My weekly routine and goals - advice please!

F

forester226

0
Hi everyone,

I am new to this forum and could do with some advice. I am not sure this is in the right section but has to do with my goals of cardio to reduce body fat % as well as weight/resistance training to increase strength.

Stats: Male, 178cm (5'10"), 75kg (165lbs), BF% ? I would guess around 20-23%? BMI is in the good range.

Diet: Very healthy, lots of fruit and veg and lean meats, little to no junk food.

Vices: Don't smoke but I do drink beer every Friday night which doesn't help.

Goal: To loose stomach fat and to get more defined body, as well as increase strength and muscle mass.

Routine:
Monday - Rest or 20-30 minute walk. Eat healthy but quite a lot to aid muscles getting stronger after workout on Sunday.

Tuesday - 3km run. Eat normally and healthy.

Wednesday - Resistance workout (chest/shoulders: bench press 75kg/165lbs and soon to increase to 80kg) I have a protein shake 15 mins after the workout and then a lean meat dinner an hour later.

Thursday - Abs and core workout (sitsups/crunches/knee-leg raises). Eat healthy but quite a lot to aid muscles getting stronger after workout on Wed.

Friday - Rest or 20-30 minute walk. Eat normally and healthy.

Saturday - Swim 1.5-2km. Eat normally and healthy.

Sunday - Resistance workout (biceps/triceps/back). I have a protein shake 15 mins after the workout and then a lean meat dinner an hour later.

I have been doing this for about 6 months. I have definitely got stronger and lost some fat, although my weight hasn't changed from 75kg/165lbs.

Basically I know it's almost impossible to loose the stomach fat to get more defined abs/chest etc while also increasing my strength and bench press. At the moment I do seem to be getting stronger and lifting more and lost a little bit of fat.

Does anyone have any suggestions as to how to tweak my routine to keep getting stronger while reducing my body fat %????

Any advice would be much appreciated!
 
To lose the belly fat as I'm sure you've read you need to eat a calorie deficit which means burning more calories than you need to maintain your current weight, It's easy to find the amount you need to maintain by searching for a calculator online there are plenty, then all you do is subtract a couple hundred calories probably no more than 500 .

As for your weight training I would suggest a full body workout 3 times a week with cardio in between this should help with burning fat as well because you are training more muscles each week. Also use compound movements, they are movements that require more muscles to complete which will again burn more calories.

For your cardio I would do shorter, more intense workouts they speed up your metabolism which will burn more calories in the long run. I'm not sure if it is possible to gain strength and burn fat at the same time, I know its very hard to build muscles and lose fat because one requires a deficit and the other requires you to eat a lot more lol I suppose you just have to choose what is your main goal and focus on achieving that then move on to the next, but as long as your doing low reps with heavy weights and eating a deficit you should be able to do a bit of both, maybe not as fast as if you were to focus on one

I am by no means an expert! this is just my advice from my research and little experience but I noticed no one has replied so i thought I would try to help a bit. good luck :)
 
I would suggest 4 weight trainings/ week where you should cover all your body.

Day 1 you can do chest with triceps, day 2 legs, day 3 back with biceps, day 4 shoulders + cardio.

Eat proteins mostly to gain muscle and carbs only 1-2 hours before training to have enough energy. You should eat ~2000-2500 calories/ day. Hope this helps.
 
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