Is this full body workout sufficient?

O

og512

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I'm 5'7" 340lbs. I've always been athletic and muscular but during college I let my body fat get waaaaaaaaaay outta control.

My goal is to lose body fat without bulking up.

i recently started my quest for fitness with the following workout:

All exercises are done with light to moderate weight.

Monday:
Bench press 3x12
Lat Pulldown 3x12
Military press 3x12
Seated row 3x12
Bicep Curl 3x12
Leg Press 3x12
Squat 3x12
15 min on an elliptical machine
15 min walking at 3-3.5mph with varying incline

Tuesday:
Rowing machine - 15min
Elliptical - 15min
Treadmill(walking) - 15min

Wednesday
Same as monday but instead of Bicep curl I do tricep extension 3x12
And and upright row instead of military press

Thursday
Elliptical-15min
Stairmaster-15min
Treadmill(walking) - 15min

Friday
Same as Monday

Saturday
Same as Tuesday

Sunday rest

The following week, on lifting days I work the same muscle groups except I use all dumbells. And I do crunches, side bends, and leg raises every morning.

Basically I am looking for any advice on if this workout will achieve what I am looking for. I would appreciate any suggestions on exercises, set and reps, etc...

Thanks

here's my typical diet on a daily basis:

Breakfast: 7-7:30am
Raisin bran or Bowl of oatmeal with milk. Glass of OJ, and glass of water (i like having the fiber to keep the cholesterol under control)

Snack:10:30-11am
Apple or orange with bottle of water

Lunch:1-1:30pm
Turkey sandwich on whole grain or Small salad with turkey, croutons, boiled egg whites, and fat free french dressing, bottled water or diet pepsi

snack: 3:30-4:00pm
small (2oz) bag of pretzels or handful of peanuts, bottled water

dinner:6:30pm-7:30pm
this is where i usually get in trouble because i am work.
it usually some kind of fast food. I've been trying to keep it just a sandwich, no fries, and water to drink. Lately, it's been an italian beef dry, no gravy(i like them cause their not fried) or a chicken sandwich from somewhere, no fries, and water to drink.

after dinner: pre workout
powerbar or mrp bar. i recently started doing this because I just started working out at night and I was getting light headed and dizzy during cardio and someone suggested to me that it was because I was working out on an empty stomach.

post work out:
Protein shake, 50g

Sometimes if time is an issue I will substitute lunch with a mrp shake or a peanut butter sandwich on whole wheat.

I also take Men's One A Day multivitamin.
 
1. abs are a normal muscle. DO NOT work them every morning!

2. lose the leg press, keep the squats, and instead of leg press do lunges or something along those lines. leg press and leg extension are not that great, and can actually be more injury prone then squats (done properly of course). leg extension puts the knees in a bad situation. leg press has same issue (especially if you go too low) and if your ass comes up off the pad, you're risking lower back injury.

3. the order is a little off. do your workout 'hardest' to 'easiest'...'compound' to 'isolation'. So your squats, bench press, pulldowns (or pull-ups if you can) should come first, then your military press....very last should be biceps, triceps, calf exercies, abs, or any other single-joint isolation excercises. also remember that your pulldowns and cable rows also hit the biceps...I would lower your sets on biceps, and definitely do different exercises in a rotation...hammer curls, normal curls, reverse curls, preacher curls, etc.
tricep extensions behind the head, skullcrushers, french press...even cable pressdowns are all good. but don't do kickbacks...those are for uneducated 40 year old women, m'kay? ;)

its not over training as long as you're not deathly sore the next morning. slight stiffness is the most you should feel...and not feeling stiff doesn't mean you had a bad/ineffective workout.

However your diet is severely lacking in protein. nothing at breakfast or your first snack. your meal bar should be ditched for real food or a bar you made yourself. LOSE the fast food, pronto. Anyone can eat right if they plan it out...lack of planning leads to 'convenience' food that's never good for the body.
 
When I started out I used to use the leg press and it gave me nothing but pains around my knee. I swapped to lunges quite a while back and now I have no problems at all. In fact I thought I'd test my progress by going back on the leg press a couple of weeks back, I had to set it to maximum load and gather all the additional weights I could find to add on top and was still able to knock out 3x10. I got a few looks doing that, the people who usually use that machine can't do a third of what I was lifting and I got to that point from doing unilateral leg work :)
I'm never sitting on that machine again though!

Your diet looks really low on calories, how tall are you and how much do you weigh?

Also, why don't you want to bulk up? There's nothing wrong with a bit of extra muscle
 
If u really just gonna get healthy but not muscular/bulky, do cardio exercises. get ur heartrate up (depending on ur age the beneficial heartrate varies such as at my age'16' i need to get my heart rate up to 120 at least ) for at least 20-40mins a day perferably doing a lot of running. If u wanna target specific areas then yea weight training is fine. i didnt check but u should really think about having a rest day. i skimmed over ur schedule and i wasnt sure if i saw one
 
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