help with routine diet, and training schedule

[elpropiotorvic]

I need serious help with my routine,
I work full time, that is I have to be at work at 8:15 and get off at 4:30...during work time You could say I have enough time to follow a diet (but i dont-so please help me with this first) but first Im vegetarian, my protein intake comes from texture vegetable protein(pretty good 50g per 100 grams), second Im trying to cut some weight cause Im trying to fight at 170(currently 181),
I usually have to miss one or two trainings in the week- because theres a lot to do- but I end up doing them on the weekends, As cardio I go for 40 minute roadbiking or on the treadmill for half an hour, during that period of time I have managed to burn 850 calories(that seems like a high number to me, but I have no idea) then I hit the weights, I work between the 12-18 rep range, and immediately after each set i do at least 15 to 20 abs, I try to keep my rest at one minute.
I work Chest and some triceps mondays, Martial arts tuesdays, Back and some biceps on wednesday, And I try to do another day of chest on thursdays cause i would like some more definition and less bf(i have gyno since 14-its not too bad but its still gyno) I dont work fridays, And i train Martial arts on saturdays. But the problem comes with my deadlift and legs training, I work cleaning so my legs or lower back dont get a rest(its not like they are getting a workout, but Im not sitting on a desk) I want to incorporate the legs (I usually would only do power squats and lunges with some ham) and the deadlift, Im 19 and when I was 190 I did 315 on my deadlift, I think thats something considering that I have only been training deadlifts for 6 months... But i dont know a way of mixing the deadlift, work and squats and training,,,,,maybe Im doing too much of everything...I have observed some good results in loosing fat, but i have also lost muscle. I could eat every two and a half hours if someone would help me would be great.....

[AdamGH]

Try a full body routine. It might be able to fit it in your schedule more. Plus it is something different to try and help you stay motivated possibly.

This is great for building and maintaining strength while also reducing body fat. This type of workout contains 6 main exercises per session – two for the legs and four exercises working the major multi-joint movement planes of the upper body. The key to this type of workout is that the sequences of exercises are switched from workout to workout even though the exercises remain the same. This means you’ll be stronger on certain lifts on the day when they are first in the sequence and weaker on the days when they are toward the end of the sequence.

The key to these workouts is to use a weight that challenges you for the prescribed number of reps. You are not using enough weight if you complete the prescribed number of reps and could still do 3 or 4 more. Increase the weight slightly each week to maintain progression. The sets are reduced in this type of workout to avoid over-training due to completing the same exercises in each workout. Rest 2-3 minutes between work sets in these workouts. Alternate Workout A and B, training 3 times per week; then complete 20 minutes of high intensity sprints or other interval training one other day per week for a total of four workouts per week (e.g. Mon/Wed/Fri/Sat = A/B/A/C). Following this example, the following week would look like this: Mon/Wed/Fri/Sat = B/A/B/C.


Workout A
warm-up (5-7 minutes):

Main exercises:
1. Barbell overhead squats – warm up sets, then 2 x 6
2. Incline barbell presses – warm up sets, then 2 x 6
3. Weighted pull-ups - warm up sets, then 2 x 6
4. Romanian deadlifts – warm up sets, then 2 x 6
5. Weighted dips – warm up sets, then 2 x 8
6. Barbell bent over rows – warm up sets, then 2 x 8

Ab training
6-8 minute high intensity interval training finish



Workout B
warm-up (5-7 minutes)

Main exercises:
1. Romanian deadlifts – warm up sets, then 2 x 6
2. Barbell bent over rows – warm up sets, then 2 x 8
3. Weighted dips – warm up sets, then 2 x 8
4. Barbell overhead squats – warm up sets, then 2 x 6
5. Weighted pull-ups - warm up sets, then 2 x 6
6. Incline barbell presses – warm up sets, then 2 x 6

6-8 minute high intensity interval training finish



Workout C

20-25 minutes of high intensity interval training

[elpropiotorvic]

hey gh thanks 4 the routine looks very challenging but ill do it, what time should I use for rests?