okay so this is my first time posting a routine before but here go. i'm currently 21 and weigh 185 which is over 40lbs lighter than i was a year and half a go. I got that light by working out about 4 times a week and eating healthier in training for a BJJ tournament. After i dropped the weight it just seemed to stay off for some reason, even when i pigged out. however, I'd like to slim down more. ( target weight is 175) while gaining more strength and muscle. However primary goal is to be in good shape for BJJ. since I don't have a car of my own i can only make it to BJJ about 2 times a week. 3 if I'm lucky. So I have to train to some degree at home to be in shape as much as I hate to train there( easily distracted) . Here is my plan. I've decided to do this powerlifting routine. http://www.muscleandstrength.com/workouts/powerlifting-workout.html in addition to my 2-3 times weekly BJJ. to avoid over exert myself I was only go to do weight training on the days I didn't do BJJ. I realize I need cardio. Its the bain of my existence. I've actually been discourage from intense running for fear of it actually burning muscle. what cardio do you all recommend. I have some insanity tapes, but I also could just jump rope. suggestions and critiques?