What do I do now? Keep cutting?

[alewisdvm]

Hello all,
Age: 35
Sw back in September about 176
CW 158
Height: 5'9"
Target Weight: Not sure, but maybe 153
body fat % was about 17% measured at 24 hour fitness when I weighed about 162.

I'm happy that I have made good progress on weight loss and decrease in body fat % (I believe I was about 24% initially). But, as I get into the lower and lower weights, I am not sure when to truly stop cutting.
My abs really need quite a bit of work. I am doing Ab workout about 3x/week, with a little circuit of planks, side planks, hanging leg lifts, and bicycle crunches.

What am I currently doing:
Elliptical about 4-5 days a week for at least 40-60 minutes. Sometimes, if tired, I just do a lower setting for a lengthy time. Sometimes, a pyramid up to highest setting, and sometimes, HIIT.

I was mostly doing a total body workout using:
- bench press, dumbbell press, seated upright incline press, alternating standing bicep curls, barbell curls, tricep cable pushdown, dips, cable rows, dumbbell squats, dumbbell front lunges...just to give a rough idea.

Supplements during initial cut:
1. Fitness labs Diet Stack with caffeine, Cocoa, bitter orange
2. Krill Oil
3. Xtend during workouts
4. Amino Energy before Xtend

Now, for last few pounds intend to do my own stack of:
1. Caffeine 100mg twice a day
2. EGCG about 200mg twice a day
3. Tonalin CLA about 3 grams (1 gram three times a day)
4. L-carnitine (500mg twice a day)

Still using Xtend during workouts. Like that stuff.

FYI: I have had shoulder surgery in 2000 due to 5 dislocations. I have suffered axillary nerve injury and loss of anterior deltoid.

So, the pictures uploaded are after 18 pounds body weight lost. What should I focus on now?Invalid Link RemovedInvalid Link Removed

 

[owlicks]

You really need to start a proper resistance training routine. Your cardio will be much more effective and you will lose fat more quickly. For some suggestions on putting together a proper routine, check out an article I wrote about it here: Invalid Link Removed

 

[alewisdvm]

Thanks Owlicks. Great summarized article.
Without question, need to work on a more structured workout plan, and MUST be better with form!

Questions: (for anyone please)
1. Always confused about the weekly split.
Some advised to not group back and bi's or chest and tri's, because you are fatigued from doing the larger group muscle, you don't work out the smaller group as well?

Does anyone encourage doing a grouping like Back/tri's/shoulders and chest/biceps instead?

2. Based on my photos, any other suggestions. Should I continue my cutting? Wanted to avoid the combo products like lipotropin and oxyelite because of some of the side-effects and stay simple. I thought the core supplements I choose would be a good replacement for further weight loss?

Thanks

 

[SweetLou321]

You need more posterior work like rows and the such.
A better routine.
If you add more muscle itll be easier to lose fat.

 

[owlicks]

See answer in quote:

Thanks Owlicks. Great summarized article.
Without question, need to work on a more structured workout plan, and MUST be better with form!

Questions: (for anyone please)
1. Always confused about the weekly split.
Some advised to not group back and bi's or chest and tri's, because you are fatigued from doing the larger group muscle, you don't work out the smaller group as well?

You are correct that it doesn't make sense to do chest with tris or back with bis. The reason being that in any pushing motion (which is what chest exercises are) you have to use a lot of tricep work. Likewise, your biceps are heavily involved in pulling motions for back. This is why, in fact, I don't even do arm work outs any more. When you get heavy enough with back and chest, it will really tax your arms as well. When I did do arms, I always preferred opposing muscle groups together, thus I'd do Chest/Back one day, Legs one day, Shoulders another, and Bis and Tris another day. Try both and see what's more comfortable for you.

Does anyone encourage doing a grouping like Back/tri's/shoulders and chest/biceps instead?

I'd leave shoulders for a separate day. I prefer to work them out fresh.

2. Based on my photos, any other suggestions. Should I continue my cutting? Wanted to avoid the combo products like lipotropin and oxyelite because of some of the side-effects and stay simple. I thought the core supplements I choose would be a good replacement for further weight loss?

Cutting and lifting are not mutually exclusive. You need to start resistance training and you will have a much easier time taking the rest of the weight off. Monitor your caloric intake and try to stay a few hundred calories under your maintenance level. Since you're so new at this, you may even have some success at adding muscle while you're cutting. I just can't stand a lot of "cut" and "bulk" mentality people around here have. You don't have to get fat to put on muscle, nor do you have to throw all hopes of lifting out the window when you're trying to lose fat.

Thanks

 

[alewisdvm]

Got it.
Sounds like I am track. Wasn't too sure of split to do, but now I have some ideas.

Definitely will make sure to do more resistance training. Have this very subtle discomfort in distal part of biceps (closer to elbow not near shoulder) that won't go away. Can flex and extend bicep and really dont' feel it. contract the biceps and then flex and feel it?
So, been avoiding any lifting because just don't know if its a little sprain, just tight, etc..