Thnx for the response Caz.

''You don't have to do an all body circuit for weights, you can do PHF programme (Peripheral heart flow) this will help you to focus more on specific muscles and you won't need as much time, but it will also include the CV system to a better extent. "

I'm unfamiliar with the term "PHF" can you explain or provide a reputable link.

"Many men fail to recognise the benefits of Pilates also. If you are looking for tone rather than bulk, then you ma want to look into Pilates. "

Unfortunately, I've been blessed with the classic troll body (shorter big legs, long wide torso, and skinny gorilla arms). For the last 2 years I've been trying to increase my upper body size and strength to be proportional to my lower body. My present purpose in losing weight bofyfat is to get a look see at what is beneath my extra meats. What I'm finding though is that i'm getting a nicer leaner upper body, but much more bulky muscular lower body.

Andy Wrote:

"As for your feeling ill after squats:

If you upped the weight significantly you might need more then 30 seconds between sets. How many reps are you going for? Is it less with the heavier resistance? Guys who go for low reps and heavy weight tend to take from one to several minutes between sets depending on their rep total to allow the lactic acid to dissipate and their strength to return. Also if you're doing several sets of squats you could start with less weight and more reps with 30 seconds between and as you up the weight increase the rest period."

--Sorry about the confusion as to number of sets. I do one set per circuit, and two circuits per session, three times a week (6 sets total per week). Right now, its 245x8 on the first set with a little light headedness and 245x8 on the second set with a lot of pukishness. If I lower the poundadge on the second set to 205 I'm fine, but it just bothers me that I have to. (As a guideline, when I'm eating at or above maintenance I can get 315 x 5.)

Andy wrote:

"As for your goal:

Is it weight loss or bodyfat loss? My assumption is that it's bodyfat you want to lose. You can lose significant bodyfat by building additional muscle since fat burns inside muscle tissue. This is due to the large number of mitochondria in a muscle cell. A pound of muscle burns about 50 calories a day. In order to build muscle don't overeat but don't undereat either."

--You're right I meant bodyfat. I'm following the Abs diet, and not counting calories but have lost 10# in 6 weeks (now 211 from 221) about 15% BF.

Andy Wrote:

"As For Your Workout:

Changing your workout periodically makes sense though I disagree that it needs to be after a specific period of time. If you reach a plateau then a change in your routine would be appropriate. It might happen after 4-6 weeks or it could take longer. That depends on the individual. You brought up a split routine. I personally do a split routine as opposed to a full body workout and after a period of time many people make that switch. "

--I started doing an all body workout because I had read that doing a circuit would be good for weightloss (see Abs Diet book). My body can go another 2 weeks or so before poundage increases should stop. Generally, i'm just mentally tired of the routine. I've doing traditonal BB splits before, but am unsure how to structure one for weight loss. Do i just increase the reps?

Andy Wrote:

"As For Your Choice Of Upright Rows: "

--I started to do them as a substitue to db shrugs mainly because my weak grip strength was limiting the reps i could do with shrugs. (I also don't like carrying around straps.) For some reason, i haven't been able to build up enough grip strength even with a lot of deadlifting.