Cardio Vs. Strength Workout

Gonna leave the whole toned/bulky BS alone.

But to answer your question, you are 155 lbs at 5'11. You are either ripped as shite or skinny fat, with the later being much more likely. You don't put on weight easy or you wouldn't be 155lbs.

My recommendation is stop doing cardio like you want to look like a marathon runner and start doing it to help your goals.

Start lifting heavy as shite, follow the lean gains diet plan, and hit the Conditioning 3 times a week hard as hell with a 12 min time cap. If you still feel like you are not losing fat fast enough, add fasted morning walks.

I say this because essentially you want to look good naked from your description in your post. You want to have aesthetics, well form follows function. Get better performance, get better results.

I suggest the following

Greyskull aesthetics template(see my thread on this board) or the greyskull LCI program

Leangains macros using myfitnesspal to track. Concentrate on daily protein and weekly calorie compliance. LINK

For Conditioning I suggest after you workout you pick one of the Conditioning exercises from the greyskull Conditioning book and make it your bitch. Do this 3 times a week or follow the LCI program

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33, 5'11 and about 155

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definition back

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So you're skinny fat.

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tend to put weight on easy

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No you don't.

The first step in this journey is accepting reality.

1. Figure out your macros.
2. Lift heavy shite using one of the programs listed on this forum.

he shouldn't stop running

just change up his conditioning in addition to his lifting if he wants to get ripped

do more sprints than distance running
max effort interval training on an assault bike or rower

Not a damn thing wrong with CrossFit. If you do it right on top of a good diet and lift heavy a few days a week you’ll be golden.

CrossFit Football/ Power Athlete and The Outlaw Methods/Outlaw way are tailor made for what the OP is looking for

Brute and the Hybrid Performance Method plans also have some good programs.

yea brute body or powerathlete jackd street greyskull would all be perfrect for him.

btw i did the brute body program, have years of outlaw way and all of the power athlete programs......brute is the best and most comprehensive. I think brian alshure neversate programming is the only one that is better in the realm of body transformation using functional training.

New program (4horseman style) started the 10th.

4horseman program

because they have never actually looked at the programming and assume its a simple WOD. anything but.

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mostly getting that toned/definition back.

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No such thing. What many think is "toned" and "defined" is actually pretty muscular and lean and takes a lot of work in the gym and kitchen to achieve.