Help a newbie!

celtic723

Sup guys,

Background:

19
male
5 ft 11
98kg
29% body fat (was very disappointed with this)
39% muscle mass ( again disappointed)

Joined a gym there 2 weeks ago and have been doing circuit training with that buzzer thingy.

Workout 5 days a week.

Woodway treadmill 30 secs
Squats 30 secs 40kg
Woodway treadmill 30 secs
Shoulder Press 30 secs 17kg (struggle with this big time)
Woodway treadmill 30 secs
Gluteus 10 reps each leg 35kg
Rowing 30 secs 35kg
Woodway treadmill 30 secs
Traction 30 secs 60kg
Woodway treadmill 30 secs
Chest Press standing 30 secs 38kg

I repeat this circuit twice/three times, depending on how i'm feeling.

After this i normally move onto the upright bike where i set it at level 11 and do about 3k in 15 mins.

I mix and match certain weight machines after i finish this,and then i do a 10 min walk/jog at 15% incline at about 7kph.

Finally to finish i do some core exercises.

My diet is pretty good i feel.

Breakfast - 2 weetabix, small amount of low fat milk, 4 strawberries.
Lunch - Low cal soup + apple.
Snack - Orange, Banana, Ryvita + Salad
Dinner - Meat, + 2 green veg.


I also tend to have a protein shake after my workout for the simple reason that i can't be bothered getting it from actual meals.

Any advice?

I'm starting to see slight gains in my triceps and biceps as well as a reduction in my belly region. (noob gains i know, but i've to start somewhere)


Is there anything i can do to maximise my fat loss and muscle gain?

Sorry for the long winded, boring post. Any help is greatly appreciated.

Thanks.

rocky

Add more protein to your diet - eggs in the morning, chicken/tuna/other meat for lunch, cottage cheese in the evening.

Start using free weights rather than machines.