Hey, so long story ( sorry, it is...) I started on a diet and training program about 10 months ago. I have seen some amazing results so far up until now. I have dropped from 133Kg down to 98Kg. I am currently sitting on 98Kg. Pants size dropped from a 44" to a 38". Shirt sizes dropped from a 4XL to a 2XL at the moment. I do have one concern in particular that worries me, but I will leave that until the end. Here is my current diet and workout routine below, that I have been following for a while now.
Diet
Breakfast - 05:45
1/2 Cup Oats, cinnamon to taste and 1/2 cup Skim Milk
1 Apple
25ml Yogurt
Mid-Morning Snack - 08:30
1 Scoop (30g) Protein Shake
1 Banana
Lunch - 11:45
A salad consisting of 5 Cherry Tomatoes, 3 Leaves of lettuce, and a 10cm Long piece of cucumber.
Mid-Afternoon Snack - 15:30
1 Scoop (30g) Protein Shake
10-15 Almonds
I have a workout session from 16:00
Post Workout - Anywhere between 17:00 - 17:30, depending how long the workout takes.
1 Scoop (30g) Protein Shake
Dinner - 18:00
Chicken Breast or 2 Pieces of Hake from those boxed fish cartons
1 Cup Broccoli
Right, that's basically what I eat, day in and day out. Sunday to Friday, Saturdays is my day off.
Workout Routine
Monday - Chest and Triceps
15 x bench
15 x kickbacks
15 x incline bench
15 x tricep pulldowns
15 x incline fly
15 x skullcrushers
15 x incline dumbell bench
15 x bench dips.
This is 1 circuit, I do 4 of them...
Tuesday - Abs and Cardio
15 x upright leg raises ( legs 90degree in the air, and I lift pelvis up towards ceiling)
15 x russian twists
15 x situps
15 x side crunches
15 x planks
15 x mountain climbers
10 x hanging knee raises
This is 1 circuit, I do 4 of them...
After the ab workout, I have a 45 min jog and run for cardio.
Wednesday - Back and Biceps
15 x conc. bicep curls
15 x seated cable pulls
15 x hammer curls
15 x lat pulldown
15 x ez bar curls
15 x barbell row
15 x alternate dumbell curls
15 x ( I put a towel around the top of a short bar, and pull it towards my head) dunno what its called, lol)
1 circuit, I do 4
Thursday - Abs and Cardio
same as Tuesday
Friday - Shoulders and Legs/Cardio circuit sortof
15 x Shoulder Presses
15 x jumps to a bench
15 x lateral raises
15 x front raises
15 x own body weight squats
15 x barbell presses
15 x body weight lunges
15 x bent over shoulder rows
15 x pushups ( dunno why i do them here, just do)
After my workouts at the moment I do not feel pumped up anymore. That feeling is missing. I think I need to increase my weights, and do less reps? 8 -10 is maybe a good number? Would it be better to use a weight that I struggle with in the last rep or 2?
My Dilemma
I have had this mind set that if I use lower weights and do more reps with them, it will " CUT " me. I think at the moment I am doing it wrong, and I think my diet needs some adjusting as well.
Have you got any advice for me, that will cut me more at this stage?
I have found and studied this routine from Bodybuilding.com I really think of giving this a go, but do not want to go backwards of what I am doing.
** Can't post links to the site and photo links yet,
Any responses would be greatly appreciated.
drokker
Diet
Breakfast - 05:45
1/2 Cup Oats, cinnamon to taste and 1/2 cup Skim Milk
1 Apple
25ml Yogurt
Mid-Morning Snack - 08:30
1 Scoop (30g) Protein Shake
1 Banana
Lunch - 11:45
A salad consisting of 5 Cherry Tomatoes, 3 Leaves of lettuce, and a 10cm Long piece of cucumber.
Mid-Afternoon Snack - 15:30
1 Scoop (30g) Protein Shake
10-15 Almonds
I have a workout session from 16:00
Post Workout - Anywhere between 17:00 - 17:30, depending how long the workout takes.
1 Scoop (30g) Protein Shake
Dinner - 18:00
Chicken Breast or 2 Pieces of Hake from those boxed fish cartons
1 Cup Broccoli
Right, that's basically what I eat, day in and day out. Sunday to Friday, Saturdays is my day off.
Workout Routine
Monday - Chest and Triceps
15 x bench
15 x kickbacks
15 x incline bench
15 x tricep pulldowns
15 x incline fly
15 x skullcrushers
15 x incline dumbell bench
15 x bench dips.
This is 1 circuit, I do 4 of them...
Tuesday - Abs and Cardio
15 x upright leg raises ( legs 90degree in the air, and I lift pelvis up towards ceiling)
15 x russian twists
15 x situps
15 x side crunches
15 x planks
15 x mountain climbers
10 x hanging knee raises
This is 1 circuit, I do 4 of them...
After the ab workout, I have a 45 min jog and run for cardio.
Wednesday - Back and Biceps
15 x conc. bicep curls
15 x seated cable pulls
15 x hammer curls
15 x lat pulldown
15 x ez bar curls
15 x barbell row
15 x alternate dumbell curls
15 x ( I put a towel around the top of a short bar, and pull it towards my head) dunno what its called, lol)
1 circuit, I do 4
Thursday - Abs and Cardio
same as Tuesday
Friday - Shoulders and Legs/Cardio circuit sortof
15 x Shoulder Presses
15 x jumps to a bench
15 x lateral raises
15 x front raises
15 x own body weight squats
15 x barbell presses
15 x body weight lunges
15 x bent over shoulder rows
15 x pushups ( dunno why i do them here, just do)
After my workouts at the moment I do not feel pumped up anymore. That feeling is missing. I think I need to increase my weights, and do less reps? 8 -10 is maybe a good number? Would it be better to use a weight that I struggle with in the last rep or 2?
My Dilemma
I have had this mind set that if I use lower weights and do more reps with them, it will " CUT " me. I think at the moment I am doing it wrong, and I think my diet needs some adjusting as well.
Have you got any advice for me, that will cut me more at this stage?
I have found and studied this routine from Bodybuilding.com I really think of giving this a go, but do not want to go backwards of what I am doing.
** Can't post links to the site and photo links yet,
Any responses would be greatly appreciated.
drokker