I thought i would let you all know my sauna suit has passed on to vinyl heaven. i gave it a second try at the gym and it ripped. I cant say im not glad to see it go as it had a  bit of an 80s breakdancing look to it.so back to the cardio drawing board.
i may just try upping the reps and dropping the weight for 1 week of the month. will this help do you think ? ? ?
any suggestions gratefully recieved.
Thanks in advance to all. good luck with your training

I dont do loads of cardio gnos, I do a bit of mountain biking and 20 mins 3-4 times a week. If your going to do cardio do it after a weights session as your metabolism rises during resistance training, or before brekkie.
Youcan drop your weights and increase reps, depends on your goals, my rule is :
Bulking - train heavy low reps (6-8)aiming for a max out per body part
Cutting - train light - high reps (12-20) last two sets to failure. Incorporate tri sets and drop sets religiously.  ;)

Quoted from kr1s

I dont do loads of cardio gnos, I do a bit of mountain biking and 20 mins 3-4 times a week. If your going to do cardio do it after a weights session as your metabolism rises during resistance training, or before brekkie.
Youcan drop your weights and increase reps, depends on your goals, my rule is :
Bulking - train heavy low reps (6-8)aiming for a max out per body part
Cutting - train light - high reps (12-20) last two sets to failure. Incorporate tri sets and drop sets religiously.  ;)

Thats suppose to say 6 to 8 reps where the dude with the shades is ! Dont no what happened there !!

THanks for the info kr1s. my goals are mainly to grow but i do have some excess body fat i would like to get rid of. im thinking i may be better off trying to get to the muscular size im happy with first and then worry about the fat. what do u think mate ?

Its Cardio that stimulates fat burning - not weigh training. Thus as earlier advised do 30 mins after training or before breakfast several days a week whil eeating clean. While doing cardio still train heavy - drop your weights and you may lose muscle. Training lighter with more reps doest make you more defined - low body fat does! SO get doing your cardio!

if you do cardio can you eat cream buns ,yum yum ,?

Of course you can! (tounge)

nice 1 , if there is 1 thing i like its cream cakes !!!!!!!!
glad to here that i havent got to drop the weights tho i feel a bit of a girl ( no offence meant Girls) doing light weights.
thanks again for the advice

thats it keep the weights going ,but increase cardio and see week by week how your body responds
i personally like dog walking as my cardio as in the gym it gets boring,walking the dog twice a day is good, especially when there is a field with a 45 degree slope  to the rear of my house and at 7 in the morning it really wakes you up.