in assistance of losing 10-15 pounds

[sartreroquentin]

I will be 20 years of age this coming october, i have been going to the gym extensively since i was about 17... now that i am out of high school/working fulltime/college i am tied down on time more than ever.

i try to eat every 2-3 hours or so
i am 5'11, 175 pounds, ive always been arouind 170-75 and i would like to go down to around 165-70.
my nutrition is as follows
meal 1-morning-wake-1 scoop muscle milk/1cup soymilk/1whole banana/ice cubes, multivitamins, couple glasses of water
meal 2- a bag of of frosted mini wheates(maybe a little over a cup?),water
meal 3- peanut butter/jelley on whole wheat bread, water
meal 4- 1 can tuna salad/ iceberg lettuce/onions/miracle whip, water
meal 5- peanut butter jelly on whole wheat, frosted mini wheats/water(pre workout)
meal 6- 2 scoops ON 100% whey(postworkout)
meal 7 - kashi go lean cereal in skim milk, water
meal 8- 1 chicken breast/bell peppers/onions, water
meal 9(snack)- a piece of fruit, water
i have tracked calorie for calorie in the past and found it to straining mentally so i had just decided to eat based on estimates, i found this to be a less of a strain for me.

i also work out 5 days a week, perhaps TOO much, i think i am overtraining a bit here is my program:
Monday- chest/shoulders/abs(abs in between each chest sets) and a 10 minute cardio session at the end. I start out with flat bench/abs/decline/abs/incline/abs/cable cross/abs/fly/shoulder raise/abs/10 minute cardio
Tuesday- Back(Primarily machines-various iso-row machines, about 5 machines, then i do a 10 minute cardio run followed by pullups until failure)
Wed- Legs/abs(abs in between sets again)- squats/abs/calf/legpress/abs/quad machine/abs/legraise machines/abs/lunges/abs/10 minute cardio
thurs- triceps- skullcrushers/single arm db tri extensions/ overhead arm extension machine/cable extensions/rope presses/10 minute cardio/dips until faliure
Fri- biceps/abs - preacher curls/abs/seated curls/abs/seated curls/abs/overhead cable bi curls/abs/random bi machine until failure/10 minute cardio
For the abs i do medicine ball crunches 2-3 sets of about 70-100 reps, 2-3 sets of decline leg raises 20-30 sets, and oblique crunches about 4-6 sets-20-50reps each.

any input on my program would be much appreciated as i think i am spending way too much time at the gym! this takes toll on my social life and academics... can i accomplish my goals by perhaps shortening my workout? would not going 5 days a week effect my goals negatively?

[nithos]

Your diet is pretty bad. Just because you are eating frequently, doesn't mean you can get away with eating sugary cereal and PB&J all day.

[Gr3g_Lycan]

How do you think sugary cereal, sugary jelly, sugary miracle ship will help you lose fat?

[sartreroquentin]

Originally Posted by nithos

Your diet is pretty bad. Just because you are eating frequently, doesn't mean you can get away with eating sugary cereal and PB&J all day.

what do you suggest that i change? i shop at a SAMS CLUB so i try to look for the healthiest solutions i can buy in bulk, for the pb/j i use sugarfree jelly sometimes, and i use the thinnest layer, less than half of 1 serving size for the pb/j. as much as i think i am of decent knowledge in nutrition i believe i am very lost... i eat very small portions but sometimes find myself eating large portions because of pure hunger.

[sartreroquentin]

Originally Posted by GregT

How do you think sugary cereal, sugary jelly, sugary miracle ship will help you lose fat?

i use very small portions for the jelly/miracle whip. i do find myself eating too much cereal... well ever since i rendered serious committment to working out again in the final week of may this year i went from 190pounds to around 170-175... following this exact program but i feel as if i had hit a wall and cannot go below 170

[yubho10]

Wow you sound exactly like me, stats and everything I've totally switched my diet over to eating healthy. Read the articles on here, they definately help and when you notice that everybody else's diets consist mostly of: chicken breast, tuna, veggies, rice, oatmeal.....you will get a hint of what your diet SHOULD look like (for your goals ) I also work out a lot (weights 4 times a week, HIIT 3 times a week, and martial arts 5 times a week but thats just for fun!) and have been stuck at the same weight (about 173lbs) and everyone is telling me to eat more calories.

I dont know about you, but i have had a bad relationship with carbs like bread, rice, and pasta, so I stay away from those...but as you will read in the forums and everywhere: EVERYONE IS DIFFERENT

I would suggest eating smaller, more calorie/nutrient dense meals and fill up on the veggies....they keep your tummy nice and full for a long time!! Check out my journal in the ladies' section...it lists my workouts and my meal plans if you need some ideas

[sartreroquentin]

Originally Posted by yubho10

Wow you sound exactly like me, stats and everything I've totally switched my diet over to eating healthy. Read the articles on here, they definately help and when you notice that everybody else's diets consist mostly of: chicken breast, tuna, veggies, rice, oatmeal.....you will get a hint of what your diet SHOULD look like (for your goals ) I also work out a lot (weights 4 times a week, HIIT 3 times a week, and martial arts 5 times a week but thats just for fun!) and have been stuck at the same weight (about 173lbs) and everyone is telling me to eat more calories.

I dont know about you, but i have had a bad relationship with carbs like bread, rice, and pasta, so I stay away from those...but as you will read in the forums and everywhere: EVERYONE IS DIFFERENT

I would suggest eating smaller, more calorie/nutrient dense meals and fill up on the veggies....they keep your tummy nice and full for a long time!! Check out my journal in the ladies' section...it lists my workouts and my meal plans if you need some ideas

thanks so much, i appreciate it greatly

[UNIT 6639]

Originally Posted by yubho10

Wow you sound exactly like me, stats and everything I've totally switched my diet over to eating healthy. Read the articles on here, they definately help and when you notice that everybody else's diets consist mostly of: chicken breast, tuna, veggies, rice, oatmeal.....you will get a hint of what your diet SHOULD look like (for your goals ) I also work out a lot (weights 4 times a week, HIIT 3 times a week, and martial arts 5 times a week but thats just for fun!) and have been stuck at the same weight (about 173lbs) and everyone is telling me to eat more calories.

I dont know about you, but i have had a bad relationship with carbs like bread, rice, and pasta, so I stay away from those...but as you will read in the forums and everywhere: EVERYONE IS DIFFERENT

I would suggest eating smaller, more calorie/nutrient dense meals and fill up on the veggies....they keep your tummy nice and full for a long time!! Check out my journal in the ladies' section...it lists my workouts and my meal plans if you need some ideas

Great response

[amjzzz]

Originally Posted by sartreroquentin

i also work out 5 days a week, perhaps TOO much, i think i am overtraining a bit here is my program:
Monday- chest/shoulders/abs(abs in between each chest sets) and a 10 minute cardio session at the end. I start out with flat bench/abs/decline/abs/incline/abs/cable cross/abs/fly/shoulder raise/abs/10 minute cardio
Tuesday- Back(Primarily machines-various iso-row machines, about 5 machines, then i do a 10 minute cardio run followed by pullups until failure)
Wed- Legs/abs(abs in between sets again)- squats/abs/calf/legpress/abs/quad machine/abs/legraise machines/abs/lunges/abs/10 minute cardio
thurs- triceps- skullcrushers/single arm db tri extensions/ overhead arm extension machine/cable extensions/rope presses/10 minute cardio/dips until faliure
Fri- biceps/abs - preacher curls/abs/seated curls/abs/seated curls/abs/overhead cable bi curls/abs/random bi machine until failure/10 minute cardio
For the abs i do medicine ball crunches 2-3 sets of about 70-100 reps, 2-3 sets of decline leg raises 20-30 sets, and oblique crunches about 4-6 sets-20-50reps each.

So I don't like 5 day splits, so I'll recommend less. I like full body, upper/lower, or push/pull/legs. Push/pull/legs is most like what you are doing now.

Mon - Push (Chest,triceps,front deltoids)
Tues - Cardio
Wed - Pull (Back, biceps, rear deltoids)
Thurs - Cardio
Fri - Legs

I would never lift after cardio, I see you do that on some days(a 2-3 mins for a warmup is fine). I would usually want to start with compound exercises and end with isolations (You have dips at the end of one of your workouts for example... I wouldn't do that). You are going to cut out some exercises. I would list all the exercises that apply to that day, then pick the best 5. I would also add either deadlifts, still-legged deadlifts, or hamstring curls to your leg day.

You've been working out for a while, do you really think doing abs isolations so much actually does anything? If so I guess you could do 2-4 sets at the end of each lifting day. I personally don't think they do anything.

You can do up to 30 mins of cardio after lifting, but you might not need to. Most people can lose fat with having heavy lifting and cardio days as the guts of their program.

Since you've been lifting for a while you should be doing some type of progressive loading with your weights as well.