Please help, how is this for a Fat loss diet?

[miguelmolez]

My diet (roughly) consists of

Breakfast
Multi Vit
1000 mg Vit C
One piece of wholemeal toast
2 egg whites, 2 whole eggs
Handfull of blueberrys
Omega 3 supp

2nd meal

Half a pot of cottage
1 small pear


3rd meal

Tuna bean salad, consisting of one tin of tuna, 1/2 a tin of kidney beans (unsalted) half a carrot, 1/4 onion, 1 raw clove of garlic diced, fresh parsley, one tea spoon of olive oil, lemon juice, 1/2 avocado, chilli flakes and pepper.
1 Apple

4th meal

Protein shake with a handfull of oats thrown in
1 Bananna

WORKOUT


5th meal (straight after workout)
Protein shake

6th

Lean beef stew, consisting of 2 small potatos, handfull of lean beef steak, carrots, onion, beef stock, pepper, salt and garlic.

7th

Cassian protein shake

Then just before bed I'll have a ZMA supp

[SocratesTX]

From the same post question just a moment ago

Calories in vs. calories out. If that food is above maintenance you'll gain, below you will lose. Again, you can lose fat on beer and pizza for every meal, just as long as there is a deficit created.

[miguelmolez]

From the same post question just a moment ago

Calories in vs. calories out. If that food is above maintenance you'll gain, below you will lose. Again, you can lose fat on beer and pizza for every meal, just as long as there is a deficit created.

OK point taken.


heres my workout and stats


I currently weigh 203 lbs. I am 31% BF.


My work out is as follows

day one

Rower 5 mins, stretch
Tredmill 10 mins
Reps Sets
Bench press 8/10/10/8 4
Incline Bench press 8/10/10/8 4
Butterfly bench 8/10/10/8 4
Tricep Rope pushdowns 8/10/10/8 4
Tricep V-Bar pushdowns 8/10/10/8 4
Bench press (close Grip) 8/10/10/8 4
Tricep pull ups 8/10/10/8 4


Tredmill 15 mins
Steps 10 mins
Boxing 5 mins
Strech


Day 2

Rower 5 mins, strecth
Tredmill 10 mins
Reps Sets
Standing Barbell bicep curls 8/10/10/8 4
Preacher curls dumbells 8/10/10/8 4
Front delt raises 8/10/10/8 4
Side delt raises 8/10/10/8 4
Standing EZ bar bicep curls 8/10/10/8 4
Dumbell rows 8/10/10/8 4
Seated rows 8/10/10/8 4
Bicep pull ups 8/10/10/8 4
Shrugs 8/10/10/8 4

Tredmill 15 mins
Steps 10 mins
Boxing 5 mins
Strech


Day 3

Rower 5 mins, strecth
Tredmill 10 mins
Reps Sets
Squats 8/10/10/8 4
Legs presses 8/10/10/8 4
Leg extentions 8/10/10/8 4
Seated hamstring 8/10/10/8 4
Calf raises 8/10/10/8 4
Crunches with weight 25/30/20 3
Weight leg raises 8/10/10/8 4
Cradle 25/30/20 3

Tredmill 15 mins
Steps 10 mins
Boxing 5 mins
Strech




Day 4 (just cardio)

Rower 10 mins
Strech
Tredmill 15 mins
Stepper 5 mins
Cross trainer 20 mins
Boxing 5 mins
Strech

[SocratesTX]

At 31% you're going to make good progress in a short amount of time. My guess is that you activity has been limited. My other suggestion is going to be to simplify your workout. You don't need all of the isolation exercises. My routine is pretty simple and is very effective even now at 185 lbs. 12% bf.

Full Body 3x a week 3x10/8/8 weight increases to max working weight on last set, increase weight slightly each week (I use 5 lbs. increments for BB Bench for example)

BB Bench Press
Pull Up
Weighted Dips
Seated DB Shoulder Press
BB Curl
BB Squat
Hanging Knee Raises

There are other compund exercises that I use and you can alternate them by workout, but simple compound lifts will provide better results for you at this time imo.

Oh yeah, and cardio on your off days and have one rest day. Cardio can be anything that keeps your attention, one form is not better than another.

[miguelmolez]

At 31% you're going to make good progress in a short amount of time. My guess is that you activity has been limited. My other suggestion is going to be to simplify your workout. You don't need all of the isolation exercises. My routine is pretty simple and is very effective even now at 185 lbs. 12% bf.

Full Body 3x a week 3x10/8/8 weight increases to max working weight on last set, increase weight slightly each week (I use 5 lbs. increments for BB Bench for example)

BB Bench Press
Pull Up
Weighted Dips
Seated DB Shoulder Press
BB Curl
BB Squat
Hanging Knee Raises

There are other compund exercises that I use and you can alternate them by workout, but simple compound lifts will provide better results for you at this time imo.

Oh yeah, and cardio on your off days and have one rest day. Cardio can be anything that keeps your attention, one form is not better than another.

Thanks for that mate, really appreiate it.