Goal Help Required, Diet Check

[Maduten]

Hi All I'm new here and I am just after some diet advice.

Firstly I'm 23 years old weigh 70kg and i'm about 180 cm and my goal is a 6 pack.

I have been going to the gym on average 4 times a week for the last 6 months.

A usual workout consists of rocking up at the gym after work (4:00pm) Stretching for 10 or so minutes, running for 20 minutes, then ill rotate back and biceps on Monday and Thursday. Triceps and Chest on Tuesday and Friday. with situps on random days when i can get on the incline situp machine

Workouts consist of 3 movements per muscle group doing 3 sets at 10 reps; eg Monday back and bi's i will do
seated row 3 sets at 10 reps (back)
bicep curls 3 sets at 10 reps (bi)
lat pull down 3 sets 10 reps (back,Lats)
hammer curls 3 sets 10 reps (bi)
standing barbel row 3 sets 10 reps(back)
21 barbell curls ( 7 low curls 7 hi curls 7 full curls) 3 sets

After workouts I have a protein shake 1 serving

My diet consists of:
Breakfast: 1 cup of oats half a cup of milk and table spoon of honey, cup of tea (no sugar) multivitamin and tea spoon of flaxseed oil.

Afternoon tea: hand full of dry biscuits 660kj per 100g serving.

Lunch: 2 tuna sandwiches with lettuce and low fat cheese, apple, honey muesley bar, packet of unflavored popcorn, ricecake (dry flat biscuit from puffed rice) with honey on it cup of tea (no sugar)

Dinner is random Varies from roasts, to stirfries always range of vegies and meat but I try to avoid eating skin or fatty parts of the meat and deep fried foods, never eat fast food, never eat desert or soft drinks always water.

After dinner (most likely the killer) I snack on sakata rice biscuits and fruit.

I don't necessarily want to lose weight but I want to cut down my body fat so my abs are visible and Im not sure if my diet is heading me in the right direction, I also want to build over all upper body muscle mass and definition hence there is no leg workout at the gym, I also wear 1 and a half kilo straps on my ankles all day every day at work and I am a carpenter so I am on my feet all day. I figure having to lift a bit more weight on my feet all day will burn extra calories...

Hope I have provided enough information, if not feel welcome to ask for any specific details, Thanks for any help on the situation aswell

Regards, Olly in Aust

 

[geddy1234]

Hey.

I would perhaps do a couple of changes on your diet. I would try to include more protein in your breakfast. After a long night's sleep your body needs some good protein in the morning. A couple of egg whites provide great protein and they are low on calories, could try that? Or mix 1/2 serving of protein shake with your oatmeal? Protein is very important, perhaps especially when your goal is low body fat %.
I don't know what kind of biscuits you're eating, but I would be careful with too many of those. Almonds or other nuts are great snacks, but don't have too many. They are high in calories, but good nutrition.

Do you know how many calories you consume daily?

Otherwise, I would do leg exercises! You can easily do leg exercises with dumbbells, barbells or even your own body weight. My favorite is the one legged squat, a.k.a "the Pistol". You only need your body weight or one dumbbell to do this one, and it targets almost every muscle in your legs. Check out the exercise at my website at the bottom of this post. At the top of my site there is a category called "favorite leg exercise", you will find a link to the exercise in the text there. As you can see there are many variations, I recommend the one where you hold a dumbbell in front of you for balance.

I am also a big fan of compound exercises. I believe compound exercises where you target multiple muscle groups in the same exercise to be very effective, particularly when your goal is fat loss. This could be clean & press or squat & press, snatch etc. Check these out.

Check out my website at the bottom. It is under construction but you probably find some useful stuff here.

Just ask if questions.

Are you from Austria or Australia by the way? I spent 1 year in Australia a while ago, and my nickname down there was Ollie