Hey.. so i bought a bench and a barbell finally yesterday, and i also have a couple dumbbells... my main aim is to cut the fat around my waist get good defintion in my upper body and a firm six pack that i used to have...

im 24, weight 12.5 stone (cut half a stone so far) and should be eating around 1800 calories a day..

my diet is currently:

morning - oats, banana and cup of tea
morning break at work - banana
lunch - jacket potatoe with beans
dinner - would normally consist of chicken or turkey with a veg bag (broccoli/carrots/peas/sweetcorn etc) and some mash with gravy

snacks would be tuna or mackeral sandwich, a banana or apple or a youghart and occasionally i have a ham sandwich (dont like eating too much due to the bread)

i dont do a lot of exercise at work as i work in office, but i do walk home which is about 30 mins walk a day.

my workout consists of :

everyday- cardio (gazelle) 30 mins
weights cardio (consisting of a bench press 30 reps/ squat 30 reps and bent over rows 30 reps) i do these 3 and have a 1 minute break and do them over again 3-5 times

i am now looking to get a routine to follow this ie, monday chest, triceps and abs,,

im just wondering is there something im missing.. i also have a whey protein shake straight after my workouts i forgot to mention. i have noticed a small increase in strength so far and the half a stone loss in weight mentioned before.. am i lifting enough weight to get bigger in my upper? i dont have alot of equipment, i have a barbell capable of about 30kg all together and dumbells that are only capable of about 5-6kg (ie i dont have any more weights yet)

sorry for my crap use of grammar, never really any good at english lol

It looks like you are not taking in much of your daily protein in the morning. I would suggest getting a decent amount of protein into yourself first thing. mydailyplate.com is an awsome resource for daily breakdowns. I just started using it, and I understand a lot more of what is going into me now.

I would suggest creating a more structured lifting routine that hits more muscle groups so that you can retain as much muscle as possible while losing fat. I think some of the more senior members will have better and more clear suggestions on this. I personally do a full body workout 3 times a week, it takes close to an hour to complete, and then hit cardio on seperate days. thats just what has been working for me though.

Hi. Thanks for your reply.. I have now started drinking whey protein shakes in the morning with water too along with my oats and banana :) only thing that worried me about having them twice a day was before it made me gain weight (however i had them with milk then?)

is there anyone that could help me with a workout routine.. i dont know whether to do everyday or once every other day..

im thinking maybe:

Mon - Chest (3 sets dumbbell flys, 6-12 reps)
(3 sets dumbbell press, 6-12 reps)
(3 sets of press-ups, 6-12 reps)
- Triceps (3 sets of bench press, 6-12 reps)
- Abs (3 sets of crunches, 6-12 reps)

Wed - Back - (3 sets of dumbbell rows, 6-12 reps)
Bicep - (3 sets dumbbell curl, 6-12 reps)
Abs (3 sets of crunches, 6-12 reps)

Fri - Shoulders - (3 sets shoulder press, 6-12 reps)
(3 sets side raises, 6-12 reps)
legs - (6 sets of lunges, 6-12 reps)
Abs (3 sets of crunches, 6-12 reps)

with cardio (30 mins of gazelle) plus walk from work which is 30 mins

anyone got any other advice or a better plan would be nice.. i have no pull down or pull up equipment, only a barbell, dumb bell, bench etc

Hi. Thanks for your reply.. I have now started drinking whey protein shakes in the morning with water too along with my oats and banana :) only thing that worried me about having them twice a day was before it made me gain weight (however i had them with milk then?)
The reason you were gaining weight before was because your total calories exceeded the amount of calories you burned.
In order to lose fat you need to consume less calories than you burn. This means at least approximate tracking of what you eat. If you're willing to go the extra step you could figure out what your calories look like on sites such as Fitday (http://www.fitday.com/)and Calorieking (http://www.calorieking.com/).
I also recommend reading the stickies in the beginner's forum if you haven't already. :)
is there anyone that could help me with a workout routine.. i dont know whether to do everyday or once every other day..

im thinking maybe:

Mon - Chest (3 sets dumbbell flys, 6-12 reps)
(3 sets dumbbell press, 6-12 reps)
(3 sets of press-ups, 6-12 reps)
- Triceps (3 sets of bench press, 6-12 reps)
- Abs (3 sets of crunches, 6-12 reps)

Wed - Back - (3 sets of dumbbell rows, 6-12 reps)
Bicep - (3 sets dumbbell curl, 6-12 reps)
Abs (3 sets of crunches, 6-12 reps)

Fri - Shoulders - (3 sets shoulder press, 6-12 reps)
(3 sets side raises, 6-12 reps)
legs - (6 sets of lunges, 6-12 reps)
Abs (3 sets of crunches, 6-12 reps)

with cardio (30 mins of gazelle) plus walk from work which is 30 mins

anyone got any other advice or a better plan would be nice.. i have no pull down or pull up equipment, only a barbell, dumb bell, bench etc

To be honest, I think you should scrap that entire routine and pick up an out of the box one until you get a better feel for things. I recommend Starting Strength (http://forum.bodybuilding.com/showthread.php?t=998224). :) You really don't need much equipment with it and it gets you using the big basics.

Hi, thanks for your reply..

Your right.. ive been using the shakes a few days now and im still slowly losing weight :D.. ill scrap my plan and look at that site you gave it looks excellent..

thanks very much :tu: