Is my routine Okay for my goals? (Sorry long read!!)

EOTT

EOTT

EOTT

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Joined
15 Nov 2007
Posts
33
My main aim is to reduce the amount of body fat so that my abs are more visible as this is the area where I have the most fat. Also, I don’t really want to lose any size so I am doing weights normally about 3 or 4 sets of about 8-12 reps. I currently weigh 10.5 stones and my height is 5”7.

I have posted my diet and my training plan below. Please could you guys help me in telling me whether I am going the right direction in terms of my goals in comparison to my diet and training plan? If you could also suggest any improvements that would help me obtain my goal would be very much appreciated.

If you need to know anything else just ask.


My diet

Breakfast (9:30AM):

2 x scrambled eggs + beans
Protein shake

Snack (11:30AM):

Low fat Muller yogurt

Lunch (1PM):

Chicken/Salmon/Pork/Tuna + vegetables + potatoes/mash

Instead of the usual lunch meal it’s sometimes a chicken salad sandwich.

Snack (3PM):

Banana/Apple

Cardio/Weights (5:30-7PM)
Whey Protein shake (7:00PM)

Dinner (7:30PM):

Chicken/Salmon/Pork/Tuna + vegetables + potatoes/mash/rice/pasta

Whey Protein shake (8PM)

My Training Plan

Monday (Shoulders/Biceps/Squats)

Running – 5 minutes
Rower – 5 minutes
Weights for 70 minutes

Tuesday (Back/Abs/Triceps)

Running – 5 minutes
Rower – 5 minutes
Weights for 60 minutes

Thursday (Chest/Abs/Legs)

Running – 5 minutes
Rower – 5 minutes
Weights for 60 minutes

Friday (Mainly cardio - sometimes a little weights)

Running – 10 minutes @ 8/9 Speed
Rower – 10 minutes
Bike – 5 minutes

Chinups/Abs
 
shake at 7pm, eat at 7.30pm, shake at 8pm?

Is that timing of the last shake a typo?

you want to lose fat, yet the bulk of your time in the gym is weights. whats your weights routine like?
 
Morba said:
shake at 7pm, eat at 7.30pm, shake at 8pm?

Is that timing of the last shake a typo?

you want to lose fat, yet the bulk of your time in the gym is weights. whats your weights routine like?
Click to expand...

That's no typo, i normally have a shake after i finish eating my meal. My weights routine is something like:

Monday

Dead lifts – 3x8
Squats - 3x10
Barbell Bicep Curl - 3x10
One arm Dumbbell hammer Curls – 3x10
Shoulders (cant remember exercise names) 3x10

Tuesday

Chin Ups - 3x10
Lat pull down - 3x10
Crunches - 3x25
Skull Crushers – 3x10
Cable One Arm Tricep Extension - 3x10
Triceps (cant remember name, with a cable, hands behind head) 3x10

Thursday

Flat Bench - 3x10
Incline Bench - 3x10
Chest (flyers?) 3x10
Crunches - 3x25
Leg extension - 1x20, 1x15, 1x10 (higher weight each time)

Does this help? Sorry I don't know all of the names of the exercises but if you need any more info just ask.
 
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