Mr.Dann

Title may have been misleading, but hey.(it's from a song)
Ok i've had my hands on free-weights and kettle bells since march/April, and not really stuck to much of a routine as such, have followed workouts that i've read about etc.. but what i really want is help piecing a regular routine or an alternating routine that changes every other week to aid boredom and that.
So a little about me if you didn't already know, back in march i was 13.5 and am now at 11.0. For now my primary goal is to strip the remaining body fat and the muffin top (belly area) since loosing weight its now gone sort of like loose skin, hope that helps if anybody is considering helping.
In my avatar pic, I'm tensing, so un-tense the belly over hangs a little.

I joined the gym last week, and had some good workouts, but stuck to no particular routine, i just mixed cardio with weights for 60-80 mins, say starting intense on the treadmill then move to 2 sets of 10 pull ups, 10 dumbell press, and 10 clean and press, then i get on the recumbent bike for 6 mins, progressing to 2 sets 10 inverted row, 10 dumbell flyes, 10 hammer curls, then finally one set rowing machine for 3 mins changing intensity every 30seconds, then push-ups with swiss ball to fail, upright row to fail, then lat pull down. I know its all potchy but i did what i could to loose fat.

My typical diet is:
Wake - Shake
Breakfast - Bran flakes or 2x poached egg on toast
Mid morn - Probiotic Yoghurt or fruit
Lunch - 100g Tuna or chicken with rice-salad
Dinner - Salmon or chicken breast with stir-fry veg or little pasta depending when my work out occurs.
Then shake after work out.

So just to outline, any help formulating a day by day routine layed out as (week1) & (week2). Im only wanting to slim down for now, i have built muscle however since been doing free weights from home and at multi-gym at my work. But i want my main focus to be slimming down, any muscle gain fitted in is good too. I have a lot of self motivation if that helps and don't give in easily.

Cheers fellas, Dann

Mr.Dann

Any help would be brilliant

invisiblekid

Wow - you don't eat much. What you do eat appears to be ok though. You just need more of it. Anyway, while your diet will need some work your training needs really to be based around compounds initially.

Stick to squats, deads, bench, dips, rows, chins, stiff legged deads etc...Have a look at Big's single factor training.

Lost Soul

With all due respect that is a pathway to a poor physique

less is not better and structure is ideal

trainining heavy = hormonal response = metabolic furnace

eating like a sparrow = body less likely to let go of fat = skinny fat

less calories = less chance of growing muscle

less muscle = less metabolically active tissue = less body fat to be let go

IME you are better off cranking calories up, getting rid of sugars and simply doing the training suggested above by the kid.

by scrawny to brawny by berardi and starting stregnth by rippetoe and you should be good to go

willsey4

If you are not looking to build muscle then just keep your diet clean and do lots of cardio.

If you are looking to put on muscle then there is a lot of adjustments I would recommend.

Doing cardio in the morning before breakfast will help **** the BF