I have a good love handle
ops: at the moment due to not trainig fro 6 years & need to loose that & some body fat while maintaining muscle & building on it.
So any suggestions on the routine & diet below would be helpful
I work shifts so i have shown approx time of eating
My meal plan
Time Time Meal
Days Nights
06:30 18:30 1. small bowl of Bran Flakes, 2 eggs (poached or hard boiled)
08:30 12:30 2. Whey , 1 apple
10:30 22:30 3.Pita bread with with fish or chicken with salad & some pasta or rice
12:30 00:30 4.Potatoe (boiled or baked) with chiken or fish
14:30 02:30 5.Whey
17:00 05:00 6.fish,chicken,meat with potatoes & veg
If still hungry in between going to bed have a Whey Drink
Drink as much water as i can with & between meals
Drop my love of choclate & crisps.
The plan is to help drop some of the fat i have built up over the last 6 years & due to the injuries caused by my motorcycle crash.
I want to harden,build muscle while loosing fat.
The only Training plan I can think of doing is 4 days training with 4 days no training as i work 12 hour shift 8 till 8 4 days on 4 days off & on top of this around 70+ mins commuting each way.
Day 1 chest & back
Day 2 Shoulders & arms
Day 3 Legs
Day 4 Chest & back
Day 5 to 8 at work
Day 9 Shoulders & arms
Day 10 Legs
Day11 Chest & back
Day 12 Shoulders & arms
Day 13 to 16 at work
and on and on...........