I will say you definitely need more protein in your lunch and dinner. Too little! Also try dailyplate.com for nutrition logs, see which you like better. I don’t see fat, carbs, or protein tracking on the photo you linked in so I don’t know if that is just not shown or if the website you used doesn’t have it. You need to track grams of protein, fat, carbs as well as overall calories.
Are you currently still losing weight?[/quote]
No,I put on like half a pound and I’m stuck there.
And this is my routine.
10 mins treadmill(Warm up)Pushups,Dumbbell Press,Incline Dumbbell Press,Pec Fly,Dumbbell Shoulder Press,Side Dumbbell Shoulder Raises,Tricep Ext,Pulley Pull Down.
The 10 min warm up is a daily thing.
Lat pull down?Seated Back Row,Close Grip pull down?(Not really sure what they’re called,trainer asks me to do it. :S)Dumbbell Bicep Curls,Hammer Curls?,Pulley Bicep Curls,Forearm extensions.
Free squats,Leg Press,Leg curls,Leg extensions,Standing calf raises.
Apot 30-45 mins cardio including the cycle,the treadmill and the elliptical.
Leg raises(Starting from 90 degrees to about 45,close to the chest)320
I repeat Day I on the 5th day and it goes like that.
The exercises are all in the 15*3 rep range.
Well I have definitely see worse workouts in terms of what they have you do exercise wise. However, there’s no deadlifts, no lunges, and not step-ups. And all of those burn infinitely more calories and build infinitely more strength than leg extensions and curls. And there is exactly ZERO reason to include calf raises when your goal is fat loss. They are all but useless for this purpose. They don’t work anywhere near enough muscle groups, and they’re not strenuous enough to force systemic adaptation in the rest of your body like big exercises. Your leg day should be revamped
Also, from what you wrote it looks like entirely too much bicep work and not enough back work on “back” day. You are doing 4 arm exercises and only 3 back exercises!! And only 1 rowing exercise!!
This violates rule number one of weight lifting for fat loss and strength gaining–the more muscles a single exercise works the more useful it is for both purposes. Same thing as with the calf raises. Always, always put the majority of your work on the stuff that takes the most muscle groups, and always do it first in the workout when you are fresh.
Your back day needs to be revamped. 1 or 2 bicep exercises are more than enough during fat loss. And ditch the forearm extensions. They are equally as useless as calf raises for fat loss, if not more so.
Legs option 1: free squat, deadlift, leg press, weighted high step ups, leg curl
#2: free squat, lunges, leg press, weighted high step-ups
#3: free squat, deadlift, lunges, step-ups, leg press
Back #1: chin ups or assisted chin ups, dumbbell row, t-bar row, lat pull down, close grip pull down (trainers thing), bicep curls
#2: chin ups, t-bar row, lat pulldown, cable row, close pulldown, 1-2 biceps exercises
#3: chin ups, barbell row, dumbbell row, lat pulldown, biceps, close pulldown
#4: chin ups, barbell row, dumbbell row, lat pulldown, cable row, 1-2 biceps exercises
Are you increasing the weight from week to week on your exercises?
Are still tracking your food intake? Are you eating the same or more?
How often do you run/do cardio? Is it only on day 4?[/quote]
Oh,I’ll add your suggestions to my routine and see how they work,I guess you’re right about the calves and forearms not playing a big role in helping fat-loss. :S
And yeah,I’m increasing the weights.7.5 to 10 to 15 now.And the food I’m eating is pretty much the same,no big difference.
It’s also better if you have short, intense bouts of cardio throughout the week than a whole cardio day, in my opinion. With one cardio day, you pace yourself throughout the workout and burn less calories per minute. If you split up the cardio, you can make each session more intensive, less mentally stressful and boring, and have more post-workout high-metabolism periods of time where your body continues to destroy fat even after the workout.[/quote]
The prescribed routine has only one day of cardio in it,but I play soccer and cricket here and there a day or two a week.Been trying to get myself to wake up early in the morning and go for a jog everyday but I’m too lazy.Could you guys give me a few other options for cardio?