Twice a day

[scotttheroc]

Hey guys, I'm new to the forums. I have some questions for you guys. I'm 37 years old. I have been working out pretty regularly for about 15 years. Over the years I have tried all kinds of different workouts. I weigh 175 and am physically in the best shape I have been. Over the holiday I gained about 8 pounds. I decided to try Atkins for the fist time just to drop that pesky belly weight. It worked and it was fun. Now my next mission has been to put on some more muscle and still cut up. First let me say I am not doing steroids. This is not an option for me but I know you guys know your shit roids or not. I have changed my workout and diet lately to this: Chicken omlette or beef omlette for breakfast. Turkey breasts and humus for snack. Ground beef meal 3. Off to the Gym for my cardio for 60 min at a fat burning heart rate. Dinner: chicken or beef & green veggie. After 2 -1/2 hours its back to the gym for my weight lifting. I sip on a creatine booster type of drink and am focusing on 1 or 2 muscle groups max. I do chest and stomach. Shoulders and Bi's. Legs alone. I usually end with crunches. I stack the weight so I can just get 8 rep in then I see how many I can do til fail 3 more sets. After this workout I have either a protein shake or lowfat cottage cheese and pineapple. Just before bed I have some chicken breast or turkey. So I guess what I'm trying to get feedback on is will this help me reach my goal. The goal is to build some more muscle while still working for that 6 pack. The six pack is showing up but I just want to be sure. Since I'm only training one big muscle group I only weight train mon-weds sometimes Thursday. The cardio is mon-friday. I feel like some balance is necessary to stay sane so I have some wine or rum on the weekend and maybe a cheat meal. I know this is a novel but any advise? So the real question is I like doing the cardio at 5pm and the weights at 9pm is this double ding going to be effective?

[The Specialist]

hmm, not sure about the timing of your work outs. CArdio would be best done in the early am on an empty stomach. I would also spread your work out days a little further apart. Mon/Tues Wed off Thurs/Fri. I would take Wed off from both cardio and weight training and make this up on Sat or sun. Body needs rest.

Secondly.. Losing fat while gaining muscle is very very difficult. That is why people tend to do them in cycles. First a bulk then they cut. Doing both can be done but your goals in terms of fat loss have to be reasonable. Point is in order to grow you need to consume more calories then what you would want to consume to lose fat.

I would repost your diet. It is difficult to read in the above manner. Try the following format. Also include the following stats for us.

Age
Height
body fat
weight


For the diet. write the time/what your eating and approximate ounces(if you don't know the ounces it is time to start weighing your food) if you know the nutritional content then great. if not we can probably gauge for ourselves. I see creatine listed. Do not supplement with protien. Head over to the diet section. there is a ton of great info and people who can help.

[Valac]

depending where u live if its coming into winter like it is for me, just clean bulk and cut up in spring time ready for summer