Please evaluate my routine.

[Jefedesalto]

Ok, so I am a 27 year old male in the Army. 21% BF at 212 lbs according to my last weigh and tape test a month ago. I am now 208 lbs. I am asking someone to please evaluate my routine as I am trying to drop fat and be leaner. Nutrition wise I am eating a healthy low carb high protuen diet and snacking about 150-200 calories every 3 hours. Nutrition is good and I am at a 1200 calorie a day deficit.

Ok so my workout is 5 days a week.
Monday and Thursday is chest and back, alternating between both. I do 5 exercises for each muscle group at 3 sets of 15. I alternate exercises between bar and dumbbell with pull ups and dips every time I work chest and back.
Protein bar
Then 30-40 minutes on treadmill with hr at 170 bpm

Tuesday and Friday is biceps and triceps. Same amount of exercises and reps as chest and Back. I rest for about 30 secs between sets to keep my heart rate elevated.
Protein bar
Then 30-40 minutes treadmill at hr of 170 bpm.

Wednesday is abs 45 minutes vigorous with a trainer, starting with 9 minute abs then a mix of leg raises, flutter kicks, etc... With 1 minute rest between 2 minutes of exercise.
Then shoulders 4-5 exercises at 3 sets of 15.
Then legs if there is time.

Saturday and Sunday rest.

I am taking 50mg testim 1%, fish oil, b-12, and a multi-v everyday.

I would like someone to tell me if this is an ok routine and offer up suggestions. I started working out again in January and have lost about 20 lbs since but I feel as though results aren't coming fast enough. I do not want to be one of those guys in the gym who can bench press a truck but has a homer Simpson belly. Thanks a lot for the help. I REALLY appreciate it.

[tc5998]

Ok, so I am a 27 year old male in the Army. 21% BF at 212 lbs according to my last weigh and tape test a month ago. I am now 208 lbs. I am asking someone to please evaluate my routine as I am trying to drop fat and be leaner. Nutrition wise I am eating a healthy low carb high protuen diet and snacking about 150-200 calories every 3 hours. Nutrition is good and I am at a 1200 calorie a day deficit.

Ok so my workout is 5 days a week.
Monday and Thursday is chest and back, alternating between both. I do 5 exercises for each muscle group at 3 sets of 15. I alternate exercises between bar and dumbbell with pull ups and dips every time I work chest and back.
Protein bar
Then 30-40 minutes on treadmill with hr at 170 bpm

Tuesday and Friday is biceps and triceps. Same amount of exercises and reps as chest and Back. I rest for about 30 secs between sets to keep my heart rate elevated.
Protein bar
Then 30-40 minutes treadmill at hr of 170 bpm.

Wednesday is abs 45 minutes vigorous with a trainer, starting with 9 minute abs then a mix of leg raises, flutter kicks, etc... With 1 minute rest between 2 minutes of exercise.
Then shoulders 4-5 exercises at 3 sets of 15.
Then legs if there is time.

Saturday and Sunday rest.

I am taking 50mg testim 1%, fish oil, b-12, and a multi-v everyday.

I would like someone to tell me if this is an ok routine and offer up suggestions. I started working out again in January and have lost about 20 lbs since but I feel as though results aren't coming fast enough. I do not want to be one of those guys in the gym who can bench press a truck but has a homer Simpson belly. Thanks a lot for the help. I REALLY appreciate it.

Why not more legs? You seem in danger of overworking your arms. I'm not an expert though by any means! Also your caloric deficit seems a bit high - worried you will end up slowing your fat loss down if your body starts to think you aren't getting enough to eat.

[LupusYB]

Dude, thats a really big deficit. I recommend upping to the calories to around 600 below maintenance, and easing off the cardio. With that much of a deficit your body probably thinks its starving, and its likely you are burning mostly muscle and not fat.

Also, I highly Recomend Carb Cycling. It's very useful, and prevents plataeus.
I cannot post links yet because bb.com wont let me, but look up "tnation carb cycling codex" on google.

Good luck bro

[Jefedesalto]

Dude, thats a really big deficit. I recommend upping to the calories to around 600 below maintenance, and easing off the cardio. With that much of a deficit your body probably thinks its starving, and its likely you are burning mostly muscle and not fat.

Also, I highly Recomend Carb Cycling. It's very useful, and prevents plataeus.
I cannot post links yet because bb.com wont let me, but look up "tnation carb cycling codex" on google.

Good luck bro

I know the deficit seems high but I saw a nutritionist who recommended 1000-1200 calorie deficit. That's a with exercise burn deficit. My BMR is 2700 cal a day and I have a sedentary desk job. So I'm not burning much throughout the day at my desk.
Also I have been trying to drop 40 l s in 6 months. 208 today only 18 more to go.
Thanks for the reply.

[xSEA]

I notice you say low carb and high proteins, but I would need to see a daily schedule of your food choices, along with the hourly increments you eat in.

[Jefedesalto]

Why not more legs? You seem in danger of overworking your arms. I'm not an expert though by any means! Also your caloric deficit seems a bit high - worried you will end up slowing your fat loss down if your body starts to think you aren't getting enough to eat.

Thanks

[kingofbigmac]

Might want to take it easy on the cardio, man.

[Jefedesalto]

Might want to take it easy on the cardio, man.

Lol I have, thanks.

[Jefedesalto]

I know the deficit seems high but I saw a nutritionist who recommended 1000-1200 calorie deficit. That's a with exercise burn deficit. My BMR is 2700 cal a day and I have a sedentary desk job. So I'm not burning much throughout the day at my desk.
Also I have been trying to drop 40 l s in 6 months. 208 today only 18 more to go.
Thanks for the reply.

Hey bro, sorry it took me do long to reply. I appreciate your advice. I have found that tere is a big difference in that deficit when you have less bf. higher the bf % the higher a fl deficit you can handle. I'm going to try carb cycling next month. Thanks again man.