Workout advice

[Hunt88]

Basically im curious of what sort of workout i should be doing to achieve the results that i am after and everywhere i look there are different methods and opinions and most seem quite relative yet some contradict others so im hoping for a little help. Ive trained on and off for 4 years, mainly rugby specific but recently ive only been doing cardio (every day) as i have been focused on losing weight. However i dont want to lose any muscle mass in doing so although im sure i already have. My goal is to get to a reasonable weight for someone my height and then i wish to begin amateur bodybuilding. Am i going down the right road by trying to lose fat first? What sort of sets/reps should i be doing? And how many days should i be lifting per week?

Age- 21
Height- 6ft
Weight- 95kg
BMI- 29.0
BF- 20.5%

Supplements- Cod liver oil every day as ive sore joints from time to time, zinc and arginine and a protein shake if i need the extra protein that day.

Anything u can criticise me on in a positive way would be appreciated and ill definately take any advice on board, cheers in advance. (couldnt attach a pic sorry).

[DetroitCity]

You should definitely get your BF lower to begin with in my opinion .. 20+ % is too high to bulk .. i suggest going to the diet section and getting that dialed in to begin with

[Hunt88]

yeh i get that ok but do u think then that i shouldnt lift at all until its down or should i still lift a little?

[Swifto]

The split I work on and have fialry advanced clients on is:

Mon - Chest/Bi
Tues - Delts/Tri
Wed - OFF
Thurs - Legs
Fri - Back/rear delts/traps

Cardio 20-45mins after every session.

I alternate between HIT and periodization (inceasing volume).

[LatissimusaurousRex]

Powerlifts and olympic lifts are good for sports.

Deadlifts, Squats, Bench, Cleans, Snatches, Overhead Squats... you should be doing all of these, you'll be in amazing shape with a lot of power. Cardio as often as you can as long as you can be sure your legs are getting the rest they need.

[energizer bunny]

yeah definately do weights and cardio to achieve your goals......also diet will play a huge roll, bigger than the actuall training lol.....

[LatissimusaurousRex]

yeah although the weight training is completely necessary diet actually can play a larger role

[6ft5]

Every one is right. My 02 is if u wanna build a bigger body. U gota do compound lifts to grow. If u could stay under 15% bf untill you cut. Your 20 so if u get your macros correct you should gain pretty easily. If u wana grow stick w moderate cardio. Cardio will keep u heart healthy whyle u grow. Diet shoul be the main factor on controlling your weight.

[Hunt88]

ok thanks ill take that on board