Advice needed please
Hi guys, just signed up to ask you lot on some advice as you all seem really helpful.
I am 20 about 5 6, and weight about 70-80KG. I am not fat or overweight but having trouble budging the last bit of fat around my waist. I was wondering if you guys could criticize my diet/training/lifestyle. I know most of the problems with it, but after some external advice from you guys. DIET
11 am - Porrdige( S milk)/6 egg whites scrambled (2 wholemeal toast), 1 pint of water (I know this is late for a first meal. I go to bed late and wake up late, my first mistake)
2pm pre workout - white rice/pasta, chicken/tuna, water, 1g l-carnitine
5pm post workout - Protein shake made with water 50g protein
8 pm - chicken/steak/fish and veg, fruit, water.
10pm - chicken/tuna or something to snack. TRAINING Monday
Chest - 4-5 exercises. 3 sets (4 sets first excerise) 15,12,10 reps.
Biceps - 4 exercises. 3 sets. 15,12,10 reps.
Cardio - 30 mins highest intensity on x-trainer. 600cals burnt. Tuesday
Legs - 5-6 exercises. 3-4 sets. 15,12,10 reps.
Calves - 2-3 exercises. 3-4 sets. 15-25 reps.
Cardio - 30 mins highest intensity on x-trainer. 600cals burnt. Wednesday
Shoulders - 5-6 exercises. Press/3 delts/traps. 3 sets. 15,12,10 reps more on traps and delts.
Abs - 3-4 excersise supersets. 10-20 reps.
Cardio - 30 mins highest intensity on x-trainer. 600cals burnt. Thursday
Back - 4-5 exercises. 3 sets more on deadlifts. 15,12,10 reps.
Triceps - 4 excercises. 3 sets. 15,12,10 reps.
Cardio - 30 mins highest intensity on x-trainer. 600cals burnt.
One of my biggest problems is that im in the gym over 2 hours a day so pretty sure im overtraining. Also I go to bed too late, and wake up to late due to part time work.
Another weakness is weekends. I dont hit 150g protein and dont really eat that controlled. Not that im eating ****, but more that its not balanced and not eating enough.
So that is me, please give me any advice. I am going on holiday in a month so its pretty much too late to make any drastic changes but it will be good to know for future reference.
Thank you guys