I just wanted some advice on my current diet and workout routine. Such as if i am eating the right food or if i should change it at all, same applies to the workout routine but please keep in mind that the only equipment i have are dumbbells and a barbell with bench.
My main aim is to lose weight and bodyfat, i currently weigh around 162 pounds with 14% BF.
My diet is as follows:
ï¿½?ï¿½1/3 cups dry oats (35 grams)
ï¿½?ï¿½8 egg whites (300 grams)
ï¿½?ï¿½2 scoops of ON 100% Whey Protein
ï¿½?ï¿½2 tbsp Udo Oil
ï¿½?ï¿½2 Vitamin C (1000mg’s)
ï¿½?ï¿½1 Multi’s Vitamins
ï¿½?ï¿½1 Cup of Brown Rice (100 grams cooked)
ï¿½?ï¿½1 Cup of Spinach Salad (80 grams spinach, 40 grams salad)
ï¿½?ï¿½2 tbsp Udo Oil
4:30/5pm-Pre Workout Shake
ï¿½?ï¿½1 Scoop ON 100% Whey Protein with 5g of Glutamine
ï¿½?ï¿½1 Multi Vitamin
6/6:30pm Post workout shake
ï¿½?ï¿½Post workout shake-2 Scoops ON 100% Whey Protein
1 hour after post workout drink- Meal 4
ï¿½?ï¿½4oz. Fish or Chicken
ï¿½?ï¿½1 Yam or sweet potato (4oz)
ï¿½?ï¿½1 Cup of Salad (100 grams)
9/10pm- Meal 5
ï¿½?ï¿½4 oz Fish or Chicken
ï¿½?ï¿½Steamed Veggies (4 ounces)
Before Bed meal
ï¿½?ï¿½Tin of Tuna (Water Packed)
ï¿½?ï¿½1 Multi Vitamins
ï¿½?ï¿½2 tbsp Udo oil
I do workouts 3 days a week, so 4 days i will not have the workout drinks and will include the before bed meal in that day.
My main questions about my diet are:
Should i start taking creatine or wait until i am in my bulking phase?
On non workout days should i have one shake with a piece of fruit in place of the pre-workout shake?
Is there any changes that i should make? in terms of what i actually eat?
My workout routine is:
Flat Bench Press (3 x 4-6 reps)
Incline Dumbbell or Barbell Press (3 x 4-6 reps)
Dumbbell Flys (2 x 4-6 reps)
Skull Crusher (3 x 4-6 reps)
Dips (3 x 4-6)
Weighted Crunches (3 x 8-12)
Pull-Ups (3 x 4-6 reps)
One-arm Dumbbell Row (2 x 4-6)
Bent Over Barbell Row (3 x 4-6 reps)
Barbell Upright Row (3 x 4-6 reps)
Barbell or cambered bar curls (3 x 4-6 reps)
Concentration dumbbell curls (2 x 4-6)
Side Bends (3 x 8-12)
Seated Barbell Press (3 x 4-6 reps)
Dumbbell side laterals (3 x 4-6)
Barbell Shrugs (2 x 4-6 reps)
Squats (3 x 4-6 reps)
Stiff Legged Deadlifts (3 x 4-6 reps)
Single Leg Calf Raise (2 x 4-6)
Weighted Leg Raise or Reverse Crunch (3 x 8-12)
Is a 3-day split like this one good for a cutting phase?
Are there any exercises i should replace? if so what with?
I also do cardio 4 times a week on the none workout days in the morning, and this consists of a 45 min jog or bike ride, should i instead do 2 long cardio sessions and 2 HIIT sessions?
Sorry about all the questions but am fairly new to this and was hoping that some of you may be able to help me.