re: PuttaDaForkDown

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You managed that while drinking?

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Yep. I don't remember if it was June 1 or very early in June, but I gave up drinking on the weekday all together. And pretty much drank only on weekends or mainly 1 day of the weekend. When I'd drink or knew I was going to be doing it heavily, I'd burn extra calories during the week to make up for it.
The month of August really only had 2 days of me drinking more than 2 or 3 craft beers (Thanks to T Ham). But I'd prepare for it by doing an extra hour of hard work Thurs or Friday. Burning an extra 1000 calories than I normally would.
I haven't drank once since Aug 18 and won't until this Friday.

ETA: I also added my weight in my prior post

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So me burning 400-900 calories a day extra via cardio isn't as beneficial?

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I didn't say that. Did it sound like it??

What I see you are doing everything right. Heavy lifting and keeping heart rate elevated is great for burning fat. Looks like a solid week you have put together. I eliminated weekly cheat days. Instead I'd do one meal or none at all for a few weeks. Which is what I believe most of July was. But I was fine mentally and emotionally doing that. I understand that some aren't.

My routine was: Fast half mile run, straight to heavy lifting focusing on 2 body parts/day, abs/core just about every day, walking on treadmill 15-45 minutes if time was there.

And some evening runs. But honestly not many. IF helped lean me out. PSMF really has burned that last bit of fat

Ah my running is treadmill....


1 mile at a 5.4-5.8 mph setting
Then rolling hill setting where the incline goes from 1-3 and my speed will be 4.8mph on 3 incline to 6mph on 1 incline


Light cardio can be elliptical or bike

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Core I do decline sit up with 8lb medicine ball, then have 35lb weights to do sides, work crunches in on a machine they have and use a kettle bell and tighten core.

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Sounds good to me. Start stringing them together if you don't. Do a set of decline situps, jump off and go right into 35lb obliques. Rest. Repeat. Same with crunch machine to kettle bell.

Idk if you have or not. But for workout idea's I went and go to bodybuilding.com. Picture or video tutorials. You can search by body part. I even picked up different exercises from watching guys in the gym (no homo or creeper).

That is a great benefit of the treadmill. You can easily change pace/terrain with a push of a button. And it's in the A/C. Despite me not liking it, I've run on it more the past few months than I have run outside.

After 4-6 weeks of the same routine, your body adapts and plateaus.
Always a great idea to try something totally different. Muscle/body confusion. It's the concept of most workout video programs like P90X. I took concepts from all over when I was coming up with my routines. All successful sources: P90X, Insanity, Bodybuilding, Crossfit, etc. Even with my diet. But everything was modified to what I wanted to achieve.

I didn't change much with cardio. That's been pretty consistent throughout my last 3 months. Diet has been key.

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Stay between 1700-200 calories
100-120g of protein
Carb/fat I watch as to not exceed goal set by myfitnesspal

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I used myfitnesspal too pretty heavily. Take in more protein. See if you can hit 150g/day.

303/216/like bbrou