Advice On My Plan?

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi - I have been working out for about 9 months now following my own made up plan, without reading any of the theory behind it and have seen some results but not as much as I would like.

I found this forum and have since tweaked my training/ nutrition but wanted some of your expert advice on here to see if I am going wrong anywhere.

I am 26, 170 pounds and 6 foot/ 6 foot 1 and so calculate I have a BMI of about 22. I think I am in OK shape but really want to loose the excess fat which is especially apparent around my pecs and abdomen. This hasn’t eben happening with my old diet/ fitness regime so I came here for help.

I have started a new diet which consists of.

Breakfast- 8:30: Bowl of cereal and half banana, cup of green tea.

Snack- 10:30: two peaches/ nectarines

Lunch- 12ish: Rice with vegetables and chorizo, pasta with vegetables and tomato and bacon sauce.

Snack- 3:00: Apple/ peach/ nectarine

Dinner- 6:30: Lean meat and vegetables +potato/ rice/ pasta

I think workout at about 7 and do 10 minutes on a cross trainer- alternating 30 seconds flat out/ 1 minute rest- at a low incline for 10 minutes. I move onto 75 situps and 25 abdominal crunches, 12 bicep curls with barbell, 20 benchpress, 10 shoulder press, 20 single Arm Dumbbell Tricep Press Extension, 10 Behind the Neck Press, 10 pull up behing , 15 dips, 50 push-ups, 10 (pulling the barbell up, behind my back, to about chest height-not sure what its called). I will then do 10 minutes on the cross-trainer, again on a low incline, and repeat the weights/ pushups etc for another repition.

After this I have a bit of fruit and 3 tbsp of peanut butter- at about 8 oclock then go to bed at about 10:30.

On my off day on Saturday I will normally drink about 8 beers at the night-time- is this where my extra fat is coming from as I thought my diet was pretty good.

Is this a good workout to tone myself and get more ripped? I would ideally like to loose the fat around my problem areas to make the muscle I have, more apparent, and then move onto adding more muscle.

Is there anything I should change or am I doing anything wrong?

2

You’re not eating very much protein. Your workout plan is really disorganized as well. I’d do leg excercises before upper body (generally) and definitely not ab excercises first unless they were a serious week point.

Just do Beradi’s 7 habits and something like Chad Waterbury’s Big Boy Basics (use the search function.)

That many situps is probably pointless

3

Plain and simple, your workout plan sucks and you’re eating way too little. To understand why exactly, and what to do about it, spend some time reading articles on this site.

There’s lots of info here for taller guys:

http://www.T-Nation.com/readTopic.do?id=1151001

P.S. Never say tone on this site!

4

Dude, Chorizo!?!?! WTF!

Amount Per 1 cup, pieces
Calories 637
Calories from Fat 482.2
% = Daily percentage
Total Fat 53.58g 82%

Saturated Fat 20.13g 101%

Polyunsaturated Fat 4.84g

Monounsaturated Fat 25.76g

Cholesterol 123.2mg 41%

Sodium 1729mg 72%

Potassium 557.2mg 16%

Total Carbohydrate 2.6g 1%

Dietary Fiber 0g 0%

Protein 33.74g

Thats 53grams of fat in one seving and not even the healthy kind. And 101% of your daily saturated fat! OMG! Are you trying to die?

Chorizo does not = Clean eating.