Lowering BF %

A

AnDy_Ho

0
Age:19
Weight: 73 Kg
Height: 5 ft 10

Ive been going gym for about 2 years now and ive decided to lower my BF %.

Is this a good programme? or is it too much or too little?

Diet:

Meal 1: Weetabix Cereral and Protein Shake
Workout: Either Swim or HIIT
Meal 2: 2 Slice whole grain bread, tuna, lettuce, bit of mayo, Fruit
Meal 3: 3 egg whites, 1 egg yolk, tuna, lettuce
Meal 4 (hr b4 workout): Protein Shake and Banana
Workout: Weight training
Meal 5: Either Salom/Chicken/Steak, rice, vegs
Meal 6: If im hungry i have another protein Shake

Exercise: HIIT 20 mins, Weights 3 sets 8 reps per exercise

Monday:
Morning: HIIT
Evening: 3 Shoulders, 2 Chests, 2 Triceps
Tuesday:
Morning: Swim
Evening: 3 Back, 2 Legs, 2 Biceps
Wednesday:
Morning: HIIT
Evening: Abs
Thursday:
Morning: Rest
Evening: 3 Chests, 2 Shoulders, 2 Triceps
Friday:
Morning: Swim
Evening: 3 Back, 2 Legs, 2 Biceps
Saturday:
Morning: Football Training
Evening: Rest
Sunday:
Morning: Football Match
Evening: Rest
 
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It probably would be smarter to do fullbody training everyday and keep your protein intake around 2-3grams per body kg. Your best bet is to keep data on your weight and BF and check it every couple of weeks to make sure you are headed in the right direction.
 
That's the problem, nothing would. Overtraining will just cause you to be tired all the time, not have much if any muscle growth...

Not eating enough will cause much of the same thing, fatigue, no muscle gains, and probably fat loss if you are eating in a deficit, but only in a responsible deficit, like 500 calories under...
 
What is your current BF%? How has the current program you're on worked for you over the past two years? As in, what have the results been so far?

I'm not sure a blanket statement can be made that you're not eating enough, even if it's a fairly safe bet. For all anyone on this forum knows you could be eating 5 bowls of wheatabix for breakfast, and saying you have 'fruit' could mean you're having five apples. If you could be more specific about the number of calories you're eating it would be easier to help.

I'm not of the camp that says you're overtraining. Weight training each bodypart twice a week isn't over doing it, in my mind. There was a debate in another recent post about the effectiveness of swimming in decreasing bodyfat. I'd suggest ditching the swimming for something else and see how it works in lowering your BF%.
 
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