workout and diet for fat lost......??

[AnDy_Ho]

Hi, well basically im trying to lose some fat. Im 5ft 10in and weigh 172 lbs, think i was like 140 lbs bout 2 years ago so ive put on muscle/fat.

Workout
Monday: FBW-
bench press 3x10
military shoulder press 3x10
deadlift 3x10
squats 3x10
bent over rows 3x10
dips 3x10
barbell curls 3x10
10min row

Tuesday: cardio+abs
4 ab exercies 3x15
20mins on crosstrainer
20mins treadmill

Wednesday: FBW-
incline bench press 3x10
upright row 3x10
deadlift 3x10
squats 3x10
wide grip pullups 3x10
skullcrushers 3x10
barbell curls 3x10
10min row

Thursday: cardio+abs
4 ab exercies 3x15
20mins on crosstrainer
20mins treadmill

Friday: FBW
bench press 3x10
military shoulder press 3x10
deadlift 3x10
squats 3x10
cable rows 3x10
dips 3x10
barbell curls 3x10
10min row

Saturday: cardio+abs
football training
3 ab exercises 3x20

Sunday: cardio or rest
football match
or
rest


Diet
Meal 1:
1 whole egg and 3 egg white omlette
broccoli
2 slice wholemeal toast or 2 weetabix with enough skimmed milk to mash it all up lol

workout

Meal 2:
whey protein shake with water
packet of oats with bit of skimmed milk to mix it up
apple

Meal 3:
chicken breast
broccoli
tablespoon peanut butter

Meal 4:
Salmon
broccoli or lettuce

Meal 5:
whey protein shake with water
tablespoon of peanut butter

note: omlette, salmon and vegs i add bit of sunflower oil


Is there anythings i can change to improve it? on the diet side of things i dont count the calories or nutrients so im not sure if im getting enough nutrition to feed my body. But would you say im eatting too much or too much?

also is doing that many compound exercises good?

 

[tic]

A few adjustments on the diet part.

1) take the whey after working out.
2) meal 5, use Casein instead of whey. Or eat cottage cheese, that is similar to casein.
3) try to severely cut back on carbs 5 hours before bed. In other word, no peanut butter.
4) Try to get about 1 g of protein per lbs of Lean Body Mass (your wt - bodyfat)

As for the workout:
Switch Wednesday into Tuesday. Your Thursday should be purely cardio. Rest + eat more carbs on Friday. Saturday do a full body workout with heavy wts. Sunday is fine but back on low carbs / low fat day, similiar to m/tu/w/th 's diet.

Try to lose 1 to 1.5 lbs per week and weigh yourself consistently in the morning after your piss; that way the baseline is constant. If you are not dropping 1 lbs a week, then cut back more on diet or go longer on cardio. Also, remember to drink at least 1 gallon of water a day.

 

[Fantastic]

Hey, I noticed you say you want to lose body fat, and im guessing you want to get more cut along the way. I did a 12 week workout not that long ago and I got amazing results. I noticed that in your workout every day that you do resistance training - its a full body workout, and from my experience this is a bad choice for getting cut and losing weight in general. I'm no expert but from what I know you need a high protein low carbohydrate diet, along with a workout program that is focused solely on working out with your own body weight, some freeweights and a chin up bar ( which is what i think works best ), and set up in a way that it keeps your heart rate up throughout the whole workout. You should also mix up your resistance training days to incorporate different muscles into each day, and should only work out a muscle once every week and never when its sore. Your workouts should also be in different order or a different routine on every resistance day, so it keeps your muscles guessing and prevents you from plateauing. This is what I have learned over the 3 years I have been working out, its not much but I know I did learn some stuff along the way.