Trying to lose body fat

[Wetback16]

I am 5'7 175. I am trying to lose some body fat to tighten up. I currently eat 6 meals a day and workout 5 days a week. Please critique my diet and workout schedule and let me know if I am doing too little cardio or need a different split. I dont want to lose alot of muscle either so I am in no rush.

Diet

6:00am - Banana, On's Whey protein shake in water, cup of oatmeal,
a fruit such as cantaloupe or apple. 1 pill of the GNC Flax Seed
Oil 1000.

9:00am - can of tuna, cup of oatmeal sometimes a fruit

12:00pm - either tuna or chicken, a serving of vegetables such as broccli,
cauliflower or even spinach, an apple

3:00pm(Preworkout) - can of tuna or a On's protein shake in water and
a yogurt(sometimes lowfat/sometime regular)

6:00pm - sometime chicken wraps, steak or tuna with a serving of vegetable

Btw 9 -10 - some sort of protein with little or no carbs such as a shake or
a can of tuna or 6 egg whites.

Training (Abs-during the week I focus on a specific area and on saturday its
every area)

Monday - Chest, Abs, 30 mins cardio not including 5 min warmup before chest

Tuesday - Back, traps, calves

Wednesday - off

Thursday - Shoulders/Legs/30 mins cardio

Friday - Bis/Tris/Forearms/Traps

Saturday - 45 mins cardio/Abs


Any info will be greatly appreciated. Please feel free to give any suggestions or things that have worked for you.

 

[MrMakaveli]

I am 5'7 175. I am trying to lose some body fat to tighten up. I currently eat 6 meals a day and workout 5 days a week. Please critique my diet and workout schedule and let me know if I am doing too little cardio or need a different split. I dont want to lose alot of muscle either so I am in no rush.

Diet

6:00am - Banana, On's Whey protein shake in water, cup of oatmeal,
a fruit such as cantaloupe or apple. 1 pill of the GNC Flax Seed
Oil 1000.

9:00am - can of tuna, cup of oatmeal sometimes a fruit

12:00pm - either tuna or chicken, a serving of vegetables such as broccli,
cauliflower or even spinach, an apple

3:00pm(Preworkout) - can of tuna or a On's protein shake in water and
a yogurt(sometimes lowfat/sometime regular)

6:00pm - sometime chicken wraps, steak or tuna with a serving of vegetable

Btw 9 -10 - some sort of protein with little or no carbs such as a shake or
a can of tuna or 6 egg whites.

Training (Abs-during the week I focus on a specific area and on saturday its
every area)

Monday - Chest, Abs, 30 mins cardio not including 5 min warmup before chest

Tuesday - Back, traps, calves

Wednesday - off

Thursday - Shoulders/Legs/30 mins cardio

Friday - Bis/Tris/Forearms/Traps

Saturday - 45 mins cardio/Abs


Any info will be greatly appreciated. Please feel free to give any suggestions or things that have worked for you.

Drop the fruit out of your first meal, keep it pre-workout (to shift liver state, improve performance and such).

 

[turbinhunter]

Drop the fruit out of your first meal, keep it pre-workout (to shift liver state, improve performance and such).

Why should he remove the fruit.
Fruit causes minimal rise in insulin and fills up an empty liver in the morning. Amount of glycogen in the liver is responsible for keeping thyroid output normal i believe.
Better than eating other carbs which cause an insulin response and promote fat storage..
I might think a counter argument is that if we are to only eat a few things, then we might as well take in carbs which may be used to keep our blood sugar at a minimum and possibly be shuttled into our muscles.
Not sure.
Heard both sides.. fruit good. fruit bad.

 

[turbinhunter]

I am 5'7 175. I am trying to lose some body fat to tighten up. I currently eat 6 meals a day and workout 5 days a week. Please critique my diet and workout schedule and let me know if I am doing too little cardio or need a different split. I dont want to lose alot of muscle either so I am in no rush.

Diet

6:00am - Banana, On's Whey protein shake in water, cup of oatmeal,
a fruit such as cantaloupe or apple. 1 pill of the GNC Flax Seed
Oil 1000.

9:00am - can of tuna, cup of oatmeal sometimes a fruit

12:00pm - either tuna or chicken, a serving of vegetables such as broccli,
cauliflower or even spinach, an apple

3:00pm(Preworkout) - can of tuna or a On's protein shake in water and
a yogurt(sometimes lowfat/sometime regular)

6:00pm - sometime chicken wraps, steak or tuna with a serving of vegetable

Btw 9 -10 - some sort of protein with little or no carbs such as a shake or
a can of tuna or 6 egg whites.

Training (Abs-during the week I focus on a specific area and on saturday its
every area)

Monday - Chest, Abs, 30 mins cardio not including 5 min warmup before chest

Tuesday - Back, traps, calves

Wednesday - off

Thursday - Shoulders/Legs/30 mins cardio

Friday - Bis/Tris/Forearms/Traps

Saturday - 45 mins cardio/Abs


Any info will be greatly appreciated. Please feel free to give any suggestions or things that have worked for you.

oh, and your diet is severly lacking in fat, and more importantly healthy fat.
Your 1 pill of flax seed oil is not going to cut it.
Olive oil, nuts, fish, more flax, take your pick.

 

[Wetback16]

Should I take 3 capsules a day instead for my healthy fats.

 

[BigJoshRn]

Should I take 3 capsules a day instead for my healthy fats.

Generally the capsules only have 1g of fat per cap. You might be better to buy the oil and mix it in with the shake. If you find that you are staying hungry and want to cheat...it could be the fact you have too little fat. I currently put two tbsp of flaxseed in my am shake = 28g fat. this sets my apetite for the day and helps to keep me satiated. My #'s:
Totals
Fat 85g = 765kcal = 27%
Carbs 223g = 892 = 32%
Protein 287g = 1148 = 41%
2805kcal/day
6'0
272lbs
26% bf

keep in mind this is just me...find what works for you.