Schedule problems

[SmokeEater]

I've had problems for the last year or so keeping a regular workout schedule and I'm looking for some help. My main goal for now is weight loss, my work schedule is 24 hours on duty (7am to 7am) with 48 hours off. I can work out at work but our equipment consist of a elliptical machine and a few sets of dumbbells thanks to recent water damage. I have a good strength base but can honestly say me and cardio need to get a bit more intimate. Any thoughts on work out splits?

[xavierlafleur]

The only way one loses fat is through diet. Lifting weights while dieting helps to keep muscle mass but the extra calories it uses doesn't make a big difference in fat loss. Cardio is great for cardio-vascular health but again the calories used aren't that much. An Elliptical machine and Dumbbells are more than enough IF your diet is good.

You could also do a two day on/one day off routine which is what I would do in your situation.

[SmokeEater]

Thanks for the reply xaz, I think my diet is solid right now, with breakfast being my only pain in the ass.

On the split would you go for a 4 day slit with one day separating the 4 or would you stretch it out more?

[xavierlafleur]

I'd do something like:
1...chest and triceps
2...back and biceps
Day Off
3...legs and shoulders
4...Abs
Day Off

This type of split works well for me. A large muscle group with a small group each workout day.
To blast Abs takes time and energy so giving a session just for abs is good in my opinion.

[SmokeEater]

Thanks I may have to work on that split! What's up with the spamers?

[Mr Tick]

Hey Smoke. I am a FF as well and thats the split i use. I use my day on shift as an off day. I really like it. The only thing i found is if i do legs the day b4 my shift i feel like crap if we get a working fire so i do them on my first off day. I do legs that 3rd say and shoulders and traps on the 4th and my back and chest days are flip flopped so i get 2 days rest between shoulders and chest.

[SmokeEater]

Thanks Tick, that's what I wanted to hear. Do you have any experience with hgh? My doc just prescribed me some and it looks like insurance is going to chip in on it, and I'm wondering how to adjust my workout and diet to it. I have no experience with it what so ever, besides reading through forums here trying to soak in as much as I can.

[Mr Tick]

Nope no HGH or cycle experience. Im am under a doctors care right now and he has me on hcg. He is going step by step to try and get my body to make its own before supplementing with external things. There is a great diet section in here. They can help you a ton. I have been around a while and trying to read up a ton before making the cycle decision. I went to get my levels checked before i started and my doc said he wanted to get my levels up so i was like SWEET!! I really hope to do it the legit way. If he puts me on something then i wont cycle for a while to see how his protocol effects me first.