Hows this look to losing the fat?

[Elivo]

Ok ill try to be as specific as i can about my current condition and diet, but i havnt really started a log as of yet to keep acruate track of it, but as a starting out plan goes, what ya think?

Doing Mon,Wen, Fri full body workout
Tues, thrus, and sat i do about 30 mins carido.
No HIIT implemented as of yet but i may soon.

Im 5'7" and at 234 as of this morning, (and thats down from 239 1 1/2 weeks ago)

My diet is mainly big on protein, low fat and moderate carbs,

Eample would be this for today


4 egg whites on toast around 8am when i got home from work.(night shift)
slept till about 3pm
had a tuna salad sandwich with low fat dressing around 4pm
had a foot long turky sub with mustard, swiss cheese and lettuce around 6pm
protein shake and low fat yogurt around 9pm
Heading to bed around 10pm


All through the day about as much water as i can get in, aprox 1gallon

Right now i dont do cardio on the days i lift, should this be implemented or no?
Also i usually eat more during the day, but its rough keeping a normal time table while working nights.
As of now id say im around 35% BF and would like to drasticly lower that.
Id also like to get down to about 200lbs weight wise.

On a normal day when im not just comming off work id say my cal intake is around 1800.

Any thoughts more then welcomed, and thanks in advacne.

[jkang]

Originally Posted by Elivo

Ok ill try to be as specific as i can about my current condition and diet, but i havnt really started a log as of yet to keep acruate track of it, but as a starting out plan goes, what ya think?

Doing Mon,Wen, Fri full body workout
Tues, thrus, and sat i do about 30 mins carido.
No HIIT implemented as of yet but i may soon.

Im 5'7" and at 234 as of this morning, (and thats down from 239 1 1/2 weeks ago)

My diet is mainly big on protein, low fat and moderate carbs,

Eample would be this for today


4 egg whites on toast around 8am when i got home from work.(night shift)
slept till about 3pm
had a tuna salad sandwich with low fat dressing around 4pm
had a foot long turky sub with mustard, swiss cheese and lettuce around 6pm
protein shake and low fat yogurt around 9pm
Heading to bed around 10pm


All through the day about as much water as i can get in, aprox 1gallon

Right now i dont do cardio on the days i lift, should this be implemented or no?
Also i usually eat more during the day, but its rough keeping a normal time table while working nights.
As of now id say im around 35% BF and would like to drasticly lower that.
Id also like to get down to about 200lbs weight wise.

On a normal day when im not just comming off work id say my cal intake is around 1800.

Any thoughts more then welcomed, and thanks in advacne.

Looks good to me except add a little more good fats to your diet such as fish oil. I would also up the cardio to 45 minutes a day atleast because it takes around 20-30 minutes just to burn off the glycogen in your body then you get into the "fat burning" zone. Everything else looks pretty good. Ohh yeah 4 egg whites???!!!!! lol consume atleast like 8 egg whites, 4 is nothing.

[Elivo]

Hehe yeah I know 4 isnt alot, ive always had trouble eating enough at breakfast, and ill give the 45min cardio a go, may have to go at a slower speed then the 30min one, since im still getting back into shape. 30 leaves me preaty winded as it is.
But since im very determined to drop this fat ill do it

[FrostFox]

Don't do cardio the same day you lift weights. Cardio is catabolic, especially over 20 or 30 minutes.

Use cardio to get in shape for HIIT, then kiss cardio goodbye forever. HIIT is just so much better in terms of efficiency and muscle preservation. Cardio is for suckers.

EAT THE WHOLE DAMN EGG. The vast majority of nutrition is in the yoke... about half the protein and pretty much all of the micronutrients. The fat inside is good for you, and the cholesterol is not absorbed by the body by and large. Egg whites as a source of protein are allright if you are a 250 pound bodybuilder with a lean mass of 220 and you are bulking for a competition and have to eat dozens of the things. But for everybody else, no! Eat that whole egg!