How does my routine look?

[Soze]

Hey guys, I am 6'4" 270lbs. My goal for now is to burn fat and not lose any muscle, hopefully gain some along the way [img]tongue.gif[/img] I was wondering if you guys could help me out a little with my routine. I am ready for a change, have been doing the body for life program for about 3 months now.
I do 20 mins of cardio on an Elliptical Monday through Friday during lunch, and lift in the evening around 7pm. I do another 20 mins on a stationary bike on Friday evening, and Saturday morning is 20 mins on the bike, afternoon is 10 mins on the heavy bag and 10 mins of jump rope. This is what I am getting ready to try for the weights...I will continue with all of my cardio.

Mon:
BB bench press 5x5
DB fly 5x5
DB curls 5x5
incline DB curls 5x5

Tue:
Machine leg extensions 5x5
BB hack squats 5x5
BB calf raise 4x25

Wed:
Cable pushdown 5x5
laying overhead DB extensions 5x5
upright BB rows 5x5
seated BB military press 5x5

Thur:
forearm DB curl 5x5
forearm DB reverse curls 5x5
cable front pull downs 5x5
BB shrugs 5x5

Fri:
cardio only

Sat:
cardio only

Sun:
rest

How does this look, am I doing too much? I feel better than I have in years, lots of energy and no longer feel much soreness the next day. Looking forward to hearing what you guys have to say, thanks for the help.

Jeff

[CAchief]

DIET DIET DIET. What does your look like?

[BjsAust]

On top of the fact that CA is right and diet is the key to losing weight, it really seems like you havnt done much reading on these boards yet. Rather than get into it, I'll just suggest you read the faq forum and pick a cutting workout from the workouts post (such as RR&D or HGM) rather than stick with your current workout.

[CAchief]

HGM phase one worked wonders for me when I was cutting.

[OldGuy]

Well, the 5x5 is a good idea, but all those arm exercise are usless for cutting fat, keeping muscle. You have no back work and no hamstring work.

Here's the link for RR&D:

http://www.ruggedmag.com/index.php?type=Article&i=3&a=8

And make your cardio HIIT.

[quaribc]

first of all i like your screen name. reminds me of that Usual Suspects guy.

and second....did you know that hack squats can actually be bad for your back and knees? why not do regular back squat and deadlift?

i'm quite amazed that you can do all those 5x5 at the same workout time. when doing 5x5 reps/set scheme keep one thing in mind COMPOUND MOVEMENTS. meaning leg extensions, curls etc (isolated movements) got to go.

[Soze]

I think my diet is in pretty good shape...In 8 weeks I have lost 41 lbs and dropped somewhere around 5-6% body fat. A typical day looks like this.

Meal 1:
Total cereal
1% milk
banana

Meal 2:
20g Whey protein shake (with 1% milk)
peach

Meal 3:
chicken breast
brown rice
broccoli

Meal 4:
20g protein bar
fat free yogurt

Meal 5:
turkey breast
red potato
cauliflower
sugar free jello

Meal 6:
post work out 20g Whey protein shake

I eat ~2500 calories a day (50% Carb / 35% Protein / 15% Fat)

My cardio on the Elliptical and Bike is never just a flat difficulty, I ride on the different programs on the machine (cross training, weight loss, ect..) I try to change it up so I'm not doing the same program every day.

Also, I have not started the 5x5 workout yet. I have been doing the body for life workout for the last 2 months.

Thanks for the feedback, this is the kind of info I need, I'm no expert on this stuff

Jeff

[Soze]

No more comments? Any help is appreciated.

[BjsAust]

What more comments do you want?

Yes you're doing too much work. The lack of soreness now is as much about your body adjusting to your existing workout as it is you improving. You need to mix things up to keep the improvments coming. Either of the workouts mentioned already (which have had multiple recommendations for each) will help you achieve your goals.

[Soze]

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They asked about my diet, and I posted it...was kind of hoping to get a little feedback on that.

I already mentioned 2 times that I have NOT started that workout plan yet, I was thinking about it.

[Soze]

I started HGM phase 1 last night.