unhappy gym goe

hi guys im over weight caryy a large beer belly,have done training many years ago when used to be a boxer,however got lazy and fell away,

heres a simple diet and routine ive taken from a magazine what do you guys think?will this help me loose fat and gain some size?

Diet

7am breakfast
2hard boiled eggs
1small plain yoghurt
250ml orange juice

10pm snack
1piece of fruit
1oat cereal bar
250ml water

12pm lunch
2slices w/wheat bread
120g turkey
lettuce
tomato
1oat cereal bar
1piece of fruit
250ml water

4pm snack
1piece of fruit
250ml water

8pm dinner
250g grilled chicken or fish
125g sweetcorn and brocoli
100g brown rice
250ml water

11pm snack
1apple
250ml water

thats my diet what you think??? times are approx just what magazine says

ROUTINE TO FOLLOW

dan2004

Can you garantee yourself, you wont neck the beer at the weekend

unhappy gym goe

ROUTINE

mon
5sets 6reps bar-bell row
4sets 8reps bar-bell shrug
100 reps sicilian crunch

tue
20min cross train before breakfast

wed
4sets of 6reps dumbell row
4sets 10reps side bend
8-10 pull ups

thur
20min run before breakfast

how does that look? ? ?

unhappy gym goe

yes off drink for a good while at least 6months

dan2004

Hi , if you want to get rid of the body fat cardio all the way mate . I do cardio 5 times a week , 30 mins at slight incline . As for the workout and diet try it . There are some serious brainiacs on here who will probs tell you your shoe size on without even seeing your feet lol . Most will be on tomorow so dont worry if you dont get responses tonight

unhappy gym goe

i know alot of routines and stuff from years ago however ive never had to loose a great deal of fat so im kinda stuck,i dont know if something that simple would work

dru0111

I would suggest some more good fats in your diet (oils, nuts etc).

As for the routine I would suggest hitting the large compound movements to burn more calories train more muscle groups (indirectly) and hit the core muscles, Follow this with 30mins+ cardio every workout (two /three times a week). On your rest days aim for a good 40-50 min cardio.

unhappy gym goe

ok and how many days should i train ?

dru0111

Depends on yourself really, I would say three days - 40 mins lifting 30 mins cardio.

A - squats, deads, cleans

B - OHP, Bench press, Dips

C - chin ups, bent over rows.

Throw in some isolation work or machine work to make up the time if need be! If you do 5x5 on these lifts you might not be able to manage much more. Might be quite a brutal routine but as mentioned your not realy a beginner!

ah24

1stly, see changes in red
2ndly, little hard to tell because you haven't given your weight, bodyfat% etc
3rd - Don't set yourself a limit on water, if you feek thirsty - drink!

ah24

Training wise I'd focus on a 3 day heavy compound routine - For weight loss you could try full body.

Cardio wise if your trying to lose weight you could 4 days low intensity (20-40mins) and H.I.I.T once or twice a week.

I always recommend at least one full day of rest a week.

Chris4Pez

Agree with this part, but as for the rest i dont sorry m8!

I would honestly say do your weight sessions NO MORE than 3 times a week e.g mon, wed and fri and do compounds as you already know e.g deads, OHP, Squats etc

As for your cardio i would do this upon waking, have around 10-20g of protein and then do 30-45 mins cardio (this will speed up your metabolism for the day and is best way to lose body fat, NOTICE how i said BODY FAT and not weight as thats what you want to be concentrating on as your weight does not really mean anything IMHO TBH)

Now as for your diet this will be pretty simple IMO just make these few changes

See how this works out for you and it will probably work i have just made it a little better with basic things TBH it still can be perfected a bit more, have you worked out your daily calorie requirements yet with your body weight and your exercise etc as this plays a big part in you losing BF, and TBH i would not cut your calories more than 20% of your daily requirements as if you do then you will be losing muscle as well and you want to avoid this as this will slow down your natural metabolism and then you may fall victim of what is commonly know as the yo-yo diet!

Oh and last thing if you can help it m8 dont go longer than 3 hours without food and in it have protein!

Good luck m8 and hope this long winded post helps

Chris4Pez

I pretty much agree with ah on what he has posted m8 just a little difference in what we have both said but apart from that same!

As for water like ah said dont limit yourself in fact try having about 2-3 liters a day as if you do feel thirsty usually this means your already de-hydrated and should have had a drink a long time ago and remember water does not contain any calories so dont worry about it!

dru0111

I didn't read this question, apart from it being near impossible to do both these things at the same time naturally, if your main priority was to loose BF and the belly I would defo reccomend cardio at the end of a weight session. As for light cardio in the morning - I agree, defo a good thing if you have the time! Just my opinion. Good luck with your training buddy!

kboy

I think that decreasing BF whilst increasing muscle mass naturally can be difficult, but really depends on the starting point.
Too much cardio with the incorrect diet may lead to loss of weight (muscle included), along with BF reduction.
However I think the diet advise ah24 has given looks sound enough,,,,
Eat more regular meals, high protein intake, take complex carbs in sensible amount, resistance training and cardio and I am sure the BF will reduce and the lean gains will start...
But yes, not easy,,, But if it were easy we would all be bored