Critique my w/o &diet please

[trex74]

I have been working out for 11 weeks now, and am not seeing great results.
Well, I am seeing increased muscle mass, but still quite a bit of flab. I have actually gained 5 lbs (hoping its muscle)
I am getting strength gains in terms of weight used.
I'm thinking it has to do with the fact that I have been doing my workouts after work ( work 9- 6 p.m.), which means that I was working out a bodypart once per week consistently, but getting lazy after doing the strength training and probably only doing cardio twice a week for 30-45 minutes. I have a desk job, so I'm nort getting additional exercise although i do walk to and from work about 20 minutes max.
so what I recently started doing to make sure I do both cardio + the weights is:
the strength training on my lunch hour (about 40 minutes total, 4 x week), and the cardio after work (45 minutes 5 x week).
1-cardio
2-chest. triceps, abs, cardio
3-shoulders, cardio
4-back/biceps, cardio
5-legs, cardio
Weekends I like to keep free for other stuff, so I thought this would work out fine.

Diet is consistently:
1- 1/2 cup whole oats, 1 egg yolk & two egg whites, 1 cup black tea with skim milk
2- 2.5 oz chicken breast, 1/2 sweet potato or 1/2 cup brown rice
3-same as 2
4- protein shake
5- 6 oz lean meat, salad (lettuce, cucumber, green pepper, onion, tomato) + 1 tbsp olive oil
2 cups green tea throughout day
3.9 grams CLA/day
High potency multivitamin 1/day
Macros come out to 40-30-30 consistently, with 1400-1500 calories being usual
drinking between 1/2 gallon-3/4 gallons of water a day

 

[superqt4u2nv]

What is your height and weight have you had your bodyfat done?

Only thing I can see that stands out as a little off is the 2.5 o.z of chicken seems really low 3-4 oz would be a small meal size.

 

[trex74]

I am 5'9, and just weighed in at close to 160 at the gym scale. No, no body fat idea.
I have a real hourglass shape though. I can see the fat on my hips, lower abdomen, butt, and thighs, and if those were lessened I'd think i were doing great. Can see some upper abs.
My upper body has little fat on it aside from boobs. My arm definition is getting nice.

 

[superqt4u2nv]

I am 5'9, and just weighed in at close to 160 at the gym scale. No, no body fat idea.
I have a real hourglass shape though. I can see the fat on my hips, lower abdomen, butt, and thighs, and if those were lessened I'd think i were doing great. Can see some upper abs.
My upper body has little fat on it aside from boobs. My arm definition is getting nice.

Then it seems to be working the diet I would do your measurments to track you progress don't focus on the scale focus on how things fit you if you are dropping pant sizes etc.

I would say you calories are a tad low for your weight should be closer to 1600 on the low end and 1900 on the high end. You should also be getting in at least 160 grams of protein per day. You could try carb cycling that always speeds up progress.

 

[trex74]

OK, I wasn't sure, I was going by the portion size in the Food Guide LOL

 

[trex74]

Calipers I saw in a supplement shop- yea or nay??

 

[superqt4u2nv]

Calipers I saw in a supplement shop- yea or nay??

Honestly better off just taking a tape measure and tracking progress that way. Calipers you need to be pretty skilled at and it is pretty hard to do it correctly on yourself.

 

[superqt4u2nv]

OK, I wasn't sure, I was going by the portion size in the Food Guide LOL

The food guide tends to be carb high and protein low. If you weight 160 and have 5 meals a day each meal should have about 32 grams of protein per meal 4 oz of cooked chicken has about 34 grams of protein.

 

[slat1]

On a side note I would drop the Black Tea. It has been shown to cause cancer in some studies. It also has no health benefits due to how it is made.
Switch to green tea. If you bring the water to a boil let it sit for 3 minutes before you put the bag in. If its too hot it also destroys the health benefits... not to mention really, really hot tea has been shown to cause esophageal cancer.

Study: Drinking Too-Hot Tea May Raise Esophageal Cancer Risk

 

[superqt4u2nv]

Good catch on the green tea I said this a million times but I love green tea with mint chilled to me it taste amazing always look forward to it the mint also seems to help kill sweet cravings.