Quote Originally Posted by TitansFan
I posted in the steriod forum and they told me i could be helped here more.Here is my stats 36 year old male 5'10" 230 lbs.Has you can tell need to lose alot of bodyfat.
Looking to build muscle while losing fat,used to lift weights when younger but never had this much fat on me.Just looking for someone to point me in a good weight lifting and cardio program.....
thanks alot TitansFan
Well at 36 your matabolism will be slower now than when u were younger......When I lost around 45lbs.(at age 30) I didn't do much cardio......I hit the weights 5 days per wk and started trying to get larger muscles.....larger muscles make u burn more calories thru-out the day........I also dropped almost all simple sugars(except for post workout shake) and saturated fats(espicially fried foods).......cut out all fast food places also........u should also consume 6-7 meals/calories per day(about every 2.5 hours), this will keep you metababolist burning all day......diet is going to be a big part of u getting back in the shape u are looking for.

As far as workouts go......here's my split:
chest/calves - mon
back/traps - tues
delts/calves - wed
quads/hams - thurs
bis/tris/forearms - fri
abs 3x per wk

Now as far as cardio.......I hate cardio....and like I said before I didn't and still don't do much cardio......I have added 10-12 minute cardio sessions 2x per wk(mon/thurs) after my workout on those days.....that's all I got on cardio.....told ya I hate it.....I get a cardio affect out of my weight lifting.