My diet + workout and how Iv'e lost my weight

[LancerV]

I started out at 245, and am now at 221, been dieting and working out for 1.5months now
My diet:
Cal/Carb/Protein

1900/142/286
First Meal:
Total Whole Grain - 150/30/2
Multivitamin, Omega 3 x 3

Second Meal:
Chicken - 300/0/60
Cucumbers + Bell Peppers as veggies
Omega 3x3

Third Meal:
Whey - 220/4/48
Skim Milk 16oz - 160/24/18
Nut Grain Bread - 90/18/4
Omega 3x3

Workout

Fourth Meal:
Whey - 330/6/72
Omega 3x3

Fifth Meal:
Chicken - 200/0/40
Salad + Other veggies
Omega 3

Last Meal:
1% Milk 300/36/24
2tbsp Flax Oil, Multivitamin

My workout is as follows with 45mins of Cardio at the end of each workout:
Monday (Legs) Even Week

Squats – 3x6
Leg Press – 3x6
Straight Leg Deadlift – 3x6
Leg Curls – 2x6
Standing Calf Raise – 3x10
Seated Calf Raise – 3x10


Tuesday (Chest) Even Week

Incline Dumbbell Press – 3x5
Flat Dumbbell Press – 3x5
Flat Flies – 3x5
Dips – 3x5


Wednesday (Back) Even Week

Deadlift – 3x6
Pullovers – 3x6
Dumbbell Shrugs – 3x6
Wide Grip Pull Downs – 3x6
Hammer Strength High Row – 3x6


Thursday (Shoulders) Even Week

Seated Dumbbell Press – 3x5,4,3
Military Press (Smith) – 3x6,6,5
Reverse Pec Dec – 3x8
Side Laterals – 3x6


Friday (Biceps + Triceps) Even Week

Barbell Curls – 3x6
Close Grip Bench Press – 3x6
Dumbbell Curls – 3x6
Triceps Press Down – 3x8
Cable Curls - 2x6
Rope Press Down – 2x6



Monday (Legs) Odd Week

Squats – 3x6
Leg Press – 3x6
Straight Leg Deadlift – 3x6
Leg Curls – 2x6
Standing Calf Raise – 3x10
Seated Calf Raise – 3x10


Tuesday (Chest) Odd Week

Bench Press – 3x5
Incline Dumbbell Press – 3x5
Incline Flies – 3x5
Hammer Strength Decline – 3x5


Wednesday (Back) Odd Week

Chin Ups – 3x10
Bent over Barbell Rows -3x6
Barbell Shrugs – 3x6
Seated Row – 2x6
Close Grip Pull Downs – 2x6


Thursday (Shoulders) Odd Week

Military Press (Smith) – 3x6,6,5
Arnold Press – 3x5
Bent Over Flies – 3x8
Side Laterals – 3x6


Friday (Biceps + Triceps) Odd Week

Barbell Curls – 3x6
Close Grip Bench Press – 3x6
Seated Dumbbell Curls – 3x6
Triceps Press Down – 3x8
Hammer Curls - 2x6
Kick Backs – 2x6

 

[Tomek.. The HULK]

Good work mate... I too have been shedding body fat from 275 to 246 at the moment..
Still new to the scene but the diet seems good..


i just need to figure something out with my weights as i have a 2 day repeated cycle

 

[LancerV]

Good work mate... I too have been shedding body fat from 275 to 246 at the moment..
Still new to the scene but the diet seems good..


i just need to figure something out with my weights as i have a 2 day repeated cycle

Just be careful when lossing weight becasue its easier to overtrain