Is this diet / work out okay?

dumbbell

Hey

Well im 24 years old.
91kg,s
5 foot 11

36" waist

Basicall am trying to get strong ... toned/ muscley .. flat stomach and drop 10kg!!!!!


Currently my work out is some thing along the lines of

Monday - wednesday - friday
Biceps - hammer row 17.5kg
triceps - overhead zz bar 20kg
bench press - dumbbells 25kg
flat flys - 12kg
shoulder press - 18kg dumbbells

oblique crunchs on incline bench (is this method any use as it felt more of a sit up and not on my sides really? i had my hands behind head and touched right elbow off left knee and vice versa)

lower ab work - lay on bench .. feet held upward and slowly let fall flat (not sure of the name for this)

20 mins on rowing machine with slow and hard pace intervils set at lever 5

saturday = jog
___________________________________________



Diet I am trying to work on

usually

6am - organic quick oats. banana

9am - 2 poched eggs (yellow only ate from one) . beans. 1 piece old hausing pudding.

midday - chicken breast / small salad / apple

2pm - 1.5 scoop of Usn anabolic whey

half 2 = gym

3.45pm 1.5 scoop of Usn anabolic whey

5.30 - 2 chops. mash . brocoli
or mince / mash carrotts
or steak / mash / onions
or chciken curry / boiled rice

7pm - casien shake or omlete .. pending my lazeness to cook

11pm bed



I try jog twice a week or use the cross trainer in the gym

shoud i bring the cardio up drastic and work on seperate muscl groups ?
also i have no leg routine in there .. this is prob not good figured running would be enough ?




thanks for reading ..


any feedback be much appricated .. also any constructive criticism
will be taken on board

winning

IMO your diet seems very good. Maybe get rid of the beans at breakfast but other than that I can't really fault it.

Your workout is terrible though. Hate the way the first 2 exercises you put down are bicep and tricep - sure sign of a newbie to weight training. The guns will look after themselves if your doing everything else right - you can throw in a bit of attention of them at the very end of your session if you have time/energy.

You need to focus on Chest - Bench, Dips, Pressups. Legs - Squats. Back - Pullups, Deadlifts (I don't do these myself but probably should), Rows. Shoulders - Military Press.

You aren't doing your legs at all - your leaving yourself open to an injury for a start by jogging on untrained legs. Legs are a very large muscle group in the body so by training them it is thought you will increase muscle growth in the entire body by realising more growth hormone. Squats work your core as well which is important to get that six pack you desire. If you don't hit your back your core will be weakened again.

I'd completely ditch the ab work for the moment until your down a bit of weight - as you can do situps all day you can't spot reduce your belly.

Cardio - look up HIIT - jogging is pratically pointless for weight loss unless your doing it for fun/general health.

cmyk

dumbbell wrote: »

Basicall am trying to get strong ... toned/ muscley .. flat stomach and drop 10kg!!!!!

Let's concentrate on the diet end of things first, by far the most important aspect of dropping those 10kg. Do you know how many calories you're eating?
If not, get an idea of this first. Try fitday.com (it's free) an easy way of tracking this and your macros. Work out your maintenance cals, I'd guess this to be about 2800 or so but bear in mind it's a guess.

Also have a read of the stickies on the main health page, some sound guidance on nutrition and exercise there.

gant0

much more cardio

BrendanCro

winning wrote: »

jogging is pratically pointless for weight loss .

Sure jogging is not as effective as HIIT for weight loss but it is anything but pointless for weight loss! Jog 5 miles and ye burn between 500-750 calories . Obviously diet is most important thing but a decent jog buys ye significant slack in terms of creating a calorie deficiet.

dumbbell

Okay thanks for the ffed back guys ..

How often would one need to do HILT training on say a cross trainer ? would 20mins 3 times a week suffice and a long jog the weekend? (threadmills play up on my patella tendonitus)

winning

BrendanCro wrote: »

Sure jogging is not as effective as HIIT for weight loss but it is anything but pointless for weight loss! Jog 5 miles and ye burn between 500-750 calories . Obviously diet is most important thing but a decent jog buys ye significant slack in terms of creating a calorie deficiet.

Yeah pointless was the wrong word. Less efficient would be better. Also risk eating into muscle reserves by long periods of steady state cardio.

Mellor

winning wrote: »

Yeah pointless was the wrong word. Less efficient would be better. Also risk eating into muscle reserves by long periods of steady state cardio.

No you won't. It's a myth.
Your body is quite efficient. It normally takes the best/easiest option for energy.
In order to "eat into muscle" significantly from some steady cardio. Glycogen reserves have to be depleted (this isn't easy), dietary carbs have to be burned, dietary protein has to be used up. Then muscle convertec to glucose, one reason is to partially fuel your brain (brain can't run on energy from fat directly).

It takes more than a bit of cardio to get to this stage. Certainly not on the diet posted above