Needing some help and some advice w/my diet & routine

[MadMetal]

I eat about the exact same thing on a regular basis which doesn't bother me at all so here is about what I eat every day:

BREAKFAST:
- v60 protein powder w/skim milk
- 2 pieces of 100% whole wheat bread
- fist sized of fruit
- sometimes I have Special K cereal w/skim milk

LUNCH
- Chicken breast
- fist sized of veggie (either baked potato or lettuce)
- first sized fruit (either an apple or banana)
- v60 protein powder w/skim milk

SECONDARY LUNCH LATER ON
- same as an ordinary lunch

DINNER
- piratically the same as lunch. maybe shrimps instead of chicken breast

SNACKS
- Fat-free strawberry yogurt
- Strawberries
- Apples
- Bananas
- Beef jerkies

Also, I make sure throughout the entire day I drink alot of water.

As for exercising & weight training, this is what I do:

SUNDAYS:
- Bench press 9 reps x 4 sets
- Incline bench press 7 reps x 4 sets
- Laying dumbell flyes 8 reps x 4 sets
- Incline dumbell flyes 8 reps x 4 sets
- Jog 3 miles on treadmill at 8mph
- Tricep press downs
- Dips
- French presses
- 700 sit ups

MONDAYS:
- Squats 8 reps x 4 sets
- Leg extensions 8 reps x 4 sets
- Leg curls 8 reps x 4 sets
- Calve raises 8 reps x 4 sets

TUESDAYS:
- Jog 3 miles on treadmill at 8mph
- 700 sit ups

WEDNESDAYS:
- Seated Military Press 6 reps x 4 sets
- Lateral raises 8 reps x 4 sets
- Shrugs 10 reps x 4 sets
- Jog 3 miles on treadmill at 8mph

THURSDAYS:
- 700 sit ups

FRIDAYS:
- Standing Barbell Curls 8 reps x 4 sets
- Preacher Curls 8 reps x 4 sets
- Hammer Curls 8 reps x 4 sets
- Jog 3 miles on treadmill at 8mph

SATURDAYS:
- Deadlifts 8 reps x 3 sets
- 28 pull ups (doing more each week)
- Lateral pulldowns 8 reps x 4 sets
- Seated Cable Row 8 reps x 4 sets
- Jog 3 miles on treadmill at 8mph
- 700 sit ups

What is my goal? Well, it would be nice to buff up which I don't feel like eating like a horse but I'm mainly focussed on losing weight. I really want to get down to 5% body fat. I know body builders claim body fat is essential, however I'm lifting weights to maintain muscles/slowly grow muscles but I run 3 miles at 8mph 5 times per week in hopes to burn off some extra fat there which I'm currently at 9% body fat.

Just wondering how some people with a better knowledge thinks as well as tips and how I can improve to accomplish my goal.

 

[poysyn]

I eat about the exact same thing on a regular basis which doesn't bother me at all so here is about what I eat every day:

BREAKFAST:
- v60 protein powder w/skim milk
- 2 pieces of 100% whole wheat bread
- fist sized of fruit
- sometimes I have Special K cereal w/skim milk

LUNCH
- Chicken breast
- fist sized of veggie (either baked potato or lettuce)
- first sized fruit (either an apple or banana)
- v60 protein powder w/skim milk

SECONDARY LUNCH LATER ON
- same as an ordinary lunch

DINNER
- piratically the same as lunch. maybe shrimps instead of chicken breast

SNACKS
- Fat-free strawberry yogurt
- Strawberries
- Apples
- Bananas
- Beef jerkies

Also, I make sure throughout the entire day I drink alot of water.

As for exercising & weight training, this is what I do:

SUNDAYS:
- Bench press 9 reps x 4 sets
- Incline bench press 7 reps x 4 sets
- Laying dumbell flyes 8 reps x 4 sets
- Incline dumbell flyes 8 reps x 4 sets
- Jog 3 miles on treadmill at 8mph
- Tricep press downs
- Dips
- French presses
- 700 sit ups

MONDAYS:
- Squats 8 reps x 4 sets
- Leg extensions 8 reps x 4 sets
- Leg curls 8 reps x 4 sets
- Calve raises 8 reps x 4 sets

TUESDAYS:
- Jog 3 miles on treadmill at 8mph
- 700 sit ups

WEDNESDAYS:
- Seated Military Press 6 reps x 4 sets
- Lateral raises 8 reps x 4 sets
- Shrugs 10 reps x 4 sets
- Jog 3 miles on treadmill at 8mph

THURSDAYS:
- 700 sit ups

FRIDAYS:
- Standing Barbell Curls 8 reps x 4 sets
- Preacher Curls 8 reps x 4 sets
- Hammer Curls 8 reps x 4 sets
- Jog 3 miles on treadmill at 8mph

SATURDAYS:
- Deadlifts 8 reps x 3 sets
- 28 pull ups (doing more each week)
- Lateral pulldowns 8 reps x 4 sets
- Seated Cable Row 8 reps x 4 sets
- Jog 3 miles on treadmill at 8mph
- 700 sit ups

What is my goal? Well, it would be nice to buff up which I don't feel like eating like a horse but I'm mainly focussed on losing weight. I really want to get down to 5% body fat. I know body builders claim body fat is essential, however I'm lifting weights to maintain muscles/slowly grow muscles but I run 3 miles at 8mph 5 times per week in hopes to burn off some extra fat there which I'm currently at 9% body fat.

Just wondering how some people with a better knowledge thinks as well as tips and how I can improve to accomplish my goal.

In my opinion, I would replace some of those fruits with complex carbs. If you are trying to 'buff up' I'd make the portion of those complex carbs large enough to meet your caloric needs (which is probably well above 3,000 to gain.) You also need to add much more fat to your diet. Fat is extremely essential for both cutting and bulking and it appears you lack the EFA's needed. Add some nuts, fish oil, etc to your diet in some meals with non insulin spiking carbs.

I'd recommend switching to a 3x5 or 5x5 training routine (depending on your experience) and keep the weight heavy. In my experience, I have had much better gains with low rep heavy weight as opposed to high rep with lower weight.

just my quick .02 before I have to get back to work

 

[StuWard]

I don't believe all that running and situps help you lose weight. Steady aerobics make you hungry and don't have any lasting effect on metabolism. Try intervals. Train your abs with heavy weights like you would other body parts.

 

[superman40229]

v60 protein is good maybe try it with water instead of the milk I do alot better without the skim milk less bloating .

Lee

 

[MadMetal]

Thank you everyone for advice.

superman40229, I didn't know skim milk causes bloating. If so, I'm going to go with water instead.

Well it's been a couple weeks since I made this thread and here's an update:

I lost 10 pounds since the very late of June/very early of July. Although I would like to build some muscle but NOT bodybuilder size, I'm more focussed on trying to drop down to about 5% - 7%. My exercising/weight training routine is the same except I boosted up the cardio to jogging 3 miles on the treadmill on 8mph 5 times per week AND going on the elliptical with a distance of 2 miles and keeping my heart rate between 130 - 145.

My only problem now is I feel too beaten down after doing the extreme intense workouts for such a long period of time and am dieing to be able to continue losing weight mostly so I can have better abs and be able to relax more and take it easy. The only problem is whenever you need this answer, diet program websites charges an arm and a leg....

 

[deathdroprob]

Why all the sit ups? doing the excersise correctly youll only need to do 10 or so, thats all I do maybe 2-3 times and week. Do I have a buldging 6-pac?..............Sort of

Just tryin to save ya a bit of time man