Following a long term relationship ending last August, I let myself go completely. I stopped training, ate all sorts or rubbish and gained a lot of fat.
About a month ago I finally managed to sort myself out mentally and have completely changed my diet and have trained 5 days a week since then. I have been monitoring my progress at my gym (Fitness First) using a Tanita Body Composition meter.
My initial weight was 15 stones 10 lbs and BF was 26.2%, a month later it's 15 stones 2.8 lbs and 24.3%. I'm really disappointed with my progress, I've been training hard and although I feel fitter I am not losing fat as fast as I had hoped. My BF and weight have stayed constant for the last two weeks.
I am 5' 11", 34 years old, I don't drink or take drugs and my typical daily diet for the last month has looked like this:
0750: 1.5G ALCAR
0800: 40G Reflex Instant Whey, 75G Oats and 500ml water in a shaker followed by 2 x Omega 3 softgels and 2 x CLA softgels
1150: 1.5G ALCAR
1200: Train (see below)
1330: PWO shake - 100G Maximuscle Recovermax
1400: Can of tuna in sunflower oil with 200G pasta and fiberous vegetables followed by 2 x Omega 3 softgels and 2 x CLA softgels
1700: 200G Cottage cheese
2000: Changing protein source (usually salmon, beef mince or chicken) with rice or pasta and vegetables followed by 2 x Omega 3 softgels and 2 x CLA softgels
2330: 200G Quark in shaker with 500 ml water and Options sachet
I'll follow this diet at the weekends as well (dropping the PWO shake) but I will have a cheat dessert on either Friday or Saturday evening of a Rocky Horror from the Harvester.
As far as training goes, I usually do 20 - 40 mins cardio every day Mon - Fri and the following weight training:
Monday - Upper body - 12-15 reps; 60 seconds rest, gradually reducing to 20-30 seconds- A1 - Flat Dumbbell Press x 4
- A2 - Seated Row x 4
- B1 - Dumbbell shoulder press x 4
- B2 - Close grip chin ups x 4
- C1 - Dumbbell Curls x 3
- C2 - Dumbbell Tricep Extension x 3
Tuesday - Lower body - 12-15 reps; 60 seconds rest, gradually reducing to 20-30 seconds- A1 - Leg Press x 4
- A2 - Stiff legged Deadlift x 4
- B1 - Leg Extension x 4
- B2 - Leg Curl x 4
- C1 - Seated Calf Raises (30 seconds between sets)
Wednesday - Rest Thursday - Upper body - 8-10 reps; 45-60 seconds rest- A1 - Flat Bench Press x 4
- A2 - Bent Over Row x 4
- B1 - Dumbell shoulder press x 4
- B2 - Wide grip chin ups x 4
- C1 - Barbell Curls x 3
- C2 - Skull Crushers x 3
Friday - Lower body - 8-10 reps; 90 seconds rest, reducing to 45-60 seconds.- A1 - Squat x 8
- A2 - Stiff legged Deadlift x 8
- C1 - Standing Calf Raises (30 seconds between sets)
Weekend - Rest
I have been doing the cardio straight before weights, but today I did 10 mins of walking on the treadmill at 3.5 degree incline and 6.2 km/ph then 20 mins at 0 degree incline and 10 km/ph with a flat out spint for the last minute. I then promptly ran out of energy 3/4 of the way through my weight training and had to stop because I had no energy left at all.
I think it may be better for me to try and do the cardio in the morning and leave the weights for lunch time.
What do you all think? I'm hoping it's going to be obvious where I am going wrong, so please point me in the right direction!
Thanks in advance for any help you can offer.