Hi friend. This question is important.

Sometimes when I exercise I feel perfectly fine next day. Should I lift or should I rest day?

Hello back again. I was wondering how effective weight loss would be without following a nutrition plan? I'm joining a gym this week and I was planning on doing an hour of cardio every day while eating 1600 calories. I'm at 155 lbs right now, trying to cut down to 140-145. I don't have a car so it is kind of difficult buying groceries, so I was going to use MyFitnessPal which I used to get down to 150 from 185 to go down to 140 or so. Also I was wondering, should I also lift? I want to get cut/lean also. I had weight training during the school year so I did a little lifting, not much tho. It seemed to tone my arms/back a bit, or maybe it was because I just lost some weight/body fat?
Sorry kind of went back and forth there so my questions are:
Would losing weight still be effective eating unhealthy just at 1600 calories plus an hour of cardio a day?
Should I still lift while trying to lose weight? Trying to get cut/lean.
5'7 155 lbs, want to get down to 140-145

You should be working out at least 5 days a week. You can work out a maximum of 6 days a week, but at the minimum you need at least one solid day of rest.

1. Assuming you are getting no more than 1,600 cals per day, and ALSO exercising, you technically will lose fat. However, you do need to regulate the macros somewhat. In other words, you can't have 1,600 cals worth of pure sugar. You need to vary the cals so that you have at least 150-200g protein, and at least 40-50g of fat. The balance can be from carbs, but keep sugar at a minimum regardless. In theory you can "lose" fat with just a caloric deficit, but it will be inefficient, and cause your muscles to atrophy without sufficient protein, and your test levels will drop without sufficient fats/cholesterol.

2. Yes, you SHOULD be doing strength training as well, because it not only burns more calories per hour than pure cardio, but also forces the muscles to engage, which in turn will improve your physique.

Do you think that to get some added cals... I should use milk with my whey/casein shakes instead of water?

You can.

What do you think of pro-hormones? x

Hmmm well I tend to eat a lot of fast food, but instead of eating just carbs i've been trying to eat more meat. So instead of an order of fries i'll eat some chicken. Ya I mean when I was trying to lose weight before I rarely, if ever, ate sweets. No soda, water 99% of the time just an occasional tea. No desserts, hard to keep it down 1600 calories and be full if I fill up on desserts haha. Alright so try and still get a lot of protein in?

Ah alright thank you. Now should I do circuit training every day? Or focus on a certain muscle set?

As long as they are legal, they have a place.

However, one must be very careful which on to select, how long to use it, how much to take, what to take with it, and what PCT to use afterwards.

It would be best to do TWO Muscle groups per day.

Take a look at these two sample cutting workouts:

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


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)