Please critique my diet and workout routine!

Jamie32

My main question is: AM I ON THE RIGHT TRACK TO ACHIEVING MY OBJECTIVES OUTLINED BELOW???? Really enjoying this and getting into it now after about 2 weeks of it already, hasn’t been easy but now I think I’ve the bit between the teeth! I was hit with a set back last year when I had to get a knee op last July (lateral meniscus tear) which put me out of action for months and I’m only getting stuck back in since Christmas. Thanks in advance for any comments you might have.

Weight: 110KG
Male, 27
Height: 6 ft 1

Aim: To burn fat and build lean muscle (not body builder style). As you can see from my weight above, I’m a big enough bloke, just need to get rid of upper body fat mainly and then tone up, hopefully dropping about 2 stone by may. All criticism/comments welcome, constructive or otherwise! Sorry in advance for the length of this thread!

Diet (absolutely no alcohol from New Years Eve 2008 until mid Feb as I’m attending a wedding, but will then be back off the sauce again till summer hols)

Monday-Friday:
8AM - Banana, bowl of porridge made with super milk and water
11AM - Pear & Apple, cup of Tea no sugar with super milk
1PM - Re-heat of last night dinner (either chicken & veg stir fry or spag bol) OR Wholegrain brown bread ham salad sambo with no butter or dressing OR avonmore small carton of soup with pita wholegrain bread ham salad sambo
3PM-30g/small handful of cashew nuts & cup of tea
Workout at gym posted below
7PM - Chicken & Veg Stirfry with rice/Spag Bol with pasta/moy park chicken kiev with veg & low fat cottage cheese/chicken fajitas with peppers/burritos with lean mince beef and chopped tomatoes with lettuce and grated cheese/minute steak with veg & cottage cheese

Saturday
9AM - Hard boiled egg & baked beans (small tin) with 2 slices of wholegrain brown toast with flora butter & cup of tea.
3PM - Salad (ham or Chicken)
7PM - Chicken & Veg Stirfry with rice/Spag Bol with pasta/moy park chicken kiev with veg & low fat cottage cheese/chicken fajitas with peppers/burritos with lean mince beef and chopped tomatoes with lettuce and grated cheese/minute steak with veg & cottage cheese

Sunday
9AM - Hard boiled egg & baked beans (small tin) with 2 slices of wholegrain brown toast with flora butter & cup of tea.
3PM - Salad (ham or Chicken)
7PM - Pub food or restaurant….I eat what the f*** I want!!

Workouts
All of my weights sets are 3 sets of 8

Monday, Wednesday & Friday (average of 1 hour 20 mins each night)
Chest:
Dumbells @22.5KG on flat bench for chest press,
20KG for flys,
12.5KG for shoulder exercises,
15KG for bicep curls.
Cross cable machine for more chest work @ 15KG each side.
15 mins of Abs work.

Cardio: 10 mins HIIT on exercise bike (1 minute of reasonable pace and resistance & 30 seconds of extreme pace and resistance repeated throughout the 10 mins in the same order). Then 15 mins of cross trainer (2 minutes of reasonable pace and resistance & 30 seconds of extreme pace and resistance repeated throughout the 15 mins in the same order).

Tuesday, Thursday & Saturday from (average of 1 hour 20 mins each night)
Legs: Dumbells @20KG for Lunges,
squat machine @ 100KG lifts.
Rowing machine for 10 mins at a steady pace.
15 mins of Abs work

Cardio: 10 mins HIIT on exercise bike (1 minute of reasonable pace and resistance & 30 seconds of extreme pace and resistance repeated throughout the 10 mins in the same order). Then 15 mins of cross trainer (2 minutes of reasonable pace and resistance & 30 seconds of extreme pace and resistance repeated throughout the 15 mins in the same order).

Sunday = Rest Day!!

AARRRGH

Sort of impossible to read... sorry.

Jamie32

AARRRGH wrote: »

Sort of impossible to read... sorry.

Sorry about that I transferred the thread in from word as the system kept logging me out as it was taking me a considerable amount of time to type it all out so i just had to paste it in from word....

AARRRGH

Your diet is ok, could be improved of course, but is ok if you think it is sustainable.

You're going to the gym a lot - will you really be able to maintain that workload?

corkcomp

the diet + routine you have posted dont look bad TBH (eventhough IMO even the most strenuous HIIT sessions should last min of 20 minutes, but you can always work up to this!) - if you dont see results after 4 - 6 weeks you can always look at portion sizes but the food content looks good

eclectichoney

It depends greatly on portion sizes tbh, but I think you're probably not eating enough on some days - like saturday for example, especially with a gym session thrown in. 6 Days in a row with the gym might be a little too much, don't be afraid of an extra rest day - you could see benefit from it.

Jamie32

AARRRGH wrote: »

Your diet is ok, could be improved of course, but is ok if you think it is sustainable.
Ye the diet is straight forward enough for me and easy enough to sustain.

You're going to the gym a lot - will you really be able to maintain that workload?

Ye time will tell whether I can sustain the workload but i'll certainly give it a bash anyway!

Jamie32

corkcomp wrote: »

the diet + routine you have posted dont look bad TBH (eventhough IMO even the most strenuous HIIT sessions should last min of 20 minutes, but you can always work up to this!) - if you dont see results after 4 - 6 weeks you can always look at portion sizes but the food content looks good

20 mins??? I'll kill my self! Ah no i do be certainly bouncing after 10 mins on the bike and then 15 on the x trainer, and well out of breath and dripping with sweat but i am working toward more intensity. Thanks for the feedback though.

Jimmy Bottlehead

Jamie32 wrote: »

Aim: To burn fat and build lean muscle (not body builder style).

Sorry, I had to stop reading after that...

accensi0n

Jimmy Bottlehead wrote: »

Sorry, I had to stop reading after that...

Might be an idea to explain to him what confused you about what he wrote in that line.