Routine and bodyfat???

[NO_PAIN_NO_GAIN]

Whats up everyone, just had a few questions i am 6'1 230lbs a would say my bodyfat around 15-20%. I really want to focus in bringing it down. I am in college and play baseball which takes up a lot a time and makes it tough. I lift 5 times a week and routine is shoulders MON. Back WED. legs on FRI. chest and tris on SAT. and bis. Sunday. I do 4 different excersices per muscle and 4 sets per mucscle. My rep range is from 15 warm up and then 12,10,8,6. Do you guys have any sugggestions on training that would really hep my body fat lower but at the same time wont loose muscle rather gain???? Thanks will appreciate all the cooments.

 

[Suareezay]

how does being a college athlete make losing bodyfat tough? if anything it should make it easier than it is for most people - you have no choice but to be active.

weight training, which produces a different hormonal response than cardio, is pretty irrelevant to fat loss. fat loss is going to be determined by diet and cardio.

your weight training split isnt exactly great. i would switch to a 3x a week push/pull/legs split emphasizing low volume, compound movements, and constant strength progression, while doing some form of cardio on the other days you would have normally trained.

 

[duey]

how does being a college athlete make losing bodyfat tough? if anything it should make it easier than it is for most people - you have no choice but to be active.

weight training, which produces a different hormonal response than cardio, is pretty irrelevant to fat loss. fat loss is going to be determined by diet and cardio.

your weight training split isnt exactly great. i would switch to a 3x a week push/pull/legs split emphasizing low volume, compound movements, and constant strength progression, while doing some form of cardio on the other days you would have normally trained.

could u give a example routine of your push/pull/legs work out

 

[Suareezay]

this is not how i train, i train using a DC-style split, which is very similar to this, but makes accommodations for higher frequency. These are the rep ranges I use however, which differ substantially from DC training.

push:
chest: incline bench: ~25 reps split up however you like (3x8, 5x5, 4x6, etc)
shoulder: standing military press: same rep scheme
tris: dips: slightly lower volume since tris have already been hit. I like a heavy set of 3-5 reps followed by a 10-15 rep set.

pull:
back width: chinups: use your preferred rep scheme for ~25 reps
back thickness: deadlift: same rep scheme
bis: bb curls: same rep scheme as tris.
maybe some forearm work

legs:
calves: seated calf raise: 1 set of 12 reps with a long negative and stretch at the bottom.
hams: leg curl: ~25 reps of your preferred rep scheme
quads: squats: heavy set of 3-5, lighter set of 12-20.

use whatever exercises you like. you can use the same exercises each week for simplicity, or use an A, B, C, AA, BB, CC, AAA, BBB, CCC set-up in which you are using a different exercise for each movement for 3 weeks, then on the 4th week you start over with the exercises you did the first week and so on, for variety.