im not sure what this has to do with my questions but, maybe you can make some sense out of this
heres all my info. goals, workouts, some of my diet.
i workout in the AM always wakeup 12oz watter and a apple followed bye --->>
preworkoutmeal = Oatmeal w/skim milk and 1 whole banana, glass of OJ. sometimes il chop the banana up and put it into the oatmeal after its cooked.
1hour later i go to the gym stretch 15mins and workout
goals = get stronger, gain between 8-12lbs of lean muscle mass this year, and lower my body fat percentage im currently at around 11 or 12 id like to be at 6 or 7%.
as far as cheat meals im bad i wont cheat for 2 weeks then il cheat 3 days straight and i cant help it
i know what it takes to get a very low body fat percentage and that is intense cardio 45mins to 1hour straight 3 or 4 times a week, and a great diet.
the reason im not doin cardio like that is because im just beginning to do legs and
they hurt so much 3 or even 5 days after, i mean i can do cardio through the pain but
i feel like im doing more bad then good.
this is what my workout looks like right now
DAY1 - 15min stretch 3min30sec on treadmill abs/Chest/tris [proteinshake/15minwalk]
DAY2 - Rest
DAY3 - 15min stretch 3min30sec on treadmill abs/Back/Bis [PROTEINSHAKE/15minwalk]
DAY4 - Rest
DAY5 - 15min stretch 3min30sec on treadmill abs/Calves/Quads/Hams [PROTEINSHAKE/15minwalk]
DAY6 - 15min stretch 3min30sec on treadmill wrist/shoulders/traps [PROTEINSHAKE/15minwalk]
DAY7 - Rest
"Repeat" "Repeat" "Repeat" "Repeat"
[walk at night about 20mins after dinner "every night"]
[Chest]
FLatbench Barbell
2x8
Incline barbell bench press
3x8
decline dumbell
2x8
Incline Flies
3x8
[tris]
3x8 incline curlbar crushers
3x8 tricep pushdown
[back]
wide arm pullups <------[greatest single workout of all time]
3xfailure
behind neck lat pulldown
2x10
cable rows "perfect form lay back dont involve lats"
3x8
t-bar row
3x8
hyper extensions
2x12 20lb weight behind neck
[bis]
2x8 standing alternate dumbell curls 30lb weight
supper setted with hammer curls 20lb weight
2x8 standing long bar curls with 30lbs added going heavy
[Legs]
Leg Extensions
2x15
Reverse Leg curl
2x15
Squats "back straight"
4x12
[calves]
2x20 standing machine 2x20 sitting machine "all the way up
all the way down with pauses"
[shoulders/traps]
Military press seated or standing "back straight"
4x8
standing dumbell side laterals
4x8
traps WIDE grip upright rows
3x8
traps dumbell shrugs
4x8