quote:


7.30 am 2 poached eggs, oatmeal (cook in microwave with no sugar) 14gm protein
10.00 am 1 serving whey with water/skim milk 20gm protein
12.00 pm 1 serving whey with water/skim milk 20gm protein
1.00 pm 1 can tuna with 1 tablespoon low fat mayo and 1 tablespoon sweetcorn + veg 35gm protein (90gm protein)
4.00 pm 1 serving whey with water/skim milk 20gm protein
6.00 pm 30 gm brown rice, 1 chicken breast + 1 cup of Jasmine Green Tea
8.00 pm 30 gm brown rice & soy sauce(low sodium), 2 chicken breasts, lots of boiled veg + 1 cup of Jasmine Green Tea

Hard to change the end of your diet cause I don't know what time you workout.


I workout at home.. no heavy squats as dropping heavy weight upstairs could get me into more trouble with the mrs. for dammaging the ceiling
Monday

Flat Bench Press - 6 Reps x4 (heavy weight)
Incline Dumbbell Press - 8-10 Reps x4
Flat Flyes - 6 Reps x3
Close-grip Bench Press - 6 Reps x4
Skull Crushers - 8-10 Reps x3

Wednesday
Deadlifts - 4 Reps x5 (need heavy weight for this mate - but control it so you don't break the ceiling)
Bent Over Barbell Rows - 8 Reps x3 + 1 set of 12 reps
Dumbbell Rows - 6 Reps x2 + 12 reps x 2
Barbell Curls - 6 Reps x2 + 10 reps x 2
Alternate DB Curls - 3 sets of 10

Friday
Military Press - 8-10 Reps x5
Upright Rows - 8-10 Reps x4
Lateral Raises - 8-10 Reps x4
Lunges - 8-10 Reps x3
Leg curls - 8-10 Reps x3
Leg Extensions - 8-10 Reps x3
(you are missing out big time with no squats)

quote:

ORIGINAL: Dan Nukem

Most definitely an improvement mate.
Fat lost around the waist, and muscle gained around shoulders/chest.

Would be useful to see a picture of your upper back also.

Since your goal is fat loss, incrase your protein and decrease your carbs(not that your diet was bad to start with!)

You can give yourself 1500 cals per day.
you must get 200gm protein from that = 800 cals from protein
you must get the other 700 cals from comlpex carb sources (oatmeal, brown rice)

Aim to do cardio 6 days per week for 30mins minimum, keeping your Heart Rate at 130bpm(3 of these in the morning before work and then do your weights after work, and other 3 days cardio only with 1 day off totally).

Also some of your rep ranges are unusual, you need less reps and more weight/sets on compound exercises, try to add muscle.

Would also recommend you take a multivitamin, vitamin C and B complex especially.

The more cardio you do, the less time you will spend losing fat. If your prepared to do cardio in the morning before work and again in the evening when you come home, fat will melt off you.

quote:


7.30 am 2 poached eggs, oatmeal (cook in microwave with no sugar) 14gm protein
10.00 am 1 serving whey with water/skim milk 20gm protein
12.00 pm 1 serving whey with water/skim milk 20gm protein
1.00 pm 1 can tuna with 1 tablespoon low fat mayo and 1 tablespoon sweetcorn + veg 35gm protein (90gm protein)
4.00 pm 1 serving whey with water/skim milk 20gm protein
6.00 pm 30 gm brown rice, 1 chicken breast + 1 cup of Jasmine Green Tea
8.00 pm 30 gm brown rice & soy sauce(low sodium), 2 chicken breasts, lots of boiled veg + 1 cup of Jasmine Green Tea

Hard to change the end of your diet cause I don't know what time you workout.


I workout at home.. no heavy squats as dropping heavy weight upstairs could get me into more trouble with the mrs. for dammaging the ceiling
Monday

Flat Bench Press - 6 Reps x4 (heavy weight)
Incline Dumbbell Press - 8-10 Reps x4
Flat Flyes - 6 Reps x3
Close-grip Bench Press - 6 Reps x4
Skull Crushers - 8-10 Reps x3

Wednesday
Deadlifts - 4 Reps x5 (need heavy weight for this mate - but control it so you don't break the ceiling)
Bent Over Barbell Rows - 8 Reps x3 + 1 set of 12 reps
Dumbbell Rows - 6 Reps x2 + 12 reps x 2
Barbell Curls - 6 Reps x2 + 10 reps x 2
Alternate DB Curls - 3 sets of 10

Friday
Military Press - 8-10 Reps x5
Upright Rows - 8-10 Reps x4
Lateral Raises - 8-10 Reps x4
Lunges - 8-10 Reps x3
Leg curls - 8-10 Reps x3
Leg Extensions - 8-10 Reps x3
(you are missing out big time with no squats)

• A boar doesn't feel pity , or remorse , or fear ,
  and it absolutely will not stop. Ever. {my journal}
  Take the ball and run with it
  
  (in reply to theweeninjaguy)

quote:

The credit belongs to the man in the arena; whose face is marred by dust and sweat and blood so that his place shall never be with those cold and timid souls who know neither victory nor defeat. - TR

quote:

a tub of fat free cottage cheese (go for the cottage cheese! & make it a full tub!)
I started on CEE creatine (SNS Creatine E2) just 2 days ago, also take EFA omega3 supplement, and prolab whey powder.

quote:

ORIGINAL: samcim

Also Cardio in the morning:

Gym doesnt open till 10? what excuse is that??? Walk the dog briskly for 1/2 hour bud.. that will do.


Do cardio in the morning 6x a week, weights 4 times a week & you can do a little cardio right after weights if you like (when glycogen is low) Just 15-20 mins would be good (have the 30g whey inbetween gym & cardio)


You will melt away the fat this way mate, and with the above diet you muscle will be spared!