[tomprz]

I'm asking for help in finding a workout. Here is the deal:
1. I'm following PN
2. I train at about noon every day.
3. I want to cut fat.
4. I'd like to increase my V02 Max

My body composition is as below:

Height 5'11
Weight 257.1
Lean Mass: 188.1
Bodyfat: 69 lbs
Bodyfat%: 27%

I carry a fair bit of muscle right now. While I don't want to lose any (who does?) I need to shift my focus to burning into those 69 lbs of fat. I'd also like to increase my V02Max, which sucks right now.

I train a lot with kettlebells, do a lot of core work,etc right now.

I'm hoping some of the experts can point me in the direction of the right training program to follow.

Thanks in advance!
Tom

[ripock]

my favorite:

http://www.bodybuilding.com/fun/other35.htm

The workout is on the second page

[tomprz]

Riprock:
Thanks for the suggestion. Reading through it now. My heritage is 100% Polish - so I'm digging the article ;)

I'll take this into the gym with me today. Thanks again.
Tom

[ripock]

just be careful with those long cycle jerks. If you don't have halfway decent form, all those cleans can make your lower back hurt. And for weight, I would certainly advocate 16kg girya because the 24kg girya is a bit brutal.

[tomprz]

So I read this "after" my workout. Needless to say, I felt pretty confident with the 16's and went with a 24. After the second one, I though the swing at the top was going to snap my wrist off. And my form absolutely sucked with 24's. Back to the 16's :)I see how the sets build. They started pretty easy, and as they built, they got harder and harder. I already feel like I unloaded a dump truck full of topsoil in the rain. Awesome workout. I did the knee ups, and then topped it off with straight up KB swings.

Thanks a ton for this resource.
Tom

Originally Posted by ripock

just be careful with those long cycle jerks. If you don't have halfway decent form, all those cleans can make your lower back hurt. And for weight, I would certainly advocate 16kg girya because the 24kg girya is a bit brutal.