My Dilemma re: Weights and Cardio

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Skydiver Nick

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Okay so basically heres my dilemma.

At the moment I am 5' 9 1/2" and 153/4 pounds. Not sure what my body fat % is at the moment, i ordered a kick ass Ironman scale but wont have it for a week or so, so i wont know till then, but i do have extra fat on my stomach and sides.

I started out at around 178 pounds. I was / am on a high in protein diet, eating 6 meals a day.

I was doing minor cardio at first every day in the gym and lifting 3 days a week. Then i started lifting 3 days and doing cardio and abs legs my 2 days i wasnt lifting.

Now i am still on that same routine:

Mon - Chest / Tri
Tue - Cardio / Stomach / Legs
Wed - Back / Bi
Thu - Cardio / Stomach / Legs
Fri - Shoulders

Only difference is i am running almost every morning on weight days, and i lift at night. I run on the treadmill now for 45 mins at 5.6 which comes out to 4 miles and change.

I am now at a stop and not seeing anymore results like i was, and believe i hit that point where my routine is hindering itself.

Heres the thing, i am planning to go into the NYPD Police Academy in January so the running is acting both as cardio, and building my endurance for that.

My goal is to be around 165-170 and lean with like 8-10% bf.

My question is what should i change about my routine? Should i start a bulking cycle or contine doing wht i am doing? I dont want to put too much size on, i want to remain the same waist size.

Any advice is greatly appreciated.

Thanks in advance.
 
Skydiver Nick said:
I am 5' 9 1/2"
Click to expand...
LoL, you sound like me..

Well here's something you should know, when you first become active, lifting & such, your gains will be almost the quickest they will ever be. Which kinda sucks, but they'll still come. Which exercises are you doing on those days, and how are you tracking your progress?
 
Well i try to switch it up every week and i do 5-6 excercises for each part.

Heres what i do for Chest: Bench, Incline, Decline, Flys, Cables, Seated Press



People i talk to tell me its too hard to both lose body fat and gain muscle at the same time and i need to pick one or the other.

As far as tracking gains, i can see results, havent taken measurements or anything.
 
if you are seeing results i.e. muscle growth yet not losing weight or gaining weight you are probably reducing your bf%, as muscle weights more then fat. So are you seeign any weight loss or gain
 
The weight loss has stopped, i am seeing some fat loss and some growth, well a little growth more definition i should say.... Weight hasnt moved up or down in about 2 weeks...
 
At that point I wouldn't bother with a bulking cycle at the moment as you are seeing muscle gain and fat loss. As you get nearer you weight goal it always becomes harder to lose the last bit of fat and so the decreases in weight isn't as big as when you first started. But as you are puttign on muscle which is heavier then fat and your weight is staying the same this means that you are still losing fat.
If you are jsut doing general jogging in the mornings it may be time to shake it up and do some HIIT training as this will helps you body burn more calories for longer. Also it tends to remove the bordem of doing the same thing every day
 
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