I finally have gotten my head out of my ass and realized that I don't know more about working out than the experts. That is why I am planning on starting 5/3/1 program tomorrow. I am 6'1 190 and about 22% bf. I want to make good gains, but I also need to cut my bf down. If I am on a 4 days a week plan, what kind of cardio should on do on my off days.
Well, I consider myself a beginner...so yes. It was either this or starting strength (which I did a little over a year ago) which I started doing a few weeks ago. But after doing some research on here and asking some questions, decided to give 5/3/1 a try.
It's not like it's the first time I've ever lifted weights, but I still consider myself a begginer and until a couple months ago, have been out of the exercise game for almost a year. You'll be fine. Just get the e-book and do the program. It's solid.
Wendler indicates that the program is great for beginners. He also suggests that you cannot well follow two masters, so you should probably make clear whether you prioritize gains or cutting fat.
For cardio, avoid anything too intense like long hill sprints the day before your lower body lifts. Otherwise, do something awesome like hill sprints, sled drags, or just whatever you feel like. Probably start light and build up over time.