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Old 12-04-2009, 10:42 PM   #10
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
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If you have some abs, you don't have too much fat to lose. I might suggest a spike diet, where you eat about 2000 cals on non-training days, 2500 on training days, and 4500 to 5000 once a week. It's a solid approach if you're trying to cut, but still want normal food once a week.

I don't know anything about isometrics, but you could do a fullbody routine 2 to 3 times a week like this:

Dumbbell squats, 3 sets x 20 reps
Dumbbell Still Leg Deadlifts, 2 x 15 reps
Dumbbell bench, 3 sets x 10 reps possible supersetted with diamond pushups
Pullups supersetted with dumbbell pullovers
DB Rows
DB overhead press
Curls
Crunches

Something like this, even twice a week, would be very effective. And like I said, you can slow the rep cadence down to maximize the weight.
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