I've been changing up my routine here and there. As far as cardio is concerned, I try for at least 30 mins to possibly 45 mins, based on how I feel. Considering how I fuggered up and brought my asthma back by smoking again recently after a full year of not smoking, it's usually less time. I just started carrying my inhailer out to the floor again so now I try to do 5 mins walking, 5 mins running (3.5mph/5.5mph) for 30-45 mins and than a cool down for 5 mins. Than I jump right into my weight trainning. I used to do a full body workout every time I went to the gym (maybe three times a week), but I'm cutting it down. Here's my new(est) routine:

Mon : 30 cardio, lower body and lower back.
Tues : 1 hour cardio
Wed : 30 cardio, core (abs, obliques, lower back)
Thur : 1 hour cardio
Fri : 30 cardio, upper body
Sat : 1 hour cardio
Sun : rest/cheat day

On my cheat day, I have a nice huge meal and treat myself to some extra goodies. I let myself go slightly over my calorie limit I have during the week (around 1500-1750 on non-cheat days). I read something a while back in one of those muscle mags that some body builders weekly menu called for eating about 2 times the caloric intake of the workout days on the one cheat day. This isn't my goal, but the concept is implemented.

My favorite recipes all call for chicken (I've got everything from plain to italian seasoned to hot and spicey and even an off the shelf BBQ rub.) and I've recently learned a trick for bringing back some of my other favorites that I thought I would only be able to have once in a while. I learned that adding tuna to a pasta meal will lower the GI of the meal rather drastically. Something to do with the oils/Omegas in the fish having a great effect on the GI of the pasta. Chalk another win up for fish!

Something else to consider in terms of exercise: make exercise part of your daily habits. For example:

If you live near work or the train station for the train to work, try walking, running, or bicycling to work or the train station.

Run or bicycle to the gym so that you get at least part of your cardio on the way there instead of having to do it on the machine.

Take the stairs instead of the elevator. It is often faster than waiting for the elevator.

When going to a crowded mall, park the car further out and walk in instead of spending time looking for a close in space.

Walk instead of drive short distances like across the mall.

etc.

All in all, I do those things daily, save (for the wintertime, that is) for biking. My whole day at work is me running around, pushing patients, taking stairs.

It's a shame, my day is full of cardio, but I am/was gaining weight anyway.

I don't get it. LOL!!

You may want to keep a log of everything you eat for a week. Don't try to limit anything (other than what you may be currently limiting), just record for information purposes.

Then, afterward, look up the calories contained in the various foods in the log to see how many calories you are really eating and whether there are any foods or drinks that make up a larger than expected percentage of calories.

It is entirely possible that you are eating or drinking something that does not make you feel very full compared to the number of calories it contains.

Fellow Lifting Dudes,

I was hoping I could get opinions on my efforts to reduce my 20%BF.

I have been weight training hard and fairly consistent for many months in the PM. Recently I added an AM aerobic session. Does anyone see a problem with me on a bike for two hours at 5 AM? I measure my average pulse at 110. I have a coffee c/s and 50g of Opt Nut Gold Standard Whey before and after the ride. I drink 1/2 gallon of water on the bike and another gallon during the day.

I am beginning to count portion size with a scale and record protein, carbs total calories and fats. How much of each should I get per day? 1.5g of protein of bodyweight has been my standard.

Any other suggestions to lose fat stores would be appreciated.

What % of your Maximum Heart rate does 110 bpm represent ?

Doing 2 hours of cardio is a big time commitment - have you ever done HIIT cardio sessions before ?

Do you have any carbs before and after your 2 hour bike ride ?

Once you figure out what your daily calorie needs are, you could start with 20% - 25% of your daily calories coming from protein, 25% - 30% of your daily calories coming from fat ( mostly ' good ' fats ) - with the remainder coming from carbs.

Yeah, I don't know if I posted it in here, but I counted a few days back, starting with a horrendous meal from McD's!

I didn't keep a full tally after I got home form the gym, but I figured that I ate about 2300 including my little handful chips post-workout.

I've been making sure to eat more protein and fiber and I'll tell you what, when I eat the fiber, if nothing more, the gas pangs keep me from grabbing extra food period! LOL!!!

I've got to set up some chix tonight after the gym and figure out what I'm gonna do for Fri and Sat. I've got my cheat meal coming on Sun and I'm contemplating a huge plate of tuna casserole or tuna calzones. The calzones are an easy fix. Here's the recipe, if anyone wants it:

2 cans of tuna
about 1/4 lb grated cheddar, to your liking
1 can of Phillsbury biscuits (not flakey layers)

Drain tune and add the cheese, mixing well. Flatten out each biscuit on a piece of wax paper and adn spoon a bit of the tuna into the center. Fold biscuit in half and pinch the edges together. Repeat for all 8 biscuits. Bake in the oven @ 350 until golden brown. Let stand till firm and enjoy!