Need critiqing on my workout

[Mr.Evil]

a year and a half ago, I got real serious about working out and maintained it for a few months. Then, I got a new hobbie and started spending more time in it and related crap than working out and finally working out became something I did every now and then. Eventually the cardio finally came to a every week thing instead of eod.

Either way, My current starts are as follows:


Weight: 260
Height: 6'0
Chest: 48.5 "
Arms: 16.5 "
Waist: 49 "
Hips: 45 "
Thighs: 27.25"
Calves: 17.25"
Neck: 17.5"
BodyFat: 25%
Lean Muscle mass: 195#s

Based on my spreadsheet from a year and half, I went from being 240#s, 24.3% bf, and 177.1 lean muscle mass to 235.5#s, 18.4% bf, and 192.2#s of lean muscle mass in about 9 weeks.

My workout consisted of 3 days / week workouts.
Day 1 - Chest, Shoulders, Tris
Day 2 - rest
Day 3 - Back, Biceps, Traps
Day 4 - rest
Day 5 - Legs

However, for the most part, I think I did legs once and just did Day 1 on day 5 and then rested for Day 6 and 7.

Im really getting tired of being fat like I am at the moment. I've been doing the 5x5 for the past couple of weeks and as of today, its been a week since I worked out mostly due to the holiday interuptions.

Can someone help me with a workout to lose the fat and tone up the muscle mass I already have? Or should I still work on gaining more muscle mass?

My diet a year and half ago was pretty good. I kept it fairly low carb like most of the week and when possible. I carbed up on weekends usually eating bad food every now and then.

Right now, I've got a ton of chicken ready, some protein powder and potatoes, and ready to lose this shit again. I've done it once I can do it again and stick to it and do better.

I also have enough Winny to take 50mg ed for 3 months or eod for 6 months. Will this help with a bit of weight loss and keeping the lean muscle mass while working out?

Please help!

- Mr. E

 

[needsize]

I would suggest some sort of 4 day split so that you are training at least that often. When I'm dieting down, I do cardio first thing in the morning, and weight train later that day, 4x per week. That 2x per day training keeps your metabolism burning longer than 1x per day and is great for fat loss, but requires a lot of dedication. Using the winny is a good idea as it will help you keep the mass you do have, but on its own it will shut down your HPTA and you may lose your sex drive for a few months, thats whay I always add some test. Lastly, I have found the ECA stack works the best for me for fatloss

 

[Mr.Evil]

My girlfriend is pregnant and due in 2 weeks. Im not having sex for another 8 weeks anyway. Bah.

When u say 4 day split, would working out eod achieve that same goal? Or split my current workout into 4 days, with no rest in between?

And should I be working on higher reps, less weight? or stick with the 5x5 type for mass.

 

[Lord_Suston]

you can still use 5x5 but if you have been doing that routine for a few months you might want to try something new so your body won't be adjusted to it and gain the best.

You could do this routine

Monday Back/bis
Tues Chest/ tris
Wens rest
Thu Delts/traps
Fri Legs
Sat rest
Sunday rest

and do cardio on the mornings you lift. But to be honest it take s a really good diet and dedication

 

[needsize]

Suston is right, it really is about the diet. But as for training, higher reps dont make you lose fat, so I would stick with mass building routines, less chance you'll lose muscle that way. The only thing I would change is probably lower rest times to keep your heart rate up. As for splits, this is the one I use for mass or dieting
day 1 chest/calves
day 2 back/shoulders
day 3 and 4 rest
day 5 bis/tris/forearms
day 6 quads/hams.calves/abs
day 7 rest
I do cardio on the mornings of my training days and keep my diet as strict as I can, on the 3 off days i dont stress as much about my diet as I figure that changing the amount of calories I'm eating makes it harder for my body to get used to a set level