help with my workout
hi im new to the site and was wondering if anyone can help me with my training.been training for about a year and a half 4 days a week but havent really had many gains below is my workout and my diet any comments of where im going wrong would help.
back and legs in the order i do them:
each exercise 4 sets of 6 6 6 4 reps
single arm db row
bent bb row
day 2 sholders and traps
day 3 chest :
flat bb bench press
incline bb bench
dec bb bench
incline db press
flat bench flys
sitting chest press
4 bicep and tricep
close grip bb curl
wide grip bb curl
sitting db curl
db preacher curl
single arm pulldown
i try to do 30 mins cardio on the four days after training but sometimes miss it. and will usuall try to change some exercises and rep and set range every 9 weeks.
have only been doing diet for about 2 months, but have always taken protein supplements.
working on 1900 cals a day at mo trying to loose fat but aint really working. still got a belly, and not much muscle.
skimed milk 150g
200g low fat cot cheese or from frais
2 slices of whole meal bread 200g tuna 20g extra light mayo
1 apple 25g whey
chicken breast 150g jacket potato 350g veg and ketchup.
alot of the time my dinna wavers but try to be as healthy as poss.
and dont really follow diet at weekends.
can anyone help as im loosing motovation, as like i said ive been gymin it for about 1 and a half years and still dont really look any different (bigger with more deffiniton). i know it takes years but would have thought i would have been more muscular by now??