Overweight at 20! need help

[Loooda]

Hi Guys,

VERY new to this...

Basically, im 20 years old, 5 11" and weigh around 207lbs

My aim is to loose the fat and gain some confidence in my self / body

Im training 5 days a week with this plan

Monday – Chest

Flat Bench Press X4
Incline Bench Press X4
Decline Chess Press X4
Cable Flyes X4
Machine Flyes X4

Tuesday - Back and Biceps
Lat Pull down X4
Cable Lat Row X4
Lat Row Machine X4
Straight Lat pull machine X4
Bicep Curl X4

Wednesday - Shoulders
Seated shoulder press Smith) X4
Machine should press X4
Machine opposite flyes X4
Cable side lateral X4

Thursday – Triceps and Abs
Tricep Pulldown X4
Tricep Flick X4
Skull crushers X4
Total crunches X3
Normal abs X3

Friday – Legs
Calf Pull down X4
Leg Press X4
Calf press X4
Single leg extensions X4


My diet has changed and i am now eating

Breakfast : Porridge
Lunch: Steamed turkey breast and broccoli
Dinner: Tuna/Chicken salad


Im wondering what tips youve all got please?
all advice is appriciated and as iv stated before....Im NEW to this.
Would rather not be ripped / ridiculed as i am only here for help guys

Thanks

[GarethDent]

If you're looking to lose fat, aka start a cut.

Any weight lifting routine is as good as the other, as weight lifting will become more for pushing you're body to fatigue and burning extra calories (on top of the 14? hour motab boost it gives you) Lower the sets and higher the rep ranges. Try to be doing like 3 x 10-12 per exercise as to really wear the muscle down.

Your diet seems pretty good, full of protein and carbs in the morning. Only thing is, we have no idea on your portion sizes.

207x16= 3312 is how much you need to consume to keep your body weight. Most people will reccomend you take away 500-1000 calories for maximum weight loss


Use myfitnesspal (google it)
Sign up, it is a free calorie counter. Anything you stick in your mouth you add onto this and it will tell you how many calories you got left for the day.

Avoid sugars, diet coke & water for you sir

Good luck, don't forget to post progress pictures.

[Loooda]

Thanks man!

As for sizes....
Breakfast : Porridge 57g
Lunch: Steamed turkey breast and broccoli 1 turkey breast (cant get exact weight atm) and cup full of broccoli
Dinner: Tuna/Chicken salad - 1 chicken breast or 1 tin of tuna and average salad portion

I am also taking green tea extract

I have only been lifting for around 4 weeks and already am starting to feel better / see slight gains.
Weights have icnreased ever so slightly which is a great confidence boost!

[Nosferalto]

Train using SS (Starting Strength). Read this sticky: http://forum.bodybuilding.com/showth...hp?t=131379243

It's the best program for a beginner to build a strength base at first. It is not very good to add muscle but in the long term, you will benefit a lot from it.
Basically, you have weight lifting three times a week and on non lifting days you could do cardio to help losing weight.

Also, DIET. I can't stress the importance of diet. Read the stickys.

[ATBFTW]

I think you are too careless about your diet, diet is everything especially if you want to lose weight. Aim at a 500-700kcal deficit and don't forget refeeds. Search also on "IIFYM".