Best diet and exercise regime to lost body fat

gazzer

Hoping that I can get some advice from all you knowledgeable people here.

For the last 4 months I went on a builking diet and went to the gym 3 times a week and did all compound exercises as well as a month doing the 20 squat workout (that nearly killed me ).

I drank litres of milk a day, ate loads of chicken, peanut butter, brown rice, wholewheat pasta, fish etc. I didnt take any supplements, protein powders etc. I increased my weight by 6 kg and I increased muscle size all over. I was very pleased with the results but as I didnt do any cardio at all I did keep some stubborn body fat that I now what to get rid off.

I want to get a flat stomach with a view to getting a six pack. I know it will take a while but I want to do it right, thats why I am posting here.

When I was bulking up I followed roughly the same routine 3 times a week

Squats (5 x 5)
Deadlifts (5 x 5)
Chest Press (5 x 5)
Flyes (3 x 10)
Shoulder Press (5 x 5)
Dumbell Curl (4 x 6) supersetted with Bar Dips (4 x 8)

My typical daily diet would be

Breakfast (Porridge and Orange Juice)
Morning Break(Wholemeal bread with peanut butter and banana)
Lunch (Chicken Breast, Rice, Veg)
Post workout (Pint of Whole milk and a banana)
Dinner (Chicken Breast, Potatoes, Veg, Pint of Whole Milk)
Bed Time (Pint of Whole Milk)

I would also have 3 cups of tea a day (2 tea spoons of sugar in each)

Could somebody here point me in the right direction for the type of exercises and diet that I shoudl aim for in order to keep the muscle I have gained but to get rid of the fat?

Thanks in advance

Dovers

Have you tried H.I.I.T? I would say cut out the sugar in your tea, keep eating good lean protein, reduce the starchy carbs,cut out all the whole milk and start drinking lots of water for a start...

Vamoose Killers

Replace regular potatoes with sweet potatoes, far healthier and far tastier.

blackgold>>

Out of that 6kg you put on 4 pounds of muscle if your lucky.Just cut out the milk the orange juice,rice,spuds you'll be losing weight again.Add in some nuts tuna eggs instead.

Brian?

gazzer wrote: »

Squats (5 x 5)
Deadlifts (5 x 5)
Chest Press (5 x 5)
Pullup/Latpulldown
Shoulder Press (5 x 5)
1 arm DB row/Cable row
Dumbell Curl (4 x 6) supersetted with Bar Dips (4 x 8) and calf raises

My typical daily diet would be

Breakfast (Porridge and 2 boiled eggs Orange Juice)
Morning Break(Wholemeal bread with peanut butter and banana)
Lunch (Chicken Breast, Rice, Veg)
Post workout (Pint of Whole milk and a banana)
Dinner (2xChicken Breast, Potatoes, Veg, Pint of Whole Milk)
Bed Time (Pint of Whole Milk)

I would also have 3 cups of tea a day (2 tea spoons of sugar in each)

Thats my 2 cents above. You are not doing enough for your back in my opinion. Fair play to you if you can go heavy on 5x5 for squats and deads in the same session, I would alternate them myself:

Day 1:
Squats (5 x 5)
Stiff leg deadlifts 3x8
Chest Press (5 x 5)
Pullup/Latpulldown
Shoulder Press (5 x 5)
1 arm DB row/Cable row 3x8
Dumbell Curl (4 x 6) supersetted with Bar Dips and calf raises

Day2:
Deadlifts (5 x 5)
Lunges 3x8
Chest Press (5 x 5)
Pullup/Latpulldown
Shoulder Press (5 x 5)
1 arm DB row/Cable row 3x8
Dumbell Curl (4 x 6) supersetted with Bar Dips and calf raises

Brian?

blackgold>> wrote: »

Out of that 6kg you put on 4 pounds of muscle if your lucky.Just cut out the milk the orange juice,rice,spuds you'll be losing weight again.Add in some nuts tuna eggs instead.

Why do you think he only put on 4 pounds of muscle in 4 months?

gazzer

blackgold>> wrote: »

Out of that 6kg you put on 4 pounds of muscle if your lucky.Just cut out the milk the orange juice,rice,spuds you'll be losing weight again.Add in some nuts tuna eggs instead.

Well to be honest I dont know how much of the weight is muscle. I do know that a lot of people have commented on how muscular my arms and chest look compared to last year.. they try to avoid talking about the bigger tummy though

So you reckon that I should cut milk out totally? I love my milk so that will be hard but if needs must. Tuna and Eggs I can do no problem. What type of nuts would be best do you reckon? Also I tend to have my dinner after the gym (around 8pm) Should I aim to eat earlier than that and then not eat anything for the rest of the night?

gazzer

briankeating wrote: »

Thats my 2 cents above. You are not doing enough for your back in my opinion. Fair play to you if you can go heavy on 5x5 for squats and deads in the same session, I would alternate them myself:

Day 1:
Squats (5 x 5)
Stiff leg deadlifts 3x8
Chest Press (5 x 5)
Pullup/Latpulldown
Shoulder Press (5 x 5)
1 arm DB row/Cable row 3x8
Dumbell Curl (4 x 6) supersetted with Bar Dips and calf raises

Day2:
Deadlifts (5 x 5)
Lunges 3x8
Chest Press (5 x 5)
Pullup/Latpulldown
Shoulder Press (5 x 5)
1 arm DB row/Cable row 3x8
Dumbell Curl (4 x 6) supersetted with Bar Dips and calf raises

Cheers for that. I did find the chest press and dead lifts tough going but I just perservered as best I could as I told myself it was a means to an end. Splitting them up makes sense. Will give me more energy to increase the weights I use.

blackgold>>

briankeating wrote: »

Why do you think he only put on 4 pounds of muscle in 4 months?

The body is not capable of anything more really. 1 pound a month is even pushing it. Unless he's genetically gifted or on gear. Alot of people don't know that and thats why all these companies clean up!

Well to be honest I dont know how much of the weight is muscle. I do know that a lot of people have commented on how muscular my arms and chest look compared to last year.. they try to avoid talking about the bigger tummy though

So you reckon that I should cut milk out totally? I love my milk so that will be hard but if needs must. Tuna and Eggs I can do no problem. What type of nuts would be best do you reckon? Also I tend to have my dinner after the gym (around 8pm) Should I aim to eat earlier than that and then not eat anything for the rest of the night?

Dinner after training is the best time to have it! You drank 2 or 3 pints of milk a day.If you cut out just the milk thats 1000 calories. Your diet is not too bad no need to go ape ****. Tuna eggs and any nuts i eat dry roasted peanuts from aldies.

Dubdude

Also try do you weights 1st and cardio after this will burn more fat

gazzer

Dubdude wrote: »

Also try do you weights 1st and cardio after this will burn more fat

What cardio do you reckon would be most effective? I find the easiest cardio for me to be an exercise bike cos I can read a magazine whilst cycling and find that the time goes by really quickly (something I cant do on a threadmill or stepper). I can do 100 reps on a skipping robe in one go without stopping.

Also what about doing some cardio when I first wake up in the morning. Is there any benefit to doing it then and then doing my weights later after work?

Dubdude

For me personally i find that a run or the crosstrainer helps me sweat more but everyone is different

Vamoose Killers

I can read a magazine whilst cycling

Cycle faster and you won't be able to read?

beggars_bush

sit up straight on the bike and put hands behind head, or behind back

that should sort your reading problems out, and work your abs more, and your quads more...

gazzer

When I mentioned that I read a magazine whilse on an exercise bike I should have been more specific. Anytime I have used an exercise bike I have tended to spend about 45 minutes on it but wasnt peddling at a very fast speed. It would be more a relaxed pedal so the reason I read the magazine was so I wouldnt get bored.

How many times a week and how much time should be spent on a good cardio workout. I was thinking 30 minutes a day 3 times a week (after doing my weights) and then on top of that maybe spending 10 minutes 5 mornings a week doing some quick cardio before I have my breakfast.