my training and diet open for scrutiny

S

snowman

0
hello i have just started to get serious about my fitness.

i started weights on and off about 6 months ago

and cardio about a month ago, any extra info would gretly be appreciated.

ok so heres my info:

30 years old

male

5'9"

190lbs

bodyfat unknown

i am looking to lose my stomach, love handles and extra chin.

i'll start with my diet:

meal 1 - 6:00am

4 wheetbix with milk

meal 2 - 9:30 am

bunch of grapes
3 slices water melon
handfull of nuts in shells
banana
choc chip muesli bar

meal 3 - 12:00 pm

2 salmon rolls
home made yogurt
fruit juice drink

meal 3 - 6:30 pm

meat and vegies or pasta and vegies

i try to drink atleast 2 litres of water per day

now for my training

6.2 mile ride every weekday at 5:30 am

weights day 1 + cardio

bench press 2 x 10, 121 lbs
dumbbell bench press 2 x 10, 50lbs
incline dumbbell bench press 2 x 10, 50lbs
decline dumbell bench press 2 x 10, 50lbs
dumbbell fly 2 x 10, 22lbs
barbell bent over row 2 x 10, 110lbs
dumbbell bent over row 2 x 10, 55lbs

day 2 cardio

weights day 3 + cardio

barbell military press 2 x 10, 77lbs
dumbell shoulder press 2 x 10, 44lbs
dumbell front raise 2 x 10, 22lbs
dumbell tricep extension 2 x 10, 55lbs
barbell closr grip bench press 2 x 10, 77lbs
dumbell incline curl 2 x 10, 22lbs
barbell curl 2 x 10, 55lbs

day 4 cardio

day 5 repeat weights as day 1 + cardio

day 6 rest

day 7 repeat weights as day 3 + cardio

hope this isnt to complicated. please give as much advice
on my diet and training.

thanks in advance
 
snowman said:
i am looking to lose my stomach, love handles and extra chin.
Click to expand...
You can't lose that area by itself. You will lose fat from wherever your body chooses.
snowman said:
i'll start with my diet:

meal 1 - 6:00am

meal 2 - 9:30 am

meal 3 - 12:00 pm

meal 3 - 6:30 pm

i try to drink atleast 2 litres of water per day
Click to expand...
Add another meal between meals 3 & 3. Isnt a liter only 30 or so ozs? You need to be drinking about a gallon a day.

snowman said:
now for my training

6.2 mile ride every weekday at 5:30 am

weights day 1 + cardio

bench press 2 x 10, 121 lbs
dumbbell bench press 2 x 10, 50lbs
incline dumbbell bench press 2 x 10, 50lbs
decline dumbell bench press 2 x 10, 50lbs
dumbbell fly 2 x 10, 22lbs
barbell bent over row 2 x 10, 110lbs
dumbbell bent over row 2 x 10, 55lbs

day 2 cardio

weights day 3 + cardio

barbell military press 2 x 10, 77lbs
dumbell shoulder press 2 x 10, 44lbs
dumbell front raise 2 x 10, 22lbs
dumbell tricep extension 2 x 10, 55lbs
barbell closr grip bench press 2 x 10, 77lbs
dumbell incline curl 2 x 10, 22lbs
barbell curl 2 x 10, 55lbs

day 4 cardio

day 5 repeat weights as day 1 + cardio

day 6 rest

day 7 repeat weights as day 3 + cardio

hope this isnt to complicated. please give as much advice
on my diet and training.

thanks in advance
Click to expand...

EVERDAY you ride 6.2 miles? Damn thats alot. Your weight training is only hitting like 3 muscle groups. Your routine also has no order to it. You're doing one type of bench press day 1, then day 2 another. I would cut the cardio to three days a week, and incorporate a better planned weight training routine. The more muscle your body has, the more calories it burns, therefore the more weight you will lose. Do a search for routines on this site. The Bill Starr program is highly endorsed.
 
There is no rhyme or reason to your routine, and why only two sets?

Definitely cut down the cardio. Develop a routine, or bill starr, or look for others.
 
Tropez said:
hows the homeade yogurt by the way? is it simple to make?
Click to expand...
you can find everything you need at your super market.
the yogurt comes in powdered form in a packet and you
simply add water into the yogurt maker, which is a plastic
cylinder about a foot long by 1/4 foot accross, put the lid on
and leave it overnight on your bench a let it do its thing. theres diff
flavours like strawberry, vanilla, greek and so on

thanks for the tips, i will cut down cardio to 3 rides per week,
and look for a better routine.

i am now brousing forum for some extra food ideas to add to my diet.

its great to have any extra advice. thankyou again
 
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