all about the fat burn.

[mazika]

I am working hard to burn off fat, it is going but not as fast as I think it should be going. Well I am not FAT i am about 173cm tall and 65-67kg. My workout plan is as follows:

..........................
Every day:
4-5 kilometer run as fast as I can without killing myself about 20minutes on the 4.2kilometer mark for my body
...................
everyday:

Situps, fingers locked behind head: 3x30
Situps, cross arm: 3x30
Flutter kicks: 3x110
Half Situps: 3x30
Cruncher situps: 3x35
atomic situps: 3x25
good morning darlings: 3x110
neck rotations: 3x50
neck lifts: 3x100
...........................
odd days:

Tricep Pushups: 3x25
Regular Pushups: 3x25
Wide Pushups: 3x25
Dive Bombers: 3x10
......................
even days:

pull-ups hands facing close grip: 7,6,5,4,3,2,1
pull-ups hands facing regular grip:7,6,5,4,3,2,1
pull-ups hands facing wide grip:7,6,5,4,3,2,1
pull-ups hands away close grip:7,6,5,4,3,2,1
pull-ups hands away regular grip:7,6,5,4,3,2,1
pull-ups hands away wide grip:7,6,5,4,3,2,1

...................................

every day,

lunges: 20
squats: 200+50
calf workout 50
................



meal:

When I get up 7a.m. : 1 bowl of 'musli' : raw oats, 0.1%milk, mixed with raisens and nuts for taste

work 10am: i chicken filet

work 13:00: 4 sandwiches full grain bread with 1 slice of cheese each no butter

home 16:00 one porkchop and a plate of 'bulgur' its like rice but alot healthier made from whole grains of wheat

run, work out

22:00 or 23:00, just finished all the working out, eat one can of tuna fish 100grams and 1 protein shake 30grams (2gram carb 0 fat)

go to sleep

start over again.


what can I do to increase the fat loss and still keep the muscle? thanks.

[Ajc330]

take a trip to the diet forums you will learn a lot!

[perfectbeast2001]

I think the whole plan is totally flawed. You are seriously over training there. The only thing that WO schedule is going to burn is muscle.
The diet contains insufficient meals and i suspect insufficient cals. You need to list macros so it can be critiqued properly.
I would suggest you start back at the beginning and do some reading in the diet forum stickies. I would also suggest you read up on training methods that are proven to work such as Chris Acetos training philosophy.

[mazika]

hey guys. Ripped as (&/% and ready for the summer, everything worked out great. thanks for the help! going to miami in 20days all I need now is Melanotan