A good program to follow

[moreLBM]

Hi everyone I am new to this forum today. I have begun training to loose alot of body fat, currently at 30% and 246 lbs, at 5'11". I have been hitting the weights and the cardio 3 days a week. Currently I am doing 75 minutes on the elliptical trainer and I am looking to change my routine to focus more on gaining muscle mass. I have read that I could be losing mass from the long cardio workout, is this true? How long should I do cardio?

I also hit the weights for about 1 1/2 on those days too. I am thinking I should do cardio twice a week and weights three days?

[J.D.]

45 - 60 minutes is a good time for fat burning.

wow you mean you do 75 minutes on cardio and 1.5 hours of weights on the same day. Keep weight training under an hour.

Most important thing, How's the diet?

[moreLBM]

I have drastically changed my diet! A ton more protein, trying to hit 150-200 grams a day, less carbs(most from veggies and fruit) no rice, pasta, potatoes, white bread. Most meals will consist of meat and a veggie, lots of turkey, chicken, lean beef, and salmon.

I think my first step is to split my weight training into 3 different days, say Mon, Wed, Fri, and do cardio only tue, and thur? What is your thoughts on that?

Oh I forgot, I cut out 99% of sugar intake as well.

[The_Jarhead]

Shit I wish I could that much time in a day to spare.

I agree with J.D. keep our lifting to about an hour. And if done right 30-45 min. should be plenty of time for cardio.
Yes doing to much cardio can cause loss of lean body mass especially if your cutting calories. But more importantly the muscle mass you have the more energy (calories) your body uses. So lifting will also help with fat loss.

3 days lifting and 1-2 days of cardio is a nice split for those looking for fat loss and building muscle. Don’t forget rest is very important both in taking time of and getting enough sleep.

The most important thing you want to look at is diet. Bodies are built in the kitchen more so than the gym.

[The_Jarhead]

Originally posted by moreLBM
I have drastically changed my diet! A ton more protein, trying to hit 150-200 grams a day, less carbs(most from veggies and fruit) no rice, pasta, potatoes, white bread. Most meals will consist of meat and a veggie, lots of turkey, chicken, lean beef, and salmon.

I think my first step is to split my weight training into 3 different days, say Mon, Wed, Fri, and do cardio only tue, and thur? What is your thoughts on that?

Oh I forgot, I cut out 99% of sugar intake as well.

Fruit is high in sugar. Even freash fruit that canned shit is just plain evil and loaded with extra sugar.
If you are going to eat fruit keep it to the fiberous kind (apples, pears, strawberries) and eat it in the morning or right after a workout.

[moreLBM]

Attached is my workout routine for a two week interval, the yellow shading signifies what I would do on that day, let me know what you all think. Also let me know how the gouping is, should I change a few exercises to group them better? All will be 3 sets at 8 reps.

One more question, today at the gym I started this routine and while my legs went to failure I never felt a burn in the muscle, is that good or bad?

Hopefully you can read the attached file, if not let me know, thanks for the help.