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Please analyse for fat burning and ripping

  • 08-07-2011 8:41am
    #1
    looperman1000
    Registered Users, Registered Users 2 Posts: 544 ✭✭✭


    Diet at the moment is consisting of:

    Nuts = cashew, macadamia, blanched almonds (portion of 8 nuts in each serving)

    Morning:
    Fruit (mixed fruit salad - melon, pineapple, grapes)and nuts

    Nuts throughout the day to curb hunger pangs and keep protein intake up.

    Water and green tea liquids consumed throughout the day. Try to drink 8 pints of water and usually do. Green tea usually between 2-5 cups.

    Lunch:
    Rice with jalapeno peppers
    Pasta with jalapeno peppers
    2 dessert spoons of Chia Seeds

    Dinner:
    Fish usually white with greens/salad
    Chicken without skin and greens/salad
    Tuna with greens/salad

    I take Vitamin C Rubex and Berocca in the morning and Omacor Omega 3 oil capsules - one a day.
    I am taking 2 dessert spoons of L-Carnitine a day.

    I was wondering would i need to take any other supplements, creatine? Any advice or suggestions greatly appreciated.

    Im 34, 80 kilos and have recently within the past month knucked down in training and diet and seeing the gains for it. I really want to get the 6 pack, at the moment it is a 2 pack! :-)

    I play a good level of football at work, monday, wednesday and friday lunchtimes for an hour.
    I get to the gym 3-4 times a week for 45 minutes to do weights. I usually go for 3 sets of 10-12 with manageable weights.

    Is cardio enough at the moment, or should it be stepped up, or rely on the weights to tone and rip?
    Appreciate any advice guys.
    Am not sure if i left anything out. Sleep? I get minimum 8 hours a night.

    Cheers in advance


Comments

  • #2
    Rakish
    Closed Accounts Posts: 34 ✭Rakish


    How many g of protein is that per day?

    How long have you been following this routine, is it working?

    Maybe post up you training program in more detail. Put in weights, reps, exercises, rest times etc. You maybe able to tweak it to focus more on fat loss.


  • #3
    Jarren
    Closed Accounts Posts: 4,692 ✭✭✭Jarren


    OP

    Too many fruits/nuts/pasta+ rice will hinder your fat loss
    However I would use some coconut/almond oil on your salads
    you can use http://www.livestrong.com/thedailyplate/ to track your calories

    and read the stickies!!!


  • #4
    looperman1000
    Registered Users, Registered Users 2 Posts: 544 ✭✭✭looperman1000


    @Rakish thanks for your reply. I am not sure in total how many g Protein it is, i suppose it would be a good place to start and gather how much i consume. I have been following it for a month or so, and it does seem to be working, i seem to be getting more lean.
    Rest times are always 30 seconds between each rep, and then move on to the next machine, or weights.
    For Chest for instance i will do 3 x 12 of manageable weight on bench press machine, again 3 x 12 on fly machine, and often do 3 x 12 dips on a bench

    Thanks for the link jarecki. I thought i was doing right by eating the fruit and nuts, and the portion of pasta or rice at lunch. I never overdo it really.


  • #5
    Rakish
    Closed Accounts Posts: 34 ✭Rakish


    When you do a workout how long does it take? Last night I did this workout. This is very much a fat loss type workout. It took 36minutes. In total the session took 47 minutes including warm up and setup. The only equipment used was 2 kettlebells, a 25kg barbell and horizontal bar for the inverted rows. I do 4 sessions like this a week.

    Exercise/weight/total reps/reps per set/rest per set
    Reverse lunges 32kg kettlebell 40 reps 6,6,6,6,6,6,4 -40 sec
    Inverted Row Body weight(BW=205lb) 40 reps 8,6,6,6,6,4,4 -40 sec
    Push Press 24kg kettlebell 40 reps 6,6,6,6,6,5,5 -40 sec
    Barbell curls 25kg 40 reps 6,6,6,6,6,6,4 -40 sec
    Reverse crunch flat 40 reps 6,6,6,6,6,6,4 -40 sec


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