My workout routine and nutrition for fat loss

[periman]

Hello guys. I would like to let you know my nutrition and workout routine and I would like you to comment and give me some more advice or just tell me your opinion. All comments and opinions are welcome . So you have some idea were my stage is, I started working out seriously from April 2011 almost a year now. I was 113 kg and 23.3% fat. From April 2011 to until late October 2011 I went to 87kg and 9.5% fat. Then during Christmas Holidays until now I went to 92 kg and 13% fat. My measurements now are 92kg, Waist 81cm (31.9 inches), Chest 101cm (39.8 inches), Buttocks region 104cm (40.9 inches), Abdomen 88cm (34.6 inches), Arms 40cm(15.7 inches), legs 60cm (23.6 inches).

My Workout Routine:

MONDAY: CHEST

3 sets at peck deck machine for warmup.
Bench Press 5x5
Incline Flys 4x10
Arnold Flys 4x10
Vertical Presses Machine 3 DropSets
Then I finish with this Superset--- Cable Crossover 3 until Failure, Peck Deck 3x12, Dips 3x15. So I do 1set Crossovers, the without rest I go to do 1 set at peck decks, and then 1 set of dips. I do this at 3 cycles.No Rest Between Sets. Then I rest For About 1,5 - 2 minutes and start again.
30-45 minutes cardio at treadmill, at maximum incline fast walk. Approximately I loose 900-1000 calories.

TUESDAY: BICEPS & TRICEPS
Biceps:
I do these as a superset with No rest between sets. Then I rest again for 1.5-2 minutes and start again.

Barbell curls 3x10
Bicep Concentration Curls 3x10
Dumbell Curls 3x10
Dumbel Hammer 3x10

Triceps:
I do these as a superset with No rest between sets. Then I rest again for 1.5-2 minutes and start again.

Overhead Extension 3x10
Triceps Bar Pushdowns 3x10
Rope Pushdowns 3x10
Skull Crusher Machine 3x10
30-45 minutes cardio at treadmill, at maximum incline fast walk. Approximately I loose 900-1000 calories.

Wednesday: LEGS

I do these as a superset with No rest between sets. Then I rest again for 1.5-2 minutes and start again.

Dumbell Squats Wide 4x15
Dumbell Deadlifts 4x15
Dumbell Reverse Lunges 4x15
Dumbell Squats Close 4x15

Then I go to the Machines. Again I do this as a superset With No rest Between Sets, as a dropset.

Leg Extension 3 DropSets
Leg Curls 3 DropSets
Seated Curls 3 DropSets

Then I move to Calves also in supersets.

Seated Calves 3x15
Doney Raises 3x15
30-45 minutes cardio at treadmill (Incline).


NOTE: I do all these excercises with Light Weights Due to the fact that I have the bad genes of putting most of my bodyfat at my legs, which caused my body to be non-symmetrical.

THURSDAY: SHOULDERS

Hammer Press Machine 5 Sets (20,15,10,6,4 with increasing weight)
Seated Barbell Shoulder Presses 4x10
Upright Row Barbell 4x10

Then Superset Front Raises 2x10 with Dumbbell Side Lateral Raise 2x10 (Sometimes I change this superset With 3 DropSets Dumbbell Side Lateral Raise)
Military Press Behind Head 3x10
Dumbell Press 3x10

Shrugs Front 3x10
Shrugs Behind 3x10
30-45 minutes cardio at treadmill (Incline).

FRIDAY: BACK

Superset:
Lat Pull Down Close 3 to Failure with Lat Pull Down Wide 3 to Failure.
Seated Cable Row 4x10
Then I do SuperseS 2X10 Single Arm Row (Close) with 2x10 Both Arms Row (Wide)
Dumbell Bent-Over Row 4x10
30-45 minutes cardio at treadmill (Incline).

SATURDAY: LEGS AGAIN

With 30-45 minutes cardio at treadmill (Incline) at the end.

About Abs I used to do everyday one day upper abs then lower abs, then again upper and goes on. I do this for a month then 3 times per week. I have to improve My Abs Routine a lot, Any Abs Workout Plans Guys???

Now About My Nutrition and supplementation.


A
Breakefast - Snacks & Before Gym
CORNAFLAKES,WEETABIX/OATS WITH MILK OR JUICE
YOUGHURT PLAIN OR FRUIT YOUGHURT WITH RICE CAKES OR ALMONDS
RICE CAKES WITH HONEY AND MILK OR JUICE
EGG WHITES WITH TOASTS, TOMATO, CUCUBER
FRUIT OR FRUITSALAD
KOLOKOTI/TAHINOPITTA (DIET)/SPANAHOPITAA
SANDWITCH WITH PEANUT BUTTER AND HONEY, ROAST,TUNA
CHICKEN ,EGGS,TURKEY,MINCE MEAT,COTTAGE
CHEESE, LIGHT CHEESE, FETTA CHEESE 0% FAT
PROTEIN SUPPLEMENT WITH MILK OR WATER


B
Lunch(NOT After 19:00)
POTATO SALAD WITH TUNA, CHICKEN
PASTA WITH TUNA SALAD, CHICKEN , MEAT
EGG WHITES WITH PASTA AND SALAD
SPAGETTI WITH MINCE MEAT, SOUVLAKIA
BROWN RICE,VARIOUS MEATS OR FISH AND SALAD
RABBIT, BIFTEKIA,SYKOTAKI, TURKEY
ALL VEGIES, FASOLAKI, REVITHIA,LENTILS, CARROTS
FRUITSALAD
SANDWITCH WITH ROAST, TUNA, EGGS, CHICKEN
TURKEY, MINCE MEAT AND SALAD


C
DINNER OR WHENEVER I WANT
SALAD WITH TUNA, CHICKEN , ROAST, TURKEY
EGG WHITES, LIVER, MINCE MEAT AND OTHER MEATS OR FISH
COTTAGE CHEESE, SOYA, DAIRY (LIGHT)
SPINACH, BROCCOLI, KOUNOUPIDI, MUSHROOMS
VARIOUS MEATS AND FISH ONLY , WITH SALAD
PROTEIN SUPPLEMENT WITH MILK OR WATER


STRICLY AVOIDED:
CARBOHYDRATES AT NIGHT (AFTER 19:00) (A) AND (B)
EXCEPT PROTEIN SUPPLEMENT WITH MILK OR WATER
SOFT DRINKS,SWEETS, FULL FAT DAIRY, GYRO KOTOPOULO,
VODINO,GIAHNISTA, FRIED, CANS
OF FRUITS WITH SYROP, PRODESSED FOODS, TOO MUCH QUANTITY OF ALCOHOL
AND COFFEE, OILY FOODS
WHITE RICE, WHITE BREAD

I Try To:
EAT SMALL FREQUENT MEALS, 8 GLASSES OF WATER DAILY
ALWAYS EAT BREAKFAST, DON’T LOOSE MEALS,
EAT AT THE SAME TIME
EAT SOMETHING BEFORE AND AFTER GYM FROM (A)
RIGHT AFTER GYM - PROTEIN WITH MILK OR WATER

Sample Day With Supplements:

TIME MEALS
06:00 3 NITRIX, FAT BURNER,TBOMB
07:00 (A) OATS & MUESLI + 1 SCOOP OF WHEY WITH LACTOSE FREE MILK
1 SCOOP OF GLUTAMINE
AFTER BREAKFAST: 1 OMEGA 3 , 2 PINK MAGIC, 2 PRIME
10:00 (A) TUNA, POTATO + SMALL SALAD
13:00 BEFORE LUNCH: FAT BURNER, 3 NITRIX AND TBOMB
(B) OR (B) + (C ) BEANS + FISH FILLET
AFTER LUNCH: 1 ANIMAL PACK SACHET, 2 PINK MAGIC, 2 PRIME 1 OMEGA3
16:00 1 SCOOP WHEY IN WATER
16:30 JACK 3D
17:00 (GYM)
18:30 (POST W.O) DARK MATTER (MHP)(1 SERVING) Or NO SYNTHESIZE
19:30 ONLY FROM (C ) CHICKEN WITH SALAD + FAT BURNER OR
21:30 ( C) ONLY FROM (C ) (OR) 1 SCOOPT WHEY + 1 SCOOP GLUTAMINE
BEFORE BED (30 MIN) 3 POWERFULL + 3 NITRIX

During The day I try to Drink as much water as possible. I also drink Coffee and Green Tea.

During Led Day I do not consume carbohydrates at all.
Example of nutrition Plan During Leg Workout:

06:00 3 NITRIX, FAT BURNER,TBOMB
07:00 PROTEIN SHAKE WITH1 SCOOP OF GLUTAMINE
AFTER BREAKFAST: 1 OMEGA 3 , 2 PINK MAGIC, 2 PRIME
10:00 PROTEIN SHAKE
BEFORE LUNCH: 3 NITRIX , FAT BURNER AND TBOMB
13:00 4 WHOLE EGGS AND 4 EGGWHITES 2 PINK MAGIC, 2 PRIME, 1 OMEGA3 , 1 ANIMAL PACK SACHET.
16:00 PROTEIN SHAKE
16:30 JACK 3D
17:00 (GYM)
18:30 POST WORKOUT DARK MATTER OR NO SYNTHESIZE
19:30 PROTEIN SHAKE WITH WATER 2 PINK, 2 PRIME, 1 OMEGA 3
21:30 PROTEIN SHAKE WITH WATER AND GLUTAMINE
BEFORE BED (30 MIN) 3 NITRIX AND 3 POWERFULL

I use this diet plan close to summer also. 3 days on 1 day off were I can eat carbohydrates.

Guys I want your opinion on this plans. Sometimes I think My metabolism slows down to handle this diet low in calories. I will need your opinion here and comments please. I accept suggestions and any chages you think will improve my plans. Now I am planning to start the Kris Gethin 12Week plan, What is your opinion to this? Will I loose fat with his plan? Anyone tried it? Thank You,

Waiting for your response (Good or Bad)

Periman