short, stocky, looking for diet to get nice cut body.

[grow73]

Hello to everybody. My question is, how to I get my body, which is 5'5 190 24%bf to a rock hard body. Currently my diet is like this. I anybody say I doing it wrong, great just tell me what to do.
Here is my diet.
1st meal: 3 egg whites, 1cup oatmeal, 1cup fat free milk, 1/4 dates.
2nd meal: 1 yogurt, 1 cup of fat free milk, 1 banana
3rd meal: 1 chicken breast
4th meal: peanut butter sandwich in 2 slices of wheat bread with slice bananas.
5th meal: 1 scoop of whey protein
I workout 2 hours after this meal.
Also I am taking hyrdoxycut 4 pills 3 times a day before my 1st, 3rd, and 5th meal. Also I am taking yohimbe power max 2000.

My workout is basically this.
Monday:
Squats 4sets at 20 reps
Sissy squats 2 sets
Leg extensions 2 sets of 15
Stiff leg deadlift 2 sets of 10
Leg curls 2 sets of 15
Incline bench 2 sets of 10
decline flys 2 sets of 10
bench press 2 sets of 10
decline flys 2 sets fo 10
lying tricep extensions 2 sets of 10
single lying extensions 1 set of 12
overhead extensions 1 set of 10
calf raises 2 set of 30

Wednesday:
Behind neck pulldowns 3 sets of 15
1 arm Dumbell rows 2 sets of 13
bent over laterals 1 set of 12
pulldown front 2 sets of 10
pullover 1 set of 20
bent over rows 1 set of 12
lean forward shrugs 2 sets of 10
presses 2 sets of 10
one arm laterals 1 set of 15
barbell row 2 sets of 10
incline db curls 1 set of 10
concentration 1 set of 7

The workouts last 1 hour or less and I take a post workout shake. For dextrose I take the dates.

I basically got this lay out from that book size surge. I started with 27% bf and went down to 24%bf in 5 weeks. But from reading the post here I believe it rather slow. I mostly loosing fat, cause muscle is a little bigger than when I started. My body is basically endo, meso. Been lifting weights for 5 years then I took 2 years off. And now I restarted. Before the layoff bf was 17%bf and that lowest I ever got it to. You guys out there please help. Now everybody is 5'8 or taller. Being shorter biggest disadvantage is the thicker you get the more you look like a stump. I just want to get cut for the ladies.

Thank you for reading all of it, please help.

 

[gymtime]

Diet looks ok, but that rediculous workout's gotta go. High reps at low weight are next to useless. And where's your cardio? No wonder this is taking you so long.

Basic stuff:

You should be doing a three-day split: chest/arms, legs, back/shoulders, something like that. Lift heavy and intensly with good form. Remember that gymtime is for lifting weights and muscle growth only. Burning fat is about diet and cardio. Don't try to mix the two. Do three excercises for large muscle groups (chest, back, quads), two for small (arms, shoulders, calves). Abs twice a week.

Do at least three days of morning cardio, empty stomach, the longer the better, up to an hour. As your endurance increases, move to HIIT (you can learn about that later).

Keep reading on this board for training and diet info.

 

[grow73]

Thanks for the reply gymtime. The workout has high reps but its based on 80% of max. Maybe I need to change it just like you said. I know you said diet is ok but how could I make it better.

 

[gymtime]

I think you should start by getting a calorie, protein, carbs, and fat count on your diet, if you haven't already. Go to FitDay or somewhere to get your numbers. Then go from there.

At first glance your fat burners seem high and your overall calories seem low, even for a cutting diet.

 

[grow73]

I will take advice. I will get back to you after two weeks. thanks gymtime

 

[Ingram]

'Body for Life' would be a good book for you to look into.