About me!! diet,workout, stats

[t-gunz]

hey guys

i got a few things i want to say. but first my stats

19 years old 5'11 84kg = 184 pounds and worst of all about 18% BF

i work out three times a week this monday,wednesday,friday

Mon chest, back
wed leg, arms
fri chest, back

Mon arms, legs
wed chest back
fri arms, legs


· Exercises chest and back and abs
· Chest - 4 sets of 12-10-8-6
Ø Chest press – Flat
Ø Chest press – incline
Ø Chest fly’s on bench
Ø 1 arm Barbell press
· Back – 4 sets of 12-10-8-6
Ø Lat Pull down
· Abs
Ø 4 x 30 sit ups
Ø 4 x 15 leg raises
Ø 4 x 30 oblique crunch
Ø 40 sec hold plank


and

· Legs and Arms 4 sets 12-10-8-6
· Exercises performed
Ø Pullovers on bench
Ø Shoulder military press
Ø Row upright clean
Ø Lateral raise 1 arm
Ø Lunge forward with dumbbells
Ø Barbell bicep curls


i keep them simple and i do it in my own little gym at home...

my diet varies a bit:

Ø Meal 1 2 eggs on toast
Ø Workout
Ø Meal 2 yogurt mixed with handful of nuts
Ø Meal 3 sandwiches white bread chicken breast mix of salads
Ø Meal 4 Three pieces of home made chicken
Ø Meal 5 home made Hamburger Chicken snitzel with salad on a bun
Ø Meal 6 yogurt mixed with nuts and an apple


or

Ø Meal 1 two eggs on toast cranberry drink
Ø Meal 2 six rice cakes
Ø Meal 3 chicken snitzel with onions and chick pieces
Ø Meal 4 Yogurt with handful of nuts and a cut up apple
Ø Meal 5 veggies with mince meat, boiled rice and Brussels sprouts
Ø Meal 6 piece of fruit

or

Ø Meal 1 two eggs on toast with cranberry drink
Ø Meal 2 yogurt cut up apple handful of nuts and protein powered on top
Ø Meal 3 Mixed salad with fish glass of orange juice
Ø Meal 4 T-bone steak potato salad veggies
Ø Meal 5 fruit apples


i do cardio in between training days, soccer about 1-2 hours, cycling 1-2hours
Cardio is done most times before Breakfast (AM) and some are done at night(PM)
i take protien.only on weight traing days.

Ok i think thats everything!!! i hope..

i want to drop my Bf% down to about 10% would be great...

Should i do more cardio or more weights?? any help would be appreactied.. i feel as my workouts and cardio training is good. but i don't see the results??? if you know waht i mean??? any suggestions, on my diet, cardio, and weight training would be greatful.. i want to drop the BF but i don't want to loose the little muscle i have lol...

Any tips on how to make my training more effective!!!!

thanks and sorry about the long post!!!

[t-gunz]

Bump!

[JohnboyF]

hey guys

i got a few things i want to say. but first my stats

19 years old 5'11 84kg = 184 pounds and worst of all about 18% BF

i work out three times a week this monday,wednesday,friday

Mon chest, back
wed leg, arms
fri chest, back

Mon arms, legs
wed chest back
fri arms, legs


· Exercises chest and back and abs
· Chest - 4 sets of 12-10-8-6
Ø Chest press – Flat
Ø Chest press – incline
Ø Chest fly’s on bench
Ø 1 arm Barbell press
· Back – 4 sets of 12-10-8-6
Ø Lat Pull down
· Abs
Ø 4 x 30 sit ups
Ø 4 x 15 leg raises
Ø 4 x 30 oblique crunch
Ø 40 sec hold plank


and

· Legs and Arms 4 sets 12-10-8-6
· Exercises performed
Ø Pullovers on bench
Ø Shoulder military press
Ø Row upright clean
Ø Lateral raise 1 arm
Ø Lunge forward with dumbbells
Ø Barbell bicep curls

Training needs alot of work... Day 1 there your only doing one back excersice...

On leg day your not doing any real leg work except lunges... I also dont see u hitting your tricpes at all on day 2. actually you dont work your triceps

my diet varies a bit:

Ø Meal 1 2 eggs on toast
Ø Workout
Ø Meal 2 yogurt mixed with handful of nuts
Ø Meal 3 sandwiches white bread chicken breast mix of salads
Ø Meal 4 Three pieces of home made chicken
Ø Meal 5 home made Hamburger Chicken snitzel with salad on a bun
Ø Meal 6 yogurt mixed with nuts and an apple

Meal 1 not enough protien you need at least 6-8 egg whites or some protein source.. with a better carb source (complex ( oats, rice , yams )

Meal 2 : yogurt is considered a carb source imo, so thus ur eating carbs and fat. what about cottage cheese and nuts?

Meal 3: Drop the white bread, i dont eat bread when cutting or bulking there is an ingredient in it that makes most males store fat and cotributes to the puffy look

Meal 4: is a good meal but incomplete is a post workout meal? if so add carbs.. or make it a pro fat

Meal 5 : not sure what it is

Meal 6 u are using carbs from yougurt nuts for fats and carbs (sugar primarliy) b4 bed. which is not smart imo. you want a slow protein mixed with fat..

Ø Meal 1 two eggs on toast cranberry drink
Ø Meal 2 six rice cakes
Ø Meal 3 chicken snitzel with onions and chick pieces
Ø Meal 4 Yogurt with handful of nuts and a cut up apple
Ø Meal 5 veggies with mince meat, boiled rice and Brussels sprouts
Ø Meal 6 piece of fruit

or

Ø Meal 1 two eggs on toast with cranberry drink
Ø Meal 2 yogurt cut up apple handful of nuts and protein powered on top
Ø Meal 3 Mixed salad with fish glass of orange juice
Ø Meal 4 T-bone steak potato salad veggies
Ø Meal 5 fruit apples

Re:above not enough protein or proper carbs or fats in any of the meals...

[t-gunz]

thanks for the reply... so apart from what you just said is everything else alright??? and i should see more gains and BF% drop with that diet adjustment??