Help hardening up....

[PsychoSkitz]

I train 4 days a week. I do cardio all 4-days, before weight trraining on an elliptical machine for 15 minutes.

Mon: Chest/Back: Flatbench DBs, PecDec, Chest press, Pulldowns, bent over barbell row, seated row

Tue: Shoulders/Traps: Seated DB press, DB Lat raise, Shrug

Thur: Bis/Tris: Hammer curls, then i use the machine and squat down and put my elbow near my knee and do that (dont know what its called), machine curls, rope pulldowns, dips

Friday: Legs/Calves: mostly extensions cuz of bad knees but I do try light hack squats and leg press, standing calf raises

I do between 3 and 5 sets, pyramiding down- I aim for 15, 12, 10, 8, 6 but sometimes I just die.

I want a kickass routine to use while on the ketogenic diet because this routine doesnt seem to be doing much. It's one M&F wrote up a few weeks ago that people on the Anabolics board said was pretty good.

A little more about me- 2 years ago I was pushing 250, very fat.

I dieted down and now I'm 195-200 but still flabby. I have excess fat on my pecs and love handles that annoys the hell out of me. My girlfriend says it's fine but I'm a self-concious SOB. I want to look my best and kick my ass in the gym but it doesn't seem to yield the results I want. I want to harden up but havent found a routine that does kick my ass enough to do so. I'm 20 and 5'11" and appreciate any comments and suggestions and flames or whatever the hell else ya wnana give me

 

[da big thinker]

psychoskitz,

great results thus far as far as melting that fat(50 lbs-quite impressive) away...GREAT JOB.
listen skitz,do yourself a favour,the keto diet will not harden you up...you will lose fat...yes...but,you will look soft.go get the ZONE DIET book by Barry Sears and start hardening up...it won't take long and you won't obtain the nasty sides(bad breath,mood swings,carb cravings,etc)...as for your workout plan...i do it this way and has worked really well...(2 days on 1 day off 1 day on 1 day off---repeat)
DAY 1 chest/abs
DAY 2 legs
DAY 3 back/shoulders
DAY 4 bis/tris
as far as cardio,never do it b4 your workout...no wonder you leak depleted...to obtain the hard look,i suggest 3 min's warm-up and incorporate 16 sets of jog(1min @ 60% intensity) and sprint(1 min of 90% intensity).try it out and see if this works for ya...worked like a charm for me...more vascularity and always hard...DIET BRO...THAT'S WHERE IT'S AT!GOOD LUCK.