Lifting 4x/week and cardio 3x/week?

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Hey everyone...long time no post =p.

Ive gotten so much more into lifting, cardio, and watching my diet the past few months that i thought id ask all of you experienced members about how to optimize my results.

Im currently 18 years old, 190-195 lbs, and just shy of 6' tall.

Ive recently been lifting 4x a day:
Day 1: Chest
Day 2: Back
Day 3: shoulders
Day 4: Biceps/Triceps

After each of these four days, i like to finish up with a 1 mile run afterwards at an easy pace (medium paced jog).

On my off days, I like to do much more cardio than the other days. I usually run a 3 mile run outside by the beach with a tiny bit of rock climbing and traversing on the way there and the way back (i figure its a good thing since its running and a little harder than running to climb up some rocks and down).

Right now, i am happy that i have gained weight since a couple of months ago and i am lifting alot more weight. (i've only recently thrown in the cardio though).

I would really like to cut some fat off since im pretty sure im over where i should be for BF%.

I read somewhere that it is probably best to lose weight and gain muscle almost simultaneously only if my cardio is the row machine + doing lots of sprints (instead of my 1k jogs etc.).

So i was wondering...would it be best to keep my lifting routine as is and stop running a mile after every workout?

And should i take that advice and do rowing and sprints on my off days? or will that have the same results?

What do you all suggest that i do?

should i stop lifting altogether for a little while and just focus on cardio to lose the extra fat? or will i lose my huge gains too?

My diet, incase anyone was wondering, is pretty weird right now. I have to eat college campus food so its all pretty unhealthy...what ive started doing recently is usually getting 2-3 chicken breasts for 1 out of my 3 meals. I usually get a tuna melt and some soup for another meal. and my third is usually some cereal or 3 packs of jello or something. and i take 1 whey shake a day that comes out to ~65G protein when you factor in the milk's protein.

I usually have to snack on something or drink something so i usually knock out a gatorade a day as well. Or some jello or light calorie and non fat rice cakes, etc.

I know that its bad to eat these low-cal products because it probably affects my gains but im pretty lost right now.

Any help would be appreciated. Thanks alot guys/ladies

 

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bump. any advice? =/

 

[s8nlilhlpr]

I read somewhere that it is probably best to lose weight and gain muscle almost simultaneously only if my cardio is the row machine + doing lots of sprints (instead of my 1k jogs etc.).

I think you have the backwards, it is almost impossible to lose fat and gain muscle, unless you are a complete newbie. I would read up on the training stickies and find a real program, not jsut something you put together. ALso, why can't you eat something other than dorm food? Is there not a grocery store anywhere near you?

 

[perp69]

There is much debate about whether you can gain muscle and loose fat at the same time. I can tell you that low intensity cardio will burn fat and preserve more muscle. More intense cardio will burn fat faster but you will also loose more muscle. Sounds like you are most likely over doing it a bit--intensity wise---on the cardio. There is a fine line there you need to walk. I keep a close eye on my heart rate when doing cardio to make sure it is where I want it.

Perp

 

[H_T_]

ha ha! wassup, you little fucking Sally!