Workout Feedback Please

martose

My goal is to burn fat and build/retain lean muscle. I have a desk job, so I try to do a good deal of cardio. I'm 6'3" 285, started at 330.

Cardio 4-6 days/week either 45-60 minutes on a stationary bike, intervals at moderate to moderate-high intensity or walking 60 minutes @ 5mph.

1 day lifting heavy with dumbells - shoulder press, curls, tri-ext, shrugs, lunges 5 sets 8-12 reps. along with push ups and core work.

1 day training with lighter weight - shoulder press, curls, tri-ext, shrugs, & push ups 5 sets each for 1 minute or to failure. In between each set I jump on the stationary bike for 2 minutes at a high RPM.

Rest 1-2 days depending how my body feels.

DavPul

Legs, back and chest are the largest muscle groups and training them will give you the greatest bang for buck in terms of muscle retention and fat loss. Your current setup doesn't give them enough work, IMO. Not nearly enough, since you are only strength training once per week.

PikaKnight

Legs, back and chest are the largest muscle groups and training them will give you the greatest bang for buck in terms of muscle retention and fat loss. Your current setup doesn't give them enough work, IMO. Not nearly enough, since you are only strength training once per week.

^This. I'd cut back on the cardio and increase your strength training to 3 days a week. Maybe look into Starting Strength, NROLFW, and Stronglifts.

DopeItUp

In my opinion, cut down on the cardio and add in more strength training. At least 2, preferably 3 days of heavy, full body/compound movements hitting all of the major muscle groups. There's little reason to do light weights unless you're trying to build muscular endurance. If you enjoy cardio, fit it in 2-3 other days. I think you will be much happier with the results.