training/nutrition advice

[karinsway]

I have been working out on a regular basis for a more than 6 months now. I generally get my workout in after 8pm due to my hectic schedule. I have lost 50 lbs and I have built some muscle. I want to get that lean hard look and my biggest trouble is my lower body. I usually train back/bi ,chest/shoulders, legs/abs once a week. Should I be doing more leg workouts? I also perform cardio after my lift workouts. My other question is...what should I eat B4 and after, since it is so late in the evening when I get home from my workouts? I use whey protien, and I use aminos during my lift sessions. I am interested in fat burners but do not like to get the jitters and I am very sensitive.

[momthebomb]

A few suggestions/comments:

- Be sure to change up your workout on a regular basis. It's not a bad idea to do quads one workout during your split and hamstrings and calves in another workout for 6 weeks or so.
- Try something like German Volume Training to throw a wrinkle in your training http://missfitchick.net/GermanVolumeTraining.html
- Try and have whey and complex carbs about an hour before your workout. I also like a cup of coffee about 30 mins before a workout to give me a real boost. No matter what time you workout, be sure to have simple carbs and whey protein after you workout. Since you're working out later in the evening, i'd also add some casein protein that will slowly digest throughout the night to prevent going into a catabolic state
- I'd try to add triceps to your split, which will probably have a bigger impact on your arms than working your biceps - but try to do both.
- Be sure to lift heavy. That said, for legs, I like to bump up my reps to around 12

I hope this helps.