First and foremost, thanks in advance to everyone that takes the time to read this thread and provide any insight. I regularly browse these forums but rarely post, everyone always provides great feedback.
A little background information, i have worked out pretty regularly for the past 8 years. In 2013 I slacked off and stopped regularly going to the gym and got to my high weight of 209lbs. I got committed again in 2014 and currently I am down to my lowest weight since high school at 176lbs. I am 5’11" and 35years old.
The problem I have is I am unsure if how I am working out/eating is optimal for the goal I am trying to reach. Don’t get me wrong, I am ecstatic that I have been able to lose 30+ lbs in a little over a years time, but the look I am trying to achieve is a toned cut look.
I am hoping someone will be able to help me either change something I may be doing incorrectly or just set the expectation of “hey this will take longer than you expect”. I started at 25% BF and have gotten down to 18-20% BF based on my home BF scale (which everywhere I read says is fairly inaccurate), but thats all i have to go by at the moment.
The question I have is I know I obviously need a lower BF % in order to get the cut look, but does that seem right that i was able to lose 30+lbs in weight but only shed ~5% in BF in a little over a years time.
My diet for the past 6 months Monday-Friday
5:30am - 3 Eggs
16.9 oz water
8:00am - 3 eggs and 4oz of diced potatoes
20oz water
9:30am - 1 scoop ON hydro Whey and 12oz of 1% milk
10:30am - 6 Gakic VO2 Max SX-7 with 20oz water
10:45am - 8oz Red Bull
11:00am - Workout typically 90mins - 2hrs
20oz Powerade during workout
1:00pm - Met-RX Big100 meal replacement Bar
2:30pm - 1.5 scoops of Cell tech with 16oz of water
3:30pm - 1 scoop ON Hydro Whey with 10oz of water
6:00pm - Dinner (This varies but usually high protein content meal)
9:00pm - 1 heaping scoop of ON Casein Protein with 12oz of 1% milk
The weekends are a lot looser (which may be the problem) no real pattern like monday-friday
During the week I always burn more calories than i take in, which explains the consistent weight loss but again the body fat never gets below 18% again based on my BF scale or the mirror.
I work out 5 days a week Monday - Friday resting Sat and Sun. I typically go to sleep everynight ~9-10pm and wake up by 5am
My workout are as follows, Most days 1 body part a day:
Chest:
Start with weighted pullups 20lbs x 28 reps (100 count jump rope)
Flat Bench - 1st 220lbs/15 reps 2nd 240lbs/12 reps 3rd 270lbs/10 reps (100 count jump rope between each set instead of rest)
Incline Bench - 1st 150lbs/ 15 reps 2nd 170lbs/12 reps 3rd 190lbs/10 reps (100 count jump rope between each set instead of rest)
Cable Decline - 1st 70lbs/15 reps 2nd 80lbs/12 reps 3rd 90lbs/10 reps (100 count jump rope between each set instead of rest)
Cable Cross Upper Chest - 1st 80lbs/15 reps 2nd 90lbs/12 reps 3rd 100lbs/10 reps (100 count jump rope between each set instead of rest)
Push Ups - 1st 45 reps 2nd 40 reps 3rd 40 reps (100 count jump rope between each set instead of rest)
Dumbell Flys - 1st 35lbs/15 reps 2nd 40lbs/12 reps 3rd 45lbs/10 reps (100 count jump rope between each set instead of rest)
Incline Dumbell - 1st 60lbs/15 reps 2nd 70lbs/12 reps 3rd 80lbs/5 reps (100 count jump rope between each set instead of rest)
After weights I stretch legs for about 5 mins then do cardio (treadmill at 7.6mph for 8:33sec then ramp up to 10mph till 9:25sec, then down to 3.3mpn till 12:00 which usually results in 1.35 mile distance)
Back:
Start with weighted pullups 20lbs x 28 reps (100 count jump rope)
Lat Pulldown Machine - 1st 230lbs/15 reps 2nd 240lbs/12 reps 3rd 250lbs/10 reps (100 count jump rope between each set instead of rest)
Narrow Lat Pulldown machine - 1st 240lbs/15 reps 2nd 250lbs/12 reps 3rd 260lbs/10 reps (100 count jump rope between each set instead of rest)
Dumbell Row - 1st 75lbs/15 reps 2nd 80lbs/12 reps 3rd 90lbs/10 reps (100 count jump rope between each set instead of rest)
Seated Row - 1st 170lbs/15 reps 2nd 180lbs/12 reps 3rd 190lbs/10 reps (100 count jump rope between each set instead of rest)
Deadlift - 1st 205lbs/15 reps 2nd 225lbs/12 reps 3rd 245lbs/10 reps (100 count jump rope between each set instead of rest)
Barbell Row - 1st 140lbs/15 reps 2nd 150lbs/12 reps 3rd 160lbs/10 reps (100 count jump rope between each set instead of rest)
After weights I stretch legs for about 5 mins then do cardio (treadmill at 7.6mph for 8:33sec then ramp up to 10mph till 9:25sec, then down to 3.3mpn till 12:00 which usually results in 1.35 mile distance)
Shoulders:
Weighted pullups - 1st 20lbs/28 reps 2nd 25lbs/15 reps 3rd 30lbs/12 reps (100 count jump rope between each set instead of rest)
Dumbell press - 1st 55lbs/15 reps 2nd 60lbs/12 reps 3rd 65lbs/10 reps (100 count jump rope between each set instead of rest)
Shrugs - 1st 270lbs/15 reps 2nd 290lbs/12 reps 3rd 310lbs/9 reps (100 count jump rope between each set instead of rest)
Dumbell Raises (not sure the official excersise name basically dumbells at my side, raising both dumbells at the same time from the side then rotating arms to the front) 1st 12lbs/20 reps 2nd 15lbs/15 reps 3rd 200lbs/10 reps (100 count jump rope between each set instead of rest)
Shoulder ISO (using the cable pulley little higher than waist level with single handle then pulling outward on each arm) - 1st 40lbs/25 reps 2nd 50lbs/15 reps 3rd 60lbs/12 reps (100 count jump rope between each set instead of rest)
Trap raises (sitting on bench with dumbells resting on thighs, raise dumbells with elbows bent to shoulder level) 1st 20lbs/25 reps 2nd 25lbs/17 reps 3rd 30lbs/12 reps (100 count jump rope between each set instead of rest)
Side Raises (raising dumbells from the side with arms fully extended) 1st 12lbs/20 reps 2nd 15lbs/17 reps 3rd 20lbs/10 reps (100 count jump rope between each set instead of rest)
Front Raises(similar to side raises but from the from with fully extended arms) 1st 12lbs/20 reps 2nd 15lbs/17 reps 3rd 20lbs/10 reps (100 count jump rope between each set instead of rest)
After weights I stretch legs for about 5 mins then do cardio (treadmill at 7.6mph for 8:33sec then ramp up to 10mph till 9:25sec, then down to 3.3mpn till 12:00 which usually results in 1.35 mile distance)
Tri/Bi:
Start with weighted pullups 20lbs x 28 reps (100 count jump rope)
Weight dips - 1st 85lbs/15 reps 2nd 95lbs/12 reps 3rd 105lbs/10 reps (100 count jump rope between each set instead of rest)
Cable ISO (Cable pully with single handle, underhand grip to perform tri extension) 1st 50lbs/15 reps 2nd 60lbs/12 reps 3rd 70lbs/9 reps (100 count jump rope between each set instead of rest)
Dumbell Extension - 1st 35lbs/15 reps 2nd 40lbs/12 reps 3rd 45lbs/10 reps (100 count jump rope between each set instead of rest)
Cable Straightbar - 1st 120lbs/15 reps 2nd 130lbs/12 reps 3rd 140lbs/10 reps (100 count jump rope between each set instead of rest)
Barbell Curl Machine - 1st 120lbs/15 reps 2nd 130lbs/12 reps 3rd 140lbs/10 reps (100 count jump rope between each set instead of rest)
Iso dumbell Bi Curl (Incline bench, dumbell in each hand performing bi curls) 1st 35lbs/15 reps 2nd 40lbs/12 reps 3rd 45lbs/10 reps (100 count jump rope between each set instead of rest)
ForeArm Roll Up Positive and negative is 1 rep (wood bar with string and plates at the end of the string) 1st 5lbs/8 reps 2nd 7.5lbs/6 reps 3rd 10lbs/4 reps (100 count jump rope between each set instead of rest)
After weights I stretch legs for about 5 mins then do cardio (treadmill at 7.6mph for 8:33sec then ramp up to 10mph till 9:25sec, then down to 3.3mpn till 12:00 which usually results in 1.35 mile distance)
Legs:
Start with weighted pullups 20lbs x 28 reps (100 count jump rope)
Squats - 1st 230lbs/15 reps 2nd 250lbs/12 reps 3rd 270lbs/10 reps (100 count jump rope between each set instead of rest)
Leg extensions - 1st 160lbs/15 reps 2nd 170lbs/12 reps 3rd 180lbs/10 reps (100 count jump rope between each set instead of rest)
Leg Press - 1st 280lbs/15 reps 2nd 290lbs/12 reps 3rd 300lbs/10 reps (100 count jump rope between each set instead of rest)
Calf raise - 1st 230lbs/15 reps 2nd 250lbs/12 reps 3rd 270lbs/10 reps (100 count jump rope between each set instead of rest)
Hamstring Raise - 1st 130lbs/15 reps 2nd 140lbs/12 reps 3rd 150lbs/10 reps (100 count jump rope between each set instead of rest)
Weighted Lunges - 1st 35lbs/20 reps 2nd 40lbs/17 reps 3rd 45lbs/15 reps (100 count jump rope between each set instead of rest)
Barbell Step Ups - 1st 65lbs/15 reps 2nd 85lbs/15 reps 3rd 105lbs/15 reps (100 count jump rope between each set instead of rest)
After weights I stretch legs for about 5 mins then do cardio (treadmill at 7.6mph for 8:33sec then ramp up to 10mph till 9:25sec, then down to 3.3mpn till 12:00 which usually results in 1.35 mile distance)
Core:
Start with weighted pullups 20lbs x 28 reps (100 count jump rope)
Leg Raises - 1st 20lbs/15 reps 2nd 25lbs/12 reps 3rd 30lbs/10 reps (100 count jump rope between each set instead of rest)
Oblique Raises - 1st 30lbs/15 reps 2nd 35lbs/12 reps 3rd 40lbs/10 reps (100 count jump rope between each set instead of rest)
Back Extension - 1st 35lbs/15 reps 2nd 40lbs/12 reps 3rd 45lbs/10 reps (100 count jump rope between each set instead of rest)
Weighted crunch with twist at top - 1st 25lbs/15 reps 2nd 35lbs/12 reps 3rd 45lbs/10 reps (100 count jump rope between each set instead of rest)
Plank, side plank left/right - 1st 250 count each 2nd 250 count each 3rd 250 count each (100 count jump rope between each set instead of rest)
Ab Wheel roll - 1st 17 reps 2nd 17 reps 3rd 17 reps (100 count jump rope between each set instead of rest)
Mason twist - 1st 15lbs/58 reps 2nd 20lbs/40 reps 3rd 25lbs/32 reps (100 count jump rope between each set instead of rest)
After weights I stretch legs for about 5 mins then do cardio (treadmill at 7.6mph for 8:33sec then ramp up to 10mph till 9:25sec, then down to 3.3mpn till 12:00 which usually results in 1.35 mile distance)
Every night Mon-Fri I perform 100 push ups, 100 crunches, 100 resistance band bi curls
I have recently started experiencing pain in my shoulder when performing any pushing motion, so i have reluctantly made the decision to shut down all exercise for the next week, hoping things will get better with rest.
My apologies for the length but wanted to be as specific as possible. I have posted before and after pics for reference. Again thanks in advance for any and all assistance.