[scottyboy]

well i am trying to cut down right now...currently 210lbs...i kno that diet is the key...but what have u guys done that has helped...training wise....to lose weight....and what is ur recommended cardio...thanks

[tnfirefighter]

IMO HIIT is the way to go. I run wind sprints 3 days a week. 5 X 50m. every week add 1 sprint until you get to 10, and then add 10 more meters and start over at 5 then work your way back up to 10. Remember to stretch and get your legs warmed up before going all out. Post your diet and training, so the dungeon guru's can check it out and critique where needed.

[Painislove]

first thing when you wake up drink 16 ounces of ice cold water. then follow it up with 20g protein shake. then egg whites. along with diet and HIIT as tnfirefighter stated above. make sure you eat clean and you should see a pound or so a week come off. also when you lift shorten your rest periods I find this to help.

[scottyboy]

day 1: chest delts calves
sets reps style
wide grip bench 3-4 10-12
incline db flye 3-4 10-12
cable crossover 3-4 10-12 drop
BB sho. press 3-4 10-12 drop
front db raise 3-4 10-12
bent over lat. raise 3-4 10-12
standing calf raise 3-4 10-12 drop
seated calf raise 3-4 10-12

day 2: back traps abs

Seated cable row 3-4 10-12 drop
rev. grip pulldown 3-4 10-12 drop
pulldown to front 3-4 10-12
upright row 3-4 10-12
DB shrug 3-4 10-12 drop
russian twist 3-4 10-12
cable crunch 3-4 10-12

day 3: quads glutes hams

deep squat 3-4 10-12
leg press 3-4 10-12 drop(2sets)
romanian deads 3-4 10-12
split lunge 3-4 10-12
leg ext. 3-4 10-12 drop
glute ham raise 3-4 10-12 drop
back extension 3-4 10-12

day 4: arms abs

weighted dip 3-4 10-12 forced
skullcrusher 3-4 10-12
tri pressdown 3-4 10-12 drop
standing BB curl 3-4 10-12
BB preacher curl 3-4 10-12
seated preacher curl 3-4 10-12 drop
seated DB curl(alt in hammers) 3-4 10-12 drop
crunch 3-4 10-12
cable crunch w/ twist 3-4 10-12


i rotate in 4-5 sets and reps 6-8 every week and use more forced sets than drop sets.........i have just been doing 30 mins of low-mid intensity cardio......then i usually play basketball for an hour or more and some times we play raquetball instead.....i try to eat as clean as possible concentrating on high protien and low calorie...no bread or pasta unless whole grain.....anymore info needed jus ask....feel free to critique

[abi]

16 ounces of ice cold water - How does this help?

Just interested in finding out...and use it as well..if it helps?

[scottyboy]

ur body uses more energy to "process"(i guess this is the right word) cold food and drink than it does warm or hot items....i think

[WorkoutGuru]

Ice cold water is used because your body has to heat up the water in order for it to be consumed and used. When your body heats up the water, you burn fat. It's a useful fact that is often overlooked.

[Painislove]

not only is ice water good first thing in the morning but your body is also dehydrated so if you rehydrate yourself in the morning then your lymphatic system can work more efficiently.

[abi]

kool....i will do that guys thanks...thnx...