I'm 5'9" 240lbs. 29 years old. About 28% body fat.

I am doing 3 weight lifting routines on Tuesday, Thursday and Saturday.

Tuesday - 3 sets 6 reps
dumb bell alternating lunge
squat
incline dumb bell fly
incline dumb bell press
rear lateral raise
bent-over row

Thursday - 2 sets 20 reps
dumb bell squat
45-degree hyperextension
chest press
seated row
dumb bell shoulder press
crunch (nautilus machine)
dumb bell curl
triceps cable pushdown

Saturday - 4 sets 12 reps
squat
dumb bell bench press
wide grip chin-up (assisted)
barbell push press

On Wednesday, Friday, and Sunday I do 45mins of LISS cardio.

Diet Monday - Friday

http://home.kc.rr.com/hosdodstats/mealplan.png
http://home.kc.rr.com/hosdodstats/mealplan.tiff
Please let me know what you think.

Thanks,

-E
http://home.kc.rr.com/hosdodstats/mealplan.tiff

can I give you my utmost opinion? First, I would drop the carbs by about 25 grams and up the protein by about 75 or more grams.

As far as routine, unless you're 12 weeks out of a bodybuilding competition or are already pretty defined, isolated exercises like flies, crossovers, pec deck are a waste of time. On all your exercises you should concentrate on compound exercises. Squats, bench press, incline bench, dips, shoulder presses, chinups/pulldowns, rows, barbell curls. Exercises like these will make a huge different.

I've tried it all and done it all in 22+ years in the gym, but never experienced the success I have until I read "Brawn" by Stuart McRobert. His whole concept is stick with compounds and only compound movements. I did this and saw size gains and strength gains I had never experienced before. McRobert's concept is to add resistence each week. Even if it's just a pound a week. You can take 2" washers and use them as weights. Most of them weigh 8 ounces. I did this and extended lifting cycles for several weeks past what I ever was able to before without a plateau.

I see you're doing chest and squats twice a week. That isn't neessary and if you're squatting hard it may actually be detrimental.

Try:
day 1
Chest
Triceps
Biceps

day 2
Quads
calves
abs

day 3
Back
shoulders

My workout isn't THE perfect workout, nor would everyone benefit from it but it's just an idea that you could deviate from and switch up. Maybe you'd rather do shoulders after chest and do tris on Friday or whatever. That's up to you. Keep the sets low(as in # of sets), keep the workout simple and make each minute count in the gym.

can I give you my utmost opinion? ...

Absolutely, that is why I posted! I want feedback.

I pulled most of my routine from a book and was under the impression that the majority of the exercises are compound. Except for the flies, curls and tricep push downs what else is not compound?

And I also thought I was supposed to do a "total body workout" but I guess it would not make sense to do it 3 times a week. :confused:

Argh! I just wanna cut the damn fat. Why does it have to be so friggin complicated?!?!

Thanks for your input,

-E

Hey Edub05:)

I am doing 3 weight lifting routines on Tuesday, Thursday and Saturday.

I'm not a big fan of the workout you laid out. Try searching the forum for a total body split or even an upper/lower split. There ar ea bunch of great ones sitting around:nod: Ideally, I would like to see less isolation movements, and a couple variations of the deadlift. Also, instead of doing the same squatting motion twice a week, incorporate a front squat, hack squat, or some other squat variation.

Diet Monday - Friday

For your weight and activity level, it doesn't look like you're eating enough. Here some some suggestions.

Meal 1 - Increase to 1/2-3/4 cup of oats, add a piece of fruit, and double the eggwhites.
Meal 2 - This doesn't look like much of a meal. Considering your last meal was over 4 hours ago, you'll really want to get some more food in you. If convenience is an issue, have 1.5-2 scoops of protein with the almonds and add some ground oats to the shake.
Meal 3 - I think there's something wrong with your cottage cheese calculation. Usually 1/2 cup of cottage cheese doesn't have 31grams of protein. Also, given 31grams of protein, the calorie count should be higher than the 101 listed. Either way, I'd boost this to 1 cup of cottage cheese (that's probably closer to 30g protein), and if possible I'd get 1% or non-fat.
Meal 4 - What is the complex carb?
Meal 5 - I'd add in another 1/2-1 scoop of Nitrean, replace the milk with water and throw some oats into your shake. After a workout, you need to feed your body. You're simply not giving it enough after the workout.
Meal 6 - Make sure you're piling on the veggies.
Meal 7 - I'm going to add in a bed-time meal for you;) Go for some more of that cottage cheese along with a couple tbsps of natural peanut butter. A great meal to feed the body while you sleep.