Cardio,mass & strength

[andre300]

Hi Gents, I have gotten back into training after a while off. i am looking for some advise on an program where i can get my BF down and still gain strength and a bit of muscle if possible.
But i've read so much i have confused the S*it out of myself.My main goal is to gain strength and size. i dont just want to focus on sardio and losing weight now.

Please advise or recommend some sort of split.

Thanks

[jbm]

m=chest
tue=back
w=shoulder
thur=arms
f=legs

sat and sun rest!

Most compound movements...

[andre300]

Thanks JBM

But what about my Cardio. I desparately need to get rid of some BF. Im at 22% now

[jbm]

for me I do low intensity cardio every sat and sun 35 t0 40 mins in the morning on an empty stomach when bulking but when I'm cutting I do it everyday.

[andre300]

What do u think about doing certain bodyparts twice a week.
Like my legs and shoulders are weak.
Calves i wanna do twice a week. WOuld really appreciate input

[t-gunz]

yeah i was training body parts a week for a few weeks. too long is over kill IMHO. but did work well.

mon chest,back
tues arms and legs
wed shoulders abs
thurs repeat
frid
sat
sun day off.

as i was saying this can fatigue you quite quickly so don't do it to long.

[eatrainrest]

To those who dont know CARDIO AND HR
Exercise 101 INTRO TO EXERCISE

[FireGuy]

Diet is going to be more imperative to reaching your goal than whatever training program you choose. It is possible to gain muscle and lose fat over a given period of time but your diet needs to be dialed in and constantly adjusted for this to take place.