Advice.

[oyyou2]

Hi,

I need help moving some of my fat. I've been been training now for around 4 months, Shoulders and back twice a week with 3 sets 12 reps and then chest and arms once a week 8 reps 5 sets. I alternate between two weeks. I also do a 10 min CV warmup before every session, I also climb 2 to 4 times a week.

I haven't lost any weight since I started training but have toned up alot. I'm 5'9 and weigh 13 stone.

I used wired before a workout and pharma whey afterwards.

My typical diet would be

06.30 Oats made with water and a protein shake
10.00 Poached Eggs on wholemeal toast
12.00 Sandwhich or pasta with chaicken
14.30 Apple and a protein shake
18.00 Tea which consists of a homemade chinese, chlli con carne, spag bol or something along those lines.

The time I train varies throughout the day as I work shifts.

Any advice as what to change or supplements to introduce appreciated.

[Gavin Laird]

Hi there,

First Q - When do you train your lower body?

[Belly]

Originally Posted by Gavin Laird

Hi there,

First Q - When do you train your lower body?

Exactly what crossed my mind...

[edd]

isn't it always the way?
check in the fat loss forum about not training legs, did have link but lost it :-(

[oyyou2]

Sorry totally forgot about that, I train my legs once a week and have a dedicated session.

[edd]

the twin statements

i train my legs

and

i have a dedicated session once a week

don't work in my opinion, you should be training them at least every other session. minimum.

http://www.phd-supplements.com/forum...read.php?t=417

this is the link, i was at work earlier so could not link it.

meals seem reasonable although quantities are not mentioned (oats and water with whey? how much? 200g oats and 10g whey? eggs and bread, how many eggs, how much bread?) the 3 middle meals seem clumped together and the first and last quite far from the next/last meal.
there is no fat mentioned in your meals, why?

you do a CV warm up to then lift weights....is there a reason for this? if i was doing a weights session i'd warm up with lighter sets rather than cardio. there is nothing about jogging that prepares your chest for a bench session

sorry if this seems abrupt and nitpicking but information does help a lot. at least you are training your legs

[oyyou2]

I have 250g of Oats and 20g of whey, 1/2 slices of toast with 2 eggs, a handful of pasta and a chicken breast. My fats are all in my tea tbh, with homemade chinese for example I get groundnut oil, seseme oil and such like and with my pasta theres a little olive oil in there too.

[edd]

wow 250g oats?!! that is a huuuge amount if you want to lose weight, i'd aim for 100g max personally! (250g would be fine for adding mass though)
you want fat every meal add in some nuts as they're convenient, am sure someone else will chip in but i'm off out mate

[oyyou2]

I'll cut down on the oats and maybe stick some almonds in there too. Thanks for the link mate makes sense really I'll tweak my training to include two sessions a week.