some advice please

emergingstar

hey all, just looking for some advice here.for the past 6 months i have been bulking up in prep for the new season i read alot of what was on here and it was really good.

i changed my diet and starting lifting heavy weights i slowly but surely went from 15st2lb, up to my current weight of 16st8lb which im reasonably happy with

im after getting a bit slow and some of the weight is flab which i read would happen when bulking, i was wondering whats the best training programme to do too loose some of the flab and maybe a little bit of the weight but not much, i dont want to loose any of the sterngth if i can

my diet every day is a follows

breakfast- scrambled egg, cherry tomatoes
snack- porridge
lunch- chicken salad
snack- fruit and nuts
dinner- usualyy salmon or steak with alot of veg
snack- natural yougart mixed with whey protein

i had this every day while bulking i never strayed from it except maybr a protein shake in the morning, i was just wondering should i stick with this or change it around to loose that little bit of weight

any advice would be really helpful or if anything is wrong just point it out i no most people on here just wanna help

thanks all

Transform

emergingstar wrote: »

hey all, just looking for some advice here.for the past 6 months i have been bulking up in prep for the new season i read alot of what was on here and it was really good.

i changed my diet and starting lifting heavy weights i slowly but surely went from 15st2lb, up to my current weight of 16st8lb which im reasonably happy with

im after getting a bit slow and some of the weight is flab which i read would happen when bulking, i was wondering whats the best training programme to do too loose some of the flab and maybe a little bit of the weight but not much, i dont want to loose any of the sterngth if i can

my diet every day is a follows

breakfast- scrambled egg, cherry tomatoes
snack- porridge
lunch- chicken salad
snack- fruit and nuts
dinner- usualyy salmon or steak with alot of veg
snack- natural yougart mixed with whey protein

i had this every day while bulking i never strayed from it except maybr a protein shake in the morning, i was just wondering should i stick with this or change it around to loose that little bit of weight

any advice would be really helpful or if anything is wrong just point it out i no most people on here just wanna help

thanks all

what height are you, current training program and what weight do you want to be.

Can you still see your abs - even a 4 pack?

emergingstar

hey transform, im 6ft i have 2 two pack kinda make out a four pack if you look hard

my programme is as follows

monday- 30 min run on threadmill hard as i can, 150 metres on the rower in arond 30 sec's, 1min recovery repeat 10 times

tuesday- 3x6 with 90 sec recovery
dumbell press
military press
bicep curl
bent over row
lat pull down {close grip}
lat pull down {wide grip}
triceps
incline bench press {barbell}
squats
lunge
i would do some swimming for recovery

wednesday- rugby training

thursday- repeat tues

friday- rugby training

saturday- repeat tues

sunday- complete rest

i think i would be happy at 16st i think i bulked up too much and neglected my running im not as fit on the field as i would like

if ya wanna rip up my diet and routine work away im willing to try anything to get myself to that next stage

thanks alot for your help

Transform

emergingstar wrote: »

hey transform, im 6ft i have 2 two pack kinda make out a four pack if you look hard

my programme is as follows

monday- 30 min run on threadmill hard as i can, 150 metres on the rower in arond 30 sec's, 1min recovery repeat 10 times

tuesday- 3x6 with 90 sec recovery
dumbell press
military press
bicep curl
bent over row
lat pull down {close grip}
lat pull down {wide grip}
triceps
incline bench press {barbell}
squats
lunge
i would do some swimming for recovery

wednesday- rugby training

thursday- repeat tues

friday- rugby training

saturday- repeat tues

sunday- complete rest

i think i would be happy at 16st i think i bulked up too much and neglected my running im not as fit on the field as i would like

if ya wanna rip up my diet and routine work away im willing to try anything to get myself to that next stage

thanks alot for your help

just vary what you are doing in each session rather than doing the same exercises all the time.

e.g. where are the deadlifts, chin ups, deadlifts, standing barbell press, power cleans, hell even a few kettlebell swings.

More variety and what speed are you doing the 30min run at and what distance are you covering?

Finally, your diet looks in general ok but if you want to get leaner you need to look at your portions