Workout: Every other day or 3rd day a circuit training session as follows

Exercise Set 1 Set 2 Set 3[/B]

Bench Press 1x180x6 1x120x12 1x140x10

Leg Lifts 1x150x6 1x110x12 1x130x10

Lat pull downs 1x160x6 1x120x12 1x140x10

Biceps curl 1x45x6 1x35x12 1x40x10

Butterfly 1x160x6 1x120x12 1x140x10

Hamstring curls 1x130x6 1x80x12 1x100x10

Lat press 1x80x6 1x60x12 1x70x10

Back extensions 1x240x10 1x200x20 1x220x15

Triceps press 1x110x6 1x70x12 1x90x10

Front pull-ups (rear delts) 1x80x6 1x60x12 1x70x10

Inner thigh press 1x100x10 1x60x20 1x80x15

Pullovers (back and chest) 1x160x8 1x120x12 1x140x10

This is usually followed by 20 minutes of cardio. On days I do not do this routine, I do 30+ minutes of cardio working out for a total of at least 5 days a week if not more.


Sample food past 2 days

Wednesday
Breakfast: 2 eggs with 1 oz. cheddar
1 medium mushroom stuffed with hot sausage

Lunch: Pork roast about 6-8 ounces
Small salad with red onions/ranch
small bowl of cantaloupe/watermelon with cottage cheese

Dinner: Chicken breast (roasted with skin)
2 broccoli spears with cheese sauce
1 small hamburger

Thursday
Breakfast: 2-eggs 2oz of cheese with
2 thin round steaks (about 2 ounces each)

Lunch: Broiled cod with butter
1 broiled hamburger with mayo
Small salad with red onions/ranch
small bowl of cantaloupe/watermelon with cottage cheese

Snack: pork rinds with sour cream

Dinner roasted chicken breast
cauliflower (about 1+1/2 cups) with cheese sauce
Atkins protein shake (post workout)

Okay, cool. Good start.

Now, put your foods through www.fitday.com and let's see how your macros and calories come out.

Also, how long does your circuit take you to complete, and how do you feel the next day after your lifts? IE do you have any DOMS?

Not sure what DOMS is?????

I worked out yesterday (the weight training circuit). I don't feel painfully sore, more tight all over.

I just started this routine. Prior to this, I would alternate heavy workouts with different exercises for each major body part....legs, back, chest. I would also incorporate small body parts that corresponded to the large body parts.

Delayed Onset Muscle Soreness = DOMS

And how long does your weight training take you to complete? Are you using free-weights or machines?

Here is my fitday info

Calories Eaten Today
source grams cals %total
Total: 3167
Fat: 213 1915 62%
Sat: 87 784 25%
Poly: 33 300 10%
Mono: 76 683 22%
Carbs: 36 118 4%
Fiber: 6 0 0%
Protein: 270 1078 35%
Alcohol: 0 0 0%

Looks like I am over on carbs by at least 15 or so (I try to stay close to 20)and the calories I thought I was eating were higher than expected.

Carbs are fine, you may even need them to go a bit higher on lifting days. Protein may be a bit too high, and fat may be a bit too low.

Your calories are looking kinda high to me.

Bump for some of the bigger fellas. Have you considered doing CKD?

not familiar with CKD.....

Keep in mind, I weigh 324 pounds and the weight I carry is mostly fat. I am solid throughout except the mid section.

The side effects of lifting and cardio are better heart, cardiovascular, better cholesterol etc. I do it primarily for fat burning and toning so that as I lose weight I don't sag everywhere.

Rob

CKD 101

It's a diet/lifting method that is used for cutting while maintaining muscle mass. It often seems to work better for men than for women, and there are a lot of men on this board who have used it very successfully for fat loss.

Check out Chipperoo and Jagbender's gym logs, and post a question on the CKD forum if you would like some help with this.

Basically, it's Atkins with a deliberate carbup one day a week, and a specific lifting programme that takes advantage of both the carbup and the ketogenic portions of the diet for maximum fat loss.