Hey guys, this is a bit long winded, so please stick with it

Training to lose fat. I'm 5'10" 225lbs and 23% bf

Doing cardio 6days, and weights 3 mon/wed/fri, all exercises 4x8-12

Monday - 30-40mins fasted cardio

Chest and arms
Bench Press
Incline Press
Cable crossover

Barbell Curl
Weighted Dips
Seated db curl s.s Cable press down

15-20 mins cardio

Tuesday - 4 mile hill running (about 30 - 40 mins)

Wednesday - 30-40mins fasted cardio

Legs and abs
Squat
stiff leg deadlift
Front squat
good mornings
Leg extentions
Calf Raise 4x15

Crunches 5x20

15-20 mins cardio

Thursday - as tuesday

Friday - am cardio

Back and shoulders
Deadlift
lat pulldown
Reverse grip bent over row

Standing bb overhead press
Lat raise
Bent over reverse lat raise
BB shrugs(rear)

15-20 mins cardio

Saturday - As tueasday

Sunday - rest

My cardio does vary from this according to what time I have (I'm a fireman and have changing shifts) My weights are pretty much set in stone(not that my program doesn't change) but as I say the cardio is more widely varied e.g some times I'll cycle 7 miles twice a day, to and from work, or I'll sqeeze some cardio in at lunch time etc

My diet

A typical days eating on a weight day would be something like this

6.00 wake - 30mins cardio
6.40 - 3 egg omlette with some veggies, cheese and bacon(fat removed)
10.00 - porridge, fruit, 2xefa's
13.00 - Chicken salad rolls x 2
16.00 - Fruit and fat free yogurt, 2xefa's
18.30 - 20g whey in water
train
20.00 - 50g whey in water
21.00 - chicken breast, boiled potatoes, veg
23.00 - bed

Again with the cardio, my diet does vary from this depending on what I'm doing, and what time I have, but this would be along the lines of what I do most days.

I'm not training for competition, but I am training to look the best I can. I've been weight training for a couple of years, with zero cardio, now I'm trying to shed that fat and hold on to what muscle I can. muscle loss isn't a big issue, as I'll get that back without to much hassle, shifting the flab is a problem though. Really stuggle to drop it.

Thanks guys

Diet is ok mate - but there's room for improvement. Vary food choices more, and also have a slow acting protein at bedtime

Lunch could be reduced to one granary roll

James Collier MuscleTalk Co-Owner + Head Moderator
Nutrition Consultant www.healthyaction.co.uk
Email: james@muscletalk.co.uk