w/ 2 slices of light italian bread, about 160 cal and 15prot, 10 carb

8:00 - salad w/ chicken and ranch

11:30 - protein shake and a hand full of chex mix( im trying not to eat carbs b4 bed but they were calling!!- I ate mostly wheat and peanuts in my hand full)

12:00 - bed


-Going to start doing 4 sets instead of my normal 3
-Going to do more compound excersizes to raise T lvls ( can you tell iv been reading here?)
-Going to get some ideas from the nutrition section here and go out and get all my groceries and plan every single meal for the rest of the week. My second meal was horrible because I needed something but only a vending machine was there.
-I need to get a scale so I can measure the ammount of chicken and turkey and cheese im using in my sandwitches.

Questions:-If im cutting should I spike my diet after my workout w/ carbs w/ my shake for better absorbtion or keep it to low carbs??
-I read somewhere bannanas are bad on a cut - is this true? ( I love em)
-I will keep doing slow cardio after my lifts but is it ok to do HIIT later in the day? I work out around 1-2 pm than go back to work, once I get out of work at 9:30 I like hitting the gym again - would it hurt if I only did like 30 HIIT than? That would be doing cardio twice a day but its spread out and not for long intervals at a time.
-How long can I stay on the EC stack b4 I should take some time off?? 3 weeks on 1 week off ok or can I go farther?

Supplements:
GNC Mega Men sport Vitamin - 2 a day
ON Superior Amino tabs 2222 - about 6 a day
GNC protein powder
Generic caffeene - 200mg x 3
Bronckaid for Ephedra- 25mg x 3