Please critique my diet and training for fat loss

[ATL_K9]

Hello all,

Sorry this is kind of lengthy. I didn’t want to leave anything out. I’m looking for some constructive criticism about my diet and training. I seem to be stalling when it comes to fat loss. I got down from 245 down to 210 about a year ago and kept it off but can’t get lower for the life of me. My main goal is to get inside 10-12% body fat relatively quickly but realistically as well. I have no illusions of what is required from a lifestyle alteration. I want a consistent loss over the next several months. I am currently 31 years old 6ft tall, 210 and hovering at about 23% body fat, with a pretty decent build and muscle mass. I have been training consistently for years and have been able to increase my muscle considerably in that time frame naturally with bulking. I would like to get down to about 185 and as shredded as possible. Not contest shredded but I want the oblique hip line cut. Any advice or mods you think would increase the effectiveness overall please feel free to jump in. I work in the corporate world so I am at a desk all day pretty much. The only activity I get is my daily gym time. Access to meals is no issue as I have a mini fridge in my office.

Daily intake: (today I totaled this on myplate Livestrong.com, about 2100 cals, 88g fat, 165g carbs, 197g protien)

Daily liquids (1gal or more of water {a few vitamin water zeros}, 2-3 cups black coffee periodically)

7:30am – 3 egg whites boiled, 1 whole egg boiled (lightly salted)
- 1 packet Quaker weight control banana bread oatmeal
- 1 tbsp. Spectrum Flax oil
- Multivitamin, also a B complex, E, D, glucosamine/chondroitin MSM
10:30am – 1 scoop “oh yeah” chocolate with water (or 2 scoops Pro Complex)
- 1 serving Creatine monohydrate powder
- 1 serving Glutamine powder
- 1 oz. raw almonds
1:30pm – 4 oz. chicken breast (or fish) either grilled or pan fried with PAM spray (lightly seasoned)
- 1 cup of broccoli cauliflower mix steamed (or asparagus)
- 1 packet Gerber organic apple sweet potato puree
- Texas Pete on the chicken and vegies
- Multivitamin, also a B complex, E, D, glucosamine/chondroitin MSM
4:30pm – 1 scoop “oh yeah” chocolate with water (or 2 scoops Pro Complex)
- 1 serving Creatine monohydrate powder
- 1 serving Glutamine powder
- 1 oz. raw almonds
5:30/6 – 7:30/8 – train
7:30/8pm – 1 scoop “oh yeah” chocolate with water (or 2 scoops Pro Complex)
- 1 serving Creatine monohydrate powder
- 1 serving Glutamine powder
9:30pm – 4 oz. chicken breast (or fish) either grilled or pan fried with PAM spray (lightly seasoned)
- 1 cup of broccoli cauliflower mix steamed (or asparagus)
- 1 cup steamed rice (white or brown) (measured after cooked)
- Texas Pete on the chicken and vegies and rice
11:30pm – 7am – Sleep

I have done several variations and methods of training over the years and I have gotten my body to where I really like it size wise and strength wise just not fat wise. I have done traditional splits, trained heavy, light, interval, plyometric, even a bit of cross fit here and there. I now am at the point where I am incorporating a lot of heavy lifting of traditional staple movements along with HIIT in between sets to keep heart rate up and endurance up. I really like how I feel and what it’s doing. I am a freaking leet, ninja animal right now in the gym. I hope with the right combination of food I can get where I want to be. Just to preface, I have done the heavy lifting with lots of rest etc and quite frankly it’s just not me. Not trying to bulk. I prefer the continuous pace that keeps the heart up and cardio throughout the entire workout.
Training:
Monday: BACK, Heavy (4-6 reps on weights, 3 sets per movement)
- Barbell rows wide, Lat pulls wide, seated row narrow, lat pull narrow, shrugs, hyper extensions
- Between each set I jump on the concept rower for 30 pulls at medium resistance.
o After each rower set I immediately do a set of abs
 Repeat throughout entire workout
- Cardio post workout: 10 min stairwell from hell HIIT on stair mill.
o 40 seconds slow walking up steps, 40 seconds sprinting flat out up steps
- 20 min Sauna
Tuesday: Chest, Heavy (4-6 reps on weights, 3 sets per movement)
- Flat Bench, Incline bench, weighted dips, dumbbell fly, pec machine fly
- Between each set I jump rope for 60 seconds, as many double unders as possible.
- Cardio post workout: 10 min stairwell from hell HIIT on stair mill.
o 40 seconds slow walking up steps, 40 seconds sprinting flat out up steps
- 20 min Sauna
Wednesday: Cardio Only
- 1 hour stair mill, 70% max heart rate. Alternating walking forward, backward, sideways
- 20 min Sauna
Thursday: Shoulders, Heavy (4-6 reps on weights, 3 sets per movement)
- Bar standing press, bar upright row, Fly’s (side, front, rear), bar shrugs
- Between each set I jump on the concept rower for 30 pulls at medium resistance.
o After each rower I immediately do a set of abs
 Repeat throughout entire workout
- Cardio post workout: 10 min stairwell from hell HIIT on stair mill.
o 40 seconds slow walking up steps, 40 seconds sprinting flat out up steps
- 20 min Sauna
Friday: Arms, Heavy (4-6 reps on weights, 3 sets per movement) (alternate/superset)
- Barbell curl/lying triceps press, Hammer curl/rope press downs, concentration curls/Kickbacks
- Between each set I jump rope for 60 seconds, as many double unders as possible.
o After each jumping set I immediately do a set of abs
 Repeat throughout entire workout
- Cardio post workout: 10 min stairwell from hell HIIT on stair mill.
o 40 seconds slow walking up steps, 40 seconds sprinting flat out up steps
- 20 min Sauna
Saturday: (REST) or possible Cardio Only
- 1 hour stair mill, 70% max heart rate. Alternating walking forward, backward, sideways
- 20 min Sauna
Sunday: Legs, Heavy (4-6 reps on weights, 3 sets per movement) (alternate/superset)
- Barbell squat, leg press, stiff leg dead lift, quad extensions, ham curls.


Thanks so much! Looking forward to the comments.

[witties]

Great program u have good foods, your doing great..

Only thing I have to say on shoulders, chest and arm day u could have few more compound lifts and variation is always good. Deff have a set detailed and foccused training program very impressed

[TrainerTC21]

Great Diet. Only thing i would be able to say is to replace one of the procomplex shakes with a vi shake. I have ben taking the vi shakes and helped me stay the same bodyfat and continue to gain muscle due to the low calorie count in the shakes. Its up to you, I would say its definately worth a try. TrainerTc.bodybyvi.com