In with the NEW out with the OLD

[dyoda]

Hello to all. It has been a long time since I have been on Anafit, and have returned for some expert advice. Ulter asked me to post my current workout, and wants the board to advise me to reach my new goals.

My new goals: Lose 25 lbs. all while maintaining or even gaining clean-lean muscle mass.

My hopes: That someone can recommend a Routine, along with a proven pre-workout supplements, and post workout supplement and protein source.

Current diet: I have taken the RedBlast out of the pantry, and placed it in my gym bag. I have currently been taking this for the last 3 weeks. I feel that I have a bit more energy, but seem to crash post workout. As soon as I finish my excercise, I reach for my protein. I am taking Isopure-Zero Carb Whey Isolate(sometimes mixing it with fruit and nonfat yogurt). My diet consists of lots of lean meats(chicken, pork, and fish), and many vegetables and fruits. Although, I do have my cheats...like ice cream, steak, and cheese.

My current Routine:
Monday-Legs and Shoulders, with a half hour of cardio (bike or treadmill)
Tuesday-Cardio(running laps around UCF campus, 3-4miles), and Light lifting(arms, back, chest)
Wednesday-Back and Biceps, with a half hour of cardio (bike or treadmill)
Thursday-Cardio(running laps around UCF campus, 3-4miles), and Light lifting(arms, back, chest)
Friday-Chest and Triceps, with a half hour of cardio (bike or treadmill)
Saturday-Cardio (bike or treadmill), and light lifting(arms, back, chest)
Sunday- OFF
Oh, and I do abs everyday. At least 100 crunches (on yoga ball, machine, or floor)

So, as stated previously, any input and recommendations would be greatly appreciated.

Thanks!

D.

P.S.
I am sure I left something out, so if you have questions please ask.

[trivial]

Heh. I remember you. Welcome back.

[booey]

I'm not digging the days where you are "light lifting". Eliminate that completely, but keep the cardio.

But to your question, your diet will dictate your weight loss. Post up a sample day and maybe some of the gurus here can critique it.

[dyoda]

Anyone? Helloooooo???

[Ulter]

Figures you'd post this during the board transition week. Thanks for posting Bro. The resident training people have been a little scarce this week.

Thanks for posting your split. What have you been doing in terms of reps and sets? Have you done any 5x5 or circuits? Supersets?

[silver_shadow]

re routine:

bro, no offense, but i don't see a routine. i see a list of days and body parts. a routine will consist of lifts sets and reps alongwith days of course :)

anyway, since you are starting up after a long break, i would suggest you look up mark rippetoe's starting strength routine. it will get your strength back to pre layoff days faster than most routines out there. obviously strength = muscles (for the most part)!

[Blut Wump]

I'd second Silver Shadow's comments. Might I suggest that you take a look in the training vault?

The Rippetoe 3x5 is an excellent way to lay a groundwork of strength and muscle and re-discover conditioning whether for a newbie or a returning lifter. I tend to return to something similar after any layoff of more than two or three weeks.