6'3 215 and I need help!!

[Freaknik]

Hey guys, I've been working out for about a year now. I've seen some results as in moving up in weight. I began at 6'3 233 and I;m now 6'3 215. Estimating the BF% I was 19% and I'm 17.2% now. But I CANNOT go down anymore. Can anyone please take the time to tell me a workout that will help me lose some of my fat and midsection. I do have a big frame, not fat just very broad shoulders. My workout right now is lifting 4x week and running 2x.

Here is the workout I switched over to recently.

I will be honest I've never really worked hard on my legs, mostly upper body because my legs are pretty strong from years of baseball lol.

Anything information you guys need to help I'll post back. Thanks

 

[Goldfish]

It says the "Show Time Workout" came from a magazine. That's a bad sign to begin with.

Look, if you're failing to decrease bodyfat, nutrition is PROBABLY the culprit. If you simply cannot lose any more weight, then it only makes sense that you're eating at maintenance level. Having a cooler program won't fix that. But with regards to your program, I don't see why anyone who isn't already at a single-digit bodyfat% would have any reason to do it, and even then I'd question it. I don't see much in the way of rhyme or reason for the program.

In my opinion, you would be better off doing a heavy compound exercise of no more than 8 reps for each of the following bodyparts: legs, chest, and back. Whether you do each exercise on the same day or spread them out throughout the week is less important, so long as each gets trained at least once a week. Once the heavy lifting is dealt with, then you can do all the metabolic conditioning. But the heavy lifting is a must, to minimise the risk of losing muscle mass, which would reduce your metabolic rate and thus make it harder to decrease bodyfat.

Met-con could include supersets, circuit training, Tabata training, HIIT, anaerobic endurance training, interval training, or aerobic work. The important thing to realise is that it's secondary to nutrition and heavy lifting.

Make sure you get your 1g protein/pound bodyweight/day, have sufficient pre-and-post workout nutrition, eat plenty of vegetables, and consume below maintenance level calories. Don't do what magazines say the pros do to prepare for a show. Those programs are not suited to the context of someone at 17% bodyfat trying to lose a non-specific amount of weight. Those programs are suited to the context of someone who is almost at their peak for a bodybuilding competition.