Critic this training & Diet Plan

whatsda beef

Basically I have not been eating junk food and upping the excercise since May and I have gone from 96kg to 90kg (1.86m Tall). Painfully slow I know. Im looking to reignite to weight loss and lose 4kg in the next 5 weeks. Heres my new plan.

Brutally criticise as you see fit


Diet
Breakfast - 3 scrambled eggs, 2 Tablespoons Flaxseed, 20g Porridge and Tablespoon Psyllum husks.

Meal 1 - 200g Steak, brocolli, 30g Lentils & milk

Post Workout - Scoop of ON Whey and a ripe banana

Dinner - 1 chicken breast, spinach, 50g lentils & milk

Last meal - salmon or tuna and almonds

Training
Monday - 3x10 Stiff Leg Deadlift, 3x10 Squats, 1x6 Leg press, 3x10 Lunges, 3x12 Calf Raises, 3x10 Shrugs

Tuesday - 10 minutes of intervals followed by 20 minutes steady on the Cross Trainer

Wednesday - 3x10 Lat Pulldown, 10 Chinups, 3x10 Shoulder raises, 3x10 Lateral Raises, 3x10 Dumbell front raises, 3xSkullcrushers(triceps) 3x10 Romanchair(abs) & 3x10 Hyper Extensions

Thursday - rest - including 2 separate 30 minute sessions of light cardio such as walking or cycling

Friday - HIIT Sprints on the threadmill for 10 mins followed by 20minutes steady pace running

Saturday - 3x10 Benchpress, 3 x 10 Row Machine , 3x10 Bicep curls, 3x10 Chestflys , 3x10 Incline rows, the Plank and Hyperextensions

Sunday - Rest & Eat lots of carbs day

Transform

diet and program looks good overall i would just aim for a full body workout in each session rather than isolating e.g. to take what you already have -

Day 1 -

Straight LDL paired with soulder raise and lateral rasie (drop the front raise)

Lunges paired with lat pull down

Any core work or prehab/rehab work you want to do

Day 2 -

Squats paired with bench press

Calf rasies paired with chin ups

Any core work or prehab/rehab work you want to do

Day 3 -

Leg press (i would prefer to see a step up or split squat here really) paired with a seated row

Seated leg curl, GHR or single leg straight leg deadlift paired with standing one arm overhead press

Any core work or prehab/rehab work you want to do

This is not how i would normally structure it for clients but i am just taking what you are already doing and putting a better balance to it really.

Hope that helps and would love to see you throw in the odd metcon now and again to mix things up and help you learn a bit more about intensity

whatsda beef

Thanks for that. I was finding that it was taking over half the bloody week to recover from heavy Squats, Lunges and deadlifts on the one day especially the lunges.

Transform

No worries and hope it gives it a better structure

Esse85

I would starve to death in a week on that.

Transform

a good point - the correct calorie intake should be right for the individual and not generic i.e. the quality of the foods should be same for everyone but calorie intake is going to differ massively from person to person