after diet and cardio....the result

A

ank

0
I just notice after a long diet and cardio the result for me is bad(and im getting weaker too).THis is my workout plan
I do cardio 5 times a week,45 min in the elliptical machine.
I do abs exercise every other day...Im thinking about doing it everyday cause theres still no six pack
I do 4 sets of 15 reps every exercise...not too heavy not too light ,just enough for my muscle to get tired...if i can do 15 reps on each set i add more weight
This is my stats
age 27
height 5,9
weight 149.6

My diet
breatfast
biscuit w/ eggs + grape juice

snack
protein shake

lunch
2 turkey sandwich w/ lettuce and tomato no mayo + fruits
then i switch to one sandwich to even have less calories<-----im not sure if this is good

dinner
Fish or sometimes same with lunch

snack
protein shake



mon chest,abs
tue back
wed should,abs
thur tri
fri legs and bice,abs
sat rest
sun rest

Well my weight before is 155 now im 149.6.My goal is tone up and and to get a six pack.I notice im still the same but my muscle is getting smaller and my body is still kinda look soft(it looks like i have more fat than muscle)...still no six pack only 4 pack the bottom part of my abs is still have fat in it.I need help guys im loosing hope now,im thinking about eating a little bit more now so that i gain more muscle,cause i read in the article more muscle more calories burning ....but more calories means more fat?!Help!!!

This is based on my 6 months workout
 
You want to be lean you need to train harder then that IE weight training and smarter if your doing the same excercises everytime.

Your number one problem in diet thou, i suggest you invest in www.precisionnutrition.com its a great nutritional kit that will get you to your goals.

I have no vested interest i'm just a very satisified customer with the product.
 
People say its not good or its extremely hard to lose weight and build muscle at the same time. Most likely your going to lose muscle during trying to lose weight. Do one than the other? Im struggling with that too as ive already built up alot of muscle I have to lose weight now and im scared to lose that muscle.
 
ank said:
My diet
breatfast
biscuit w/ eggs + grape juice

snack
protein shake

lunch
2 turkey sandwich w/ lettuce and tomato no mayo + fruits
then i switch to one sandwich to even have less calories<-----im not sure if this is good

dinner
Fish or sometimes same with lunch

snack
protein shake

mon chest,abs
tue back
wed should,abs
thur tri
fri legs and bice,abs
sat rest
sun rest
Click to expand...

I would try to eat more and depend less on the shakes for meals. You need more vegetables and fruits. I am also wondering why you do triceps by themselves? Post your exercises so we can see what is going there. You should move biceps to thursday, and leave legs by themselves. Or you could move biceps to back day, and triceps to shoulder day. Take a rest day in the middle.
 
If your 5'9 at 149 and don't have some visible abs that means you lost a SERIOUS amount of muscle during your fat loss phase. I suggest you ditch the cutting diet and change it to a clean bulking diet ASAP to get some lean mass back on you.

If you eat clean while bulking you won't gain a great deal of fat and the fat that you do gain will easily come off after your bulk.

Read to get an idea on how to bulk.
 
D15BT said:
People say its not good or its extremely hard to lose weight and build muscle at the same time. Most likely your going to lose muscle during trying to lose weight. Do one than the other? Im struggling with that too as ive already built up alot of muscle I have to lose weight now and im scared to lose that muscle.
Click to expand...

I was lead to believe this myself and always doubted the conclusion.

You can lose bodyfat while retaining muscle using good food selection and timing. I have dropped 3 or 4 percent of bodyfat the last 6 weeks and my scale weight has only went down 10pounds.
 
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