Workout Frequency ?

[FavouriteFantasy]

Please could you guys help me with clearing up some confusion?
I am 47, 6 foot 2 and weigh 220 Lbs.
I started working out about 4 months ago - and have lost about 15 Lbs.
I currently take 1oo mg Testosterone Propionate with 250 mg Nandrolone Decanoate on Saturdays and then 100mg Testosterone Propionate with 250 mg Testosterone Enanthate on Wednesdays.
I have changed my diet from one meal a day before starting to workout - to six meals a day since starting to work out.
My meals include Oats as breakfast, typically two protien shakes during the day, some chicken breasts, tuna and lean beef.
I also take *****3 tabs and various vitamins.
The main question I have revolve around workout frequency, but all advice would be greatly appreciated!
My goal is to lose bodyfat while increasing lean muscle.....
Most of the exercise programs that I have read suggest weight training only 3 days per week - with cardio on either alternative days or on the same day as your workout....
So - do Legs & Abs on day one
Day two = rest
Day 3 = Chest Shoulders & Triceps
Day 4 = Rest
Day 5 = Back, Biceps and forearms
Day 6 & 7 = rest
Also - the suggestions are to NOT train the same muscles more than once per week....
Does taking Anabolic Steroids improve your recovery period to such an extend that you can workout every day - and do the same muscles twice per week?
Or
Would it be better for me to isolate the exercises and follow a program like:
Say 1 = Legs, Calves & Abs
Day 2 = Chest & Hamstrings
Day 3 = Back & Rear Delts
Day 4 = Calves, Abs & Delts
Day 5 = Biceps & Triceps
And
Do Cardio in the mornings with Weights in the evening?

Thank you for taking the time to read this and your possible suggestions?

[Dont wanna be old]

Welcome Friend .

[Dont wanna be old]

I'm 46 and like working out 5 days out of 7 . ( in a perfect week ).

This is a example that leaves room for modification to your preferences .


Day 1 : Back
Day 2 : Chest
Day 3 : Legs ( ham + quads )
Day 4 : Delts ans Traps
Day 5 : Bi's and Tri's

At your convenience , do abs or calves in there , any day .
That gives you 2 days off to take at your convenience . 1 day in the middle or 2 in a row .

You shouldn't take more than 30 , or maybe 40 minutes doing weights . this gives you 20 or 30 minutes for cardio .

If your really passionate about losing weight . Post your diet in diet section with macros . There are some excellent vets there .

The best workout is one you like .

Good luck !

[FavouriteFantasy]

Hi there.
Thank you for the welcome and thank you for the advice....
One more...
Is it better to do cardio at the end of your weights workout, or would it be better to do cardio in the morning on an empty stomach - and then the weights in the afternoon after a pre-workout shake or meal?
Again - thank you for taking the time to respond to another newby!

[stevey_6t9]

cardio has been proven to be most effective first thing in the morning before breakfast when your glycogen stores are depleted. If you have to do it with training, do cardio after weights training.

[DeepDiver]

Welcome, I am 47, 48 in one month and have a similar cycle going. Five day weight training as the vets say is your best option. Cardio after weights for sure, good luck!

My routine:

Mon - chest - Heavy interval cardio (30 minutes at one min up, one min down)
Tues - Legs & Tris - Light cardio (fast walk treadmill, 20-30 min)
Wed - Bi's - Heavy Interval cardio
Thurs - shoulders - Light cardio
Fri - Back - Heavy interval cardio

Weekend rest with cardio as needed.

You might want to add a Casein Protein shake before bed.

[gcguiness]

"dont wanna be old", Im new to forum and my question to you would be how many times a week do you want to work a body part. In my youth I was told that you should work each body part at least twice a week, and i have always followed that advise (being right or wrong). I have been doing a full body workout three times a week using Strongs 5x5, but perhaps alittle change up would be good.. thanks for any advise..

[glover]

Welcome and congats on your weight loss. I am 47 in 2 weeks and I work out very similar to "dontwannabeold" I only do one body part per week as follows:

Day 1 - Back, Cardio (10 minutes running + 10 min Biking)
Day 2 - Chest, Shoulders, Abs
Day 3 - Arms, Cardio
Day 4 - Legs, Calves, Abs

I may do this Mon thru Thur and take 3 days off or rest a day in between Chest and Arms or just rest two days and start over depends on how I feel. I recently started doing sets of 4 reps one week followed by sets of 8 reps the next followed by sets of 15 reps and the repeat and it has worked very well. I do limited cardio because I do not need to loose weight but if I did I would add it to my off days occasionally.

I would keep increasing your cardio until you feel like you are doing enough to reach your goal. I think that doing it is more important than when so do what you schedule allows for maximum results.

Also since you are on a cycle I would go with your second suggested routine since you should be able to recover better. I also think at our age we have to listen to what our body is telling us. If we are tired and aching then maybe it is to much and vise versa.

Good luck.