Can Someone Check Out my Routine

[MCD]

My plan is to primarily lose weight and gain lean muscles mass. I know this is hard, but I hear it is possible for beginners so.. here goes...

I'm male, 25 years old, 77 kgs, 168cm. Motivation came from trying to shed off the belly fat and the fatpad...

My routine. I workout 3 times a week.

Monday.
Bench Press - 10 Reps X4
Incline Bench Press - 10 Reps X3
Decline Bench Press - 10 Reps X3
Dumb Bell Flies - 10 Reps X3
French Press - 10 Reps X3
Skull Crushers - 10 Reps X3
Dips - 10 Reps X3
Crunchs - 15 Reps X4
Oblique Crunchs - 12 Reps X3
V-crunchs - 15 Reps X4
HIIT 20 mins

Wednesday.
Ez Bar Curl - 10 Reps x3
Hammer Curls - 10 Reps x3
Preacher Curls - 10 Reps x3
Concentration Curls - 10 Reps x3
Lat Pull Downs Or Pull Ups - 10 Reps x3
One Arm Row - 10 Reps x4
Reverse Dumb Bell Flies - 12 Reps x3
Full Body Crunchs - 15 Reps x4
Oblique V-up - 10 Reps x3
Reverse Crunchs - 15 Reps x4
HIIT 20 mins

Friday.
Leg Extensions - 10 Reps x3
Lying Leg Curls - 10 Reps x3
Standing Calf Raises - 12 Reps x3
Lunges - 10 Reps x3
Squats - 10 Reps x4
Upright Row - 10 Reps x3
Milatary Press - 10 Reps x3
Lateral Raises - 12 Reps x3
Dumb Bell Shrugs - 10 Reps x4
Weighted Crunchs - 15 Reps x3
Hanging Leg Raises - 15 Reps x4
HIIT 20 mins

I usually drink my whey after the HIIT. As for counting calories, i usually just do a lot of guessing.

Breakfast
Cup of Plain Oatmeal

Lunch
Some Vege, some carb, some fat, protein (like i said, I don't count the calories but just try to stay away from the obvious bad stuff)

Dinner
Some carb, vege, protein, fat

Post-workout
Whey Protein (I don't drink whey on days i don't workout)

So this is my routine. Please advise if I'm doing anything wrong, yes i know i gotta count them calories, I will try...

Best,
Tom

 

[MarkMyWords]

It's nice to see that you want to improve your body, that is awesome man!

With that said, you do need quite a bit of revision. Those workouts make my body hurt just reading them! You could seriously do 1/3rd of the lifts and be more efficient. Research compounds, and isolation. Compounds are what you ideally want to do in the gym, isolation is not what you want to do to stimulate fat burning. Your workouts are full of isolation, so many curls on Wednesday.

Compounds are deadlifts, squats, lunges, bench press, rows, dips, pullups/chinups. The reason they are more effective is because they utilize so many more muscle groups than isolation work, hence stimulating your body that much more.

One day could be something like

Squat 4 x 6
Dips 4 x 6
Pullups 4 x 6

That may seem short, but trust me, there isn't a single muscle group left out of that mix. Also, when losing fat, you can't expect to build serious muscle (yes, beginners can get away with some, but this can be credited to Central Nervous System adaptations as well) so don't worry about it too much. The general idea with the lifting is to preserve the muscle you have, and make it more efficient.

Research HIIT, it is a serious fat burner. If you are doing serious, intense HIIT, it'd be very difficult to perform 100% after lifting unless you were just feeling like a monster that day. It can be done a couple times a week, with steady state runs/biking/stepping a couple times a week to burn calories.

Diet is key, most important really when losing fat or bulking up. You have to be in a calorie deficit when losing fat. I'm not saying you absolutely have to count calories, but it might a good idea to do it for a few days, just to see what kind of calorie totals you get. It would be a shame to bust your ass lifting and HIITing and running and not lose fat because you were still eating in a surplus. Protein at every meal, try to eat every 2-3 hours if possible, but the total amount of calories consumed is the most important factor. Be in a deficit! That way, your body has no choice but to use it's existing tissue for fuel. Since you are lifting regularly, it says to itself, "wow, we need this muscle, we use it regularly." So in turn it will be more inclined to burn fat.

I followed these kinds of steps and lost 30 pounds of pure fat, all the while increasing on many of my lifts. Good luck on your quest and ask any questions you have. This site is FULL of helpful, friendly people.