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posted by ihavelargeballs

Ok , Here we go Stats:

Age: 30 yom
Ht: 6'0
Wt: 230
I got a spare tire!! I need help. I work a 2 days, 2 nights and 4 day off schedule. I have been lifting for three years hardcore. {i used to be 260lbs all fat}. Need help with workout plan and how much cardio to do!! I know protein and creatine but what about diet in general!! Later

posted by ihavelargeballs

oh yeah by the way wanna lose spare tire and gain some quality muscle!!!!

posted by Smallguy

I thikn u'd do well on the powrlfiting split i'm following in my journal

and do 45min- 60 mins of cardio on your off days just wlaknig on the thread mill at 3-3.5 mph and a 5% incline should work fine.

diet eat every 2-3 hours to keep your metabolims running constantly try to limit carbs at night unless that when u train thne only carbs in your PWO(post work out) shake

eat 1.5- 20.0 grams of protien per pound of lean mass. you need to know your body fat or ahve a rough idea.

you want to only drop 1-2 lbs a week or oyu risk loosing muscle

anythingelse just ask bro

posted by ihavelargeballs

thanks,, hard keeping motivated on shift work see if i can find a pic of me also later

posted by Insane_Man

Nice schedule, you a cop?

posted by ihavelargeballs

No, not a cop. I am civilian dispatcher for the police!!!

posted by shortz

That's nice, asking someone if they are a cop on an anabolic board....sheesh.

Small guy, I have to disagree with you a bit. He needs to keep activity levels a bit high for him to burn fat. I think a full body routine and a good diet and cardio are in order for now. Once your BF gets lower, change it up to a split.

posted by Insane_Man

I wasnt playing sleuth. Just curious bc I know some cops.

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