Fat loss plan help

danindublin

Hi All,

Not looking for any miracles but just wanted to make sure I was somewhere on the right track. I'm 5'9" and currently sitting at about 11 stone (down from 11st 9 at xmas) - happy enough with the weight loss so far but more concerned about overall body fat levels. Have stuck pretty rigidly to the below routine but dont know if it will get me all the way down to minimum body fat levels. I don't think it will happen over night and i think getting down 9lbs in 4 weeks is a good start. Noticeable difference in clothes fit etc.

I'm thinking I need to cut out the milk probably from my protein shakes? I stick to this routine 5/6 days a week. Subtracting the kcals from the exercise is just me trying to keep track of them - total kcal intake is 1104

Time Activity Kcals Pro Carbs Fat
08:00 15-Min Swim -185 0 0 0
08:30 Porridge 165 29.9 7 3
Milk 56 6.5 4.5 1.3
11:00 ProShake 1 112 21.67 3.23 0.6
Shake Milk 56 4.5 6.5 1.3
45 min brisk walk (6k) -350 0 0 0
13:00 Tuna 96 0 22 0.7
Salad 25 0 0 0
15:00 ProShake 2 112 21.67 3.23 0.6
Shake Milk 56 4.5 6.5 1.3
17:00 Apple 55 0.3 14 0.2
19:00 Egg whites (2) 34 7.2 0.5 0.1
Chicken 105 24 0 3
Veg 64 1.6 12 0
20:00 45 Mins Free Weights -120 0 0 0
20:45 30 Mins Cardio (X/Run/Swim) -250 0 0 0
21:30 ProShake 3 112 21.67 3.23 0.6
Shake Milk 56 4.5 6.5 1.3
Total 384 148.01 89.19 14

BossArky

Are you breaking the protein and milk out separately in your table?

ProShake 1 = just the protein?
Shake Milk = just the milk for the shake... or the milk and protein? I'm guessing just the milk?

If your goal is fat loss then have water instead of milk.

Eat more tuna / chicken / lean meat instead of relying on shakes. Read this.

What kind of weights are you doing?

What is your target weight?

AARRRGH

You're not eating very much food, and three shakes per day seems excessive. Doing 45 mins of free weights nearly every day seems a bit excessive too.

It's only been one month as well.

When you reach your desired weight, will you be able to keep going with your current diet and exercise regime? The reason I say this is because it all seems a bit short term, and you know the empty fat cells just hang around waiting for you to slip up...

danindublin

BossArky wrote: »

Are you breaking the protein and milk out separately in your table?

ProShake 1 = just the protein?
Shake Milk = just the milk for the shake... or the milk and protein? I'm guessing just the milk?

If your goal is fat loss then have water instead of milk.

Eat more tuna / chicken / lean meat instead of relying on shakes. Read this.

What kind of weights are you doing?

What is your target weight?

I'm listing the milk that I'm adding into the shakes (just so i can see the difference without it)

Doing a mixture of weights over the course of the week: squats, curls etc around the 5 day routine here : http://www.maximuscle.ie/toolsanddownloads/trainingroutines.html#5

Only want to work my way down to 10st 7lbs or so. I'm more worried about having flab around my belly than what the scales is telling me.

danindublin

AARRRGH wrote: »

You're not eating very much food, and three shakes per day seems excessive. Doing 45 mins of free weights nearly every day seems a bit excessive too.

It's only been one month as well.

When you reach your desired weight, will you be able to keep going with your current diet and exercise regime? The reason I say this is because it all seems a bit short term, and you know the empty fat cells just hang around waiting for you to slip up...

I suppose all of this is what I'm trying to figure out. I'm trying to work out something thats sustainable over the long term. I'm not looking for anything major to happen in the short term. I'm just looking to do some seriously tidying up as I wouldn't put myself down as overweight but just have alot of flab in the usual places.

celestial

Do you know what your body fat percentage is, even approximately? Do you have much of a belly?

I wouldn't be looking to lose any more weight - instead I would be aiming to maintain that weight while building muscle. I am around your height - just shy of 5'9" in fact, but I am nearly a full 3 stone heavier than you! I am trying to lean out a bit more but would be between 16 - 18% body fat right now.

BossArky

danindublin wrote: »

Doing a mixture of weights over the course of the week: squats, curls etc around the 5 day routine here : http://www.maximuscle.ie/toolsanddownloads/trainingroutines.html#5

I had a quick look at that routine. It is not optimal for your goals. You are not a bodybuilder.

Friday is more or less a day of curling. Stuff like bicep curls, wrist curls, calf raises and crunches are almost worthless for burning calories and kicking your metabolism up a gear.

Instead concentrate on the big compound exercises:

e.g.

Monday: Squat / Bench / Pull Ups
Wednesday: Deadlift / Shoulder Press / etc
Friday: More Squats / Rows / Lunges / etc

As long as you hit the big compound exercises often, tidy up your diet, and be consistent you will see fat fall off and muscle grow.

Take a full day off between each session. If you haven't recovered from the last day, take another day.

No matter what you do in the gym you have to make the right choices foodwise outside the gym.

If you have stiff legs the day after the gym, then a few km run will be a great way of getting the blood flowing, reducing soreness and burning extra cals.

Take measurements and photos every week. When you look back on them in a few months you will see the difference.