Advice on everything

HankScorpio1985

Hey im a long time reader of this forum, first time user so bare with me.
Just looking for some advice with fitness and training overall cos things are gone a bit static to say the least.
To start with im 6'3 and about 97kg. my bmi would be just over 20 with most of the fat being round my tummy and upper back. I play a good bit of football. Usually 2 pretty tough trainings a week. I go to the gym at least 3 times a week as well.
My workouts are usually along these lines....
Upper body
Warmup:
Push Ups and russian twists
Main Work:
DB Bench 5x5 (32.5kg each dumbells) ss. with 5 exp. push ups
Widegrip Pull Ups 6x4(5kg weight as well sometimes)
Db Press 3x6 (22.5kg dumbbells)
Upright Row 3x6 (35kg dumbell)
Then a bit of ab work(varied) and at least 10min HIIT on the bike

Lower body
Warmup
Body weight squats, single leg heel raises and squats
Main Work
Squats 6x5(95kg)
Deadlifts 4x5 (60kg)
Walking Lunges (22.5kg dumbell each hand) ss. with alternating lunges
Step Ups(20kg weight)
Then ab and bike work again
I also have an upper and lower body conditioning program involving push ups and body weight squats etc. only goes on for about 40mins but i'm knackered at the end of it.
My diet isnt bad for average standards but to get rid of the fat id say its poor enough. It would usually be along the lines of...
breakfast: Cereal & wholegrain toast
lunch: wholegrain roll with ham/beef, cheese and 3 salads
dinner:meat(except chicken&turkey which give me serious indegestion),usually with rice or pasta and veg.
snacks troughout the day would be lots of fruit,nutrigrain bars and granola bars.i also drink a fair bit of milk.
i guess im just asking for advice on everything...
what should i cut out/bring in to my diet?(im a student so its very hard to eat right all the time)
any new program i should do in the gym?
any advice on how to lose fat in the tummy area and upper back?
should i be doing more HIIT work for the above question?
all comments/criticism welcome

Cheers

Sonderval

Football is good, but if your looking to lose the weight, you'd need to step up your cardio. You mentioned HIIT - this, I find, is an excellent way of moving the weight in conjuction with a good diet...

As for diet, from what you've got going there, look at reducing things like pasta, cheese and cut down a bit on the milk. Whats the cereal? Also, nutrigrain bars could be substituted for some more fruit which shouldn't be too hard to get a hold of on campus.

Others may disagree, but your workout looks pretty decent - it seems more of a diet and cardio issue. Tighten up the diet, do more cardio and start reducing portion size so your hitting a caloric deficit. If you've been at that workout routine a while, wouldn't hurt to shake it up a bit, move things around and sub in some complementary excersizes!

Hope this helps!

gnolan

6' 3" @ 97kg works out more like 27 for your BMI. Not that thats the most important thing when it comes to fitness or anything, but it is a decent yardstick.

As far as losing the weight is concerned, i'd target your diet above anything else, cut out sugary foods, processed foods (inc. cereals, go for porridge instead), white bread, pasta (except maybe wholemeal sometimes), obviously crisps and junk food, as much alcohol as possible.

My advice would be to try that for 4 weeks, seems like a while but not really in the big scheme of things. Check out the stickies on diet and nutrition, make up a diet and post it here to see what people think.

EDIT: Having said that, you're diet doesn't look too bad at all, just some small changes, nutrigrain bars and try adding some of the chicken or turkey, indigestion or not. And brown rice instead of white