99problems

Hey there, I have been training for a while now and I am starting to feel like I am gaining a good amount of strength and muscle.. But it seems to be covered in a layer of fat.. I am not a fat person but my BF% seems to be fairly high.

I currently eat around 2800 - 3000 calories a day.. this is my diet :

Breakfast : 2x eggs, WW Toast, Weetabix and myoplex shake
Meal 2 : Chicken Sandwich
Meal 3 : Chicken and Rice ( Pre workout)
Meal 4 : Myoplex shake ( Post workout)
Meal 5 : Steak, New potatoes and vegetables
Meal 6 : Myoplex shake (before bed)

I usually have 1 cheat meal a week and it is usually on saturday lunch time.

I currently do no cardio at all and just do weights on a 5day split which looks something like this...

Monday - Chest and Shoulders
Tuesday - Back traps and triceps
Wednesday - Legs and Biceps
Thursday - Chest and Shoulders
Friday - Back, traps and triceps

I know it looks like im working 2 muscle groups twice and only one once, but how it works is I alternate so the next week a different muscle group gets worked only once and the one I neglected the week before gets worked twice I also alternate reps and set schemes each week ie .. Week 1 : 3 sets 4 - 6 reps.. Week 2 : 4 sets 7 - 9 reps... and so on.. This workout is meant to last 6weeks with a week long rest at the end.

Unsure where to start with losing BF% though...

I am currently almost 12stone, 18yrs old and about 5' 10... My longterm goal has always been to have great abs and get up to about 14 - 15 stone..

The only supplements I take are the myoplex shakes and creatine.

Any help you can give me would be much appreciated.

99problems

bump bump bump

99problems

Just thought I would add a couple of things, I am about to change my rice to brown rice and not white rice and also I have HP sauce with some of the meals. And during the day I drink about 4 - 5litres of water and have about 4 coffees a day each with 2 sugars in.. I seem to be finding muscle gains easily its just losing the fat seems to be more difficult :( I really want to do this as I think seeing the gains I have made in the past 3 or 4months properly will give me a real boost to start training harder.

I do not want to spend too much time on cutting as strength and bulking is more important to me in the long run but I would like to have some sort of VERY strict 6 - 12 week plan of how to lose the excess BF no-one likes lol

Jimmy

I doubt that plan is 3000kcals unless the shakes are loaded with kcals!!!

Remove the shakes if poss and add some decent meals

then re post and we can re assess your plan

hp is fine

use sweetener rather than sugar

water is good

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

hackskii

Also keep the carbs low before bed or dont eat any carbs before bed.
Vegetables are really good for you and the fiber is great for cleaning you out.
Drop the sugar, white flower, sodas (diet is ok),
Oats in the morning would be nice, instead of cerial.

__________________
"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

99problems

Right so ill drop the sugar in coffee for sweetener, dont drink sodas much anyway... Mmmm i really hate oats though.. lol, not sure what to do about the shakes the times when i have them is usually to complement a meal or at a time where I do not have the chance to have a proper meal

99problems

Just been reading through other posts in the forum, some people seem to have been getting good results with atkins?? is this perhaps a good way to lose my BF??

Jimmy

yes atkins style diets can work well

I eat high fat/protein myself but its not quite as simple as some may think

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

99problems

mmm might look into it, my mom and sister went on it and lost like a stone.. Just need to lose my gut and lovehandles etc and general fat around my body.. I think after this 6week spliit I am doing I might move onto atkins for 6weeks doing a 3day split with 2 days of cardio a week. See how I get on with that...

SportDr

With all that exercise you will make yourself ill on an Atkins diet and who wants to teach the body to use protein as a fule source?

If you wanna do something like the Atkins but geared at people still undertaking exercise I recommend this http://www.c-k-d.com/ the cyclical ketonic diet. Its Atkins with carb loading basically.

Don't forget a lot of diets are aimed at sedentary poluations or even bedbound cardiac patients NOT fit healthy exercisers who need some carbs for fuel.

HTH or at least opens up a can o worms : )

SD

hackskii

You dont want to use protein for fuel. This is what fat is for.
Fat is the most efficient source of fuel the body can use.
Sure weight lifters need carbs along with world class bicyclists. But for dieting keto diets rule for fat loss and sparing lean muscle mass.
On the Atkins diet, I had more energy after about a few days.
My favorite diet is The Zone. 40/30/30
But for dieting down fast then Atkins.
For stabalizing then Zone.

__________________
"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.