You don't need to cut the cardio, keep it up. However, you may need to increase calories to compensate. Try the 3K calories a day, and as time goes on, we may have to increase to 4K calories and so forth.

I am 204 and want to be 160 is the best way running 5-10 hieght

This post was edited by spyder on Sep 10 2013 09:32pm

Short answer....

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips


However, you really need a proper diet and exercise routine....are you interested in that?

What is the best way to defend myself and family from zombies when the apocalypse happens??

What type of physical shape would I want to be in?

Any tips regarding to this would be great.

Thanks rayndaddy

Yes I would be interested in a proper diet plan

Hey man I've just recently turned 20 years old and I've been trying on and off working out ever since I was 14. During my early years I would be able to bench press 215lbs max and now I can barely do a set of 135. I've always been a chubby kid my whole life with gyno but now as I'm getting a bit older, I feel like I'm becoming fatter and losing motivation really quickly. I have been going on a steady schedule to lose my large man boods (note I'm 5'11 and weigh 190 right now). What do you think about this workout routine?

Every Lift Day Chest Workout
Monday - Biceps & Shoulders

Tuesday - Vigorous Cardio for 25 mins

Wednesday - Triceps & Back

Thrusday - Vigerous Cardio 24 mins

Friday Abs & Legs

Saturday - Cardio

Sunday - Day Off


Are there any workout days I should switch up? Or is this schedule best for results for weightless/chest fat decrease? If not, what do you think I should do? Also should I be taking protein shakes on cardio or lift days?

lmao

You certainly have entertaining questions.

Is this a serious question? Or just for fun?

Start here:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

Try this instead:



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine


and do these on your days off:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations


and use the split diet plan located here:



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=458001812
2,500/2,000 cal diet plan

hey raynor. 2-3 weeks ago you gave me this workout routine http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247 and my question is is it normal my knees hurts like hell when i do HIIT on an eliptical even when i'm not on leg day?