Rather than start a new thread, I'll jump in on this one 
I'm 5ft 11, 76Kg - last time I had it checked I was hovering around 12% BF.
My new aim this year is to continue to drop BF to get the more defined look (no i won't say toned!)
I've been training for a couple of years and my body shape has most definately changed from the 14 stone frame I was sporting back then to a much slimer version so I'm happy with that. I also have a reasonable amount of muscle.
I normally train 5 days a week, using a 4 day split with normally a cardio session in the middle on a wednesday. This breaks down as follows (approximate as sometimes I switch things around)
Monday - Shoulders/Tri's
Tuesday - Back/Abs
Wednesday - Steady cardio between 5k - 10k depending on how I feel
Thursday - Chest/Bi's
Friday - Legs
Sat & Sun - Rest
I try to do compound exercises where possible, although performing squats with heavy weights can make my back ache, it's always been a weakness of mine - so I tend to avoid those in favour of the incline leg press. I've varied my routine over the time i've been to the gym from lower number of reps and higher weight (8-12 reps) to higher number of reps and lower weights (20 reps) to try and keep things fresh. My level of fitness is good, I regularly run half marathons in approx 1:45 (which is not fantastic but good enough for me)
I'm still left with a little fat around the belly and back (the spare tyre area) that is a real bugger to shift. It's really evident when I'm sitting (or slouched) over if I stand upright it's not too bad
I've looked at my diet and found I was eating far too much bread, so I'm making an effort to reduce that intake where possible and switch more to wholegrain this year although I'm not a massive fan of it. I don't put extra salt on any food nor do I drink coffee/tea or soft drinks. I consume between 2-3 litres of water per day with an orange juice in the morning.
FYI This is what I intend a typical day to break down as:-
Meal 1 @ 08:00
Protein Shake in Semi Skimmed Milk 200
Bowl of Oats/Porridge 150
Glass of Orange Juice 50
Handful of Unsalted Roasted Peanuts 60
Meal 2 @ 11:00
Medium Apple 85
Handful of Unsalted Roasted Peanuts 60
*** GYM @ 12:30 - 13:30 ***
Meal 3 @ 13:45
Protein Shake in Semi Skimmed Milk 200
Handful of Unsalted Roasted Peanuts 60
Meal 4 @ 14:20
Boxed Chicken Salad 400
Meal 5 @ 16:30
Medium Apple 85
Handful of Unsalted Roasted Peanuts 60
Meal 6 @ 18:00
Protein Shake in Semi Skimmed Milk 200
Main Meal 500
Meal 7 @ 21:00
Tuna Salad and Wholegrain Bread 400
Handful of Unsalted Roasted Peanuts 60
TOTAL CALORIES 2570
The 'main meal' may consist of a baked potato, chicken stir fry or something as simple as baked beans on toast when I get in from work. I normally do induldge in a pizza or something at the weekend.
I'm now moving on to HIIT instead of the steady cardio on Wednesday and looking to include a short (15 minutes) HIIT before each workout on the other days. I consider HIIT to be run at 18km/h for 1 minute, walk at 6km/h for 1 minute on the treadmill - repeat until time limit. Not sure if that will work or not?
Does this look about right to achieve my goals? Too much fat in the peanuts?
I'm 5ft 11, 76Kg - last time I had it checked I was hovering around 12% BF.
My new aim this year is to continue to drop BF to get the more defined look (no i won't say toned!)
I've been training for a couple of years and my body shape has most definately changed from the 14 stone frame I was sporting back then to a much slimer version so I'm happy with that. I also have a reasonable amount of muscle.
I normally train 5 days a week, using a 4 day split with normally a cardio session in the middle on a wednesday. This breaks down as follows (approximate as sometimes I switch things around)
Monday - Shoulders/Tri's
Tuesday - Back/Abs
Wednesday - Steady cardio between 5k - 10k depending on how I feel
Thursday - Chest/Bi's
Friday - Legs
Sat & Sun - Rest
I try to do compound exercises where possible, although performing squats with heavy weights can make my back ache, it's always been a weakness of mine - so I tend to avoid those in favour of the incline leg press. I've varied my routine over the time i've been to the gym from lower number of reps and higher weight (8-12 reps) to higher number of reps and lower weights (20 reps) to try and keep things fresh. My level of fitness is good, I regularly run half marathons in approx 1:45 (which is not fantastic but good enough for me)
I'm still left with a little fat around the belly and back (the spare tyre area) that is a real bugger to shift. It's really evident when I'm sitting (or slouched) over if I stand upright it's not too bad
I've looked at my diet and found I was eating far too much bread, so I'm making an effort to reduce that intake where possible and switch more to wholegrain this year although I'm not a massive fan of it. I don't put extra salt on any food nor do I drink coffee/tea or soft drinks. I consume between 2-3 litres of water per day with an orange juice in the morning.
FYI This is what I intend a typical day to break down as:-
Meal 1 @ 08:00
Protein Shake in Semi Skimmed Milk 200
Bowl of Oats/Porridge 150
Glass of Orange Juice 50
Handful of Unsalted Roasted Peanuts 60
Meal 2 @ 11:00
Medium Apple 85
Handful of Unsalted Roasted Peanuts 60
*** GYM @ 12:30 - 13:30 ***
Meal 3 @ 13:45
Protein Shake in Semi Skimmed Milk 200
Handful of Unsalted Roasted Peanuts 60
Meal 4 @ 14:20
Boxed Chicken Salad 400
Meal 5 @ 16:30
Medium Apple 85
Handful of Unsalted Roasted Peanuts 60
Meal 6 @ 18:00
Protein Shake in Semi Skimmed Milk 200
Main Meal 500
Meal 7 @ 21:00
Tuna Salad and Wholegrain Bread 400
Handful of Unsalted Roasted Peanuts 60
TOTAL CALORIES 2570
The 'main meal' may consist of a baked potato, chicken stir fry or something as simple as baked beans on toast when I get in from work. I normally do induldge in a pizza or something at the weekend.
I'm now moving on to HIIT instead of the steady cardio on Wednesday and looking to include a short (15 minutes) HIIT before each workout on the other days. I consider HIIT to be run at 18km/h for 1 minute, walk at 6km/h for 1 minute on the treadmill - repeat until time limit. Not sure if that will work or not?
Does this look about right to achieve my goals? Too much fat in the peanuts?
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You animal!