current diet and workout to lose BF%

[AnDy_Ho]

basically im trying to lose some BF%. 3 days i do weights and hiit on same day, 2 days i do abs + 35mins on crosstrainer, 1 day i have football training and 1 day i have football match. i dont get no rest at the mo, i no this is overtraining but could some1 alter this plan for me plz?

p.s i always eat the same food lol

Weight and hiit day

3 egg whites and 1 whole egg omlette with broccoli
1 cup of oats with semi skimmed milk
apple

workout- full body workout supersets e.g chest and back together without rest, do 6 sets in about 4mins....keeping heart up

chicken breast with broccoli
1 cup of oats with semi skimmed milk
apple

chicken breast with broccoli
apple

salmon with broccoli
apple

workout - HIIT on treadmill, 10 intervals 1 min 8kmh and 1 min 18kmh or football training

abs and cardio/football training:

3 egg whites and 1 whole egg omlette with broccoli
low fat yoghurt
apple

workout - abs + 35 mins on crosstrainer, burns about 600 calories

chicken breast with broccoli
apple

chicken breast with broccoli
apple

salmon with broccoli
apple

football match day

3 egg whites and 1 whole egg omlette with broccoli
1 cup of oats with semi skimmed milk
apple

workout- football match

chicken breast with broccoli
1 cup of oats with semi skimmed milk
apple

chicken breast with broccoli
apple

salmon with broccoli
apple

 

[Rocket]

If you could give examples of your gym sessions, it'd be a big help. But as far an "in season" training goes, I'd go gym training 4 times a week monday, tuesday, thursday and friday, incorporating abs into these sessions. They only take 5 minutes extra. I'll try and find a gym routine that would be good to use for in season, it'd probably focus more on power lifting and be a bit more all-round sessions, instead of focusing on a particular muscle section for a workout.

possibly get up to 5-6 meals per day, you can find a cheap protein powder, and have that twice a day and have your meals for breakfast, lunch and dinner, throw in some fruit for another snack if you get hungry. I'd also throw in half a banana, about half an hour before football training. and I'm inclined to say, have a bit of pasta the night before match day for dinner and have a banana instead before the match, if you're going to play fairly intense, it's tough to play on protein and an apple.

Unfortunately, if you're dieting and playing a competitive sport which is intense (which im assuming), i'd say go the diet every other day, but have a bit of preperation leading up to the match, it is tough to play sport while dieting, tried it before and it just doesnt work well.

Sorry for the long post, but if you have any questions, ask. And I'll get back to you with a gym routine.