My workout,NUITRITION, and stuff..help

[READYorNOT]

Help me where you see the need please , ive just got back into the gym 2-3weeks back.

My stats
Age : 20
Weight : 81.4kg
Height : 5' 6.5 1.69cm
Bmi : 28.5

Body fat : 17.6%
Body fat mass : 14.3kg
My body mass index is 28.8kg


Workout:
Monday - Biceps & abs
Tuesday - Shoulders & cardio in sauna suite
Weday - chest & abs
Thurs - tris & Cardio in sauna suite
Friday - back & legs & abs
Saturday - What ever isn't hurting
sunday relax day

This is just what I do right now, please help me get better

MY AIMS are to turn my fat into muscle but keep it ripped rather than bulk.

What I eat?

Morning - 35g oats so simple with 180ml milk

snack - 1 hand full of nuts

lunch - chicken soup alone

after workout - iso 100 dynatize whey shake (28g protein)

dinner - tuna and pasta (sometimes with a bit of sauce)



HELP ME PLEASE thanks..

I am trying so hard :P im so motivated

[cantbetouched]

eat more!! you and my 50lb dog eat about the same amount of food lol add some protein pancakes to breakfast
add some rice to your chicken soup and more chicken at least 8oz
ditch the snakc add a meal tilapia and rice mixed veggies is my meal 3 man you just gotta eat yo face off! at your age you'll grow!!

[READYorNOT]

yeah how many times should I drink my shake a day?? 1 like I am,or more?

[fontazya]

u need to eat a lot more mate.. also u dont need to train 6 days a week.. 4 days is plenty and do cardio on ur off days.. and u cant turn fat into musle

[READYorNOT]

I tried to upload pics, but it wouldlt let me due to my post count.

Im big build I just have put on weight over the past few months. I want to rapidly detox..

im lifting less reps but HEAVY.

I am doing crunches every other day. I do cardio 2-3 times a week. I do pull ups and press ups inbetween also...

Am I on the right track to getting my figure back..the main thing I want is my definition.so you can see my biceps defined and shoulders back etc...thanks

I want 8 PACK!!!! Hence why I am crunching my way to it :P..


any tips and pointers on what I can do

[thephil]

Sun -rest/ maby cardio
Mon - shoulders, tri
Tue - back, bis
Wed -rest
Thu - chest, abs, cardio
Fri - legs
Sat -rest

Thats plenty of training. You beed to eat more. You can still lean up if u eat more i rekon. You at least 5 solid meals a day. Maby something like this

Meal1- 5whole eggs
Meal2- 250g chicken, 1cup rice
Meal3- 250g chicken, 1cup rice
Meal4- 200g steak, 40g almonds
Meal5- 200g low fat yoghurt 30g casein

Just an idea. Eitherway your definetly not eaing enough

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