is this diet & training schedule ok

Darren

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...........

Young Gun

Darren

ok cheers for your meal plan....looks good

But what about the training plan is this ok?

Nidge

Your training looks ok to me mate. I'd like a routine like that it's something I could get used to with 4 on and 4 off.

Mr Nice

Ok bro diet you need to up your protien use this guide line eat 1.5grams of protien per lb of bodyweight from lean sources of protien. Carbs try 1-1.5grams of carbs per pound of bodyweight coming from slow burning sources eg wholegrains eat most of carbs in morning and before training. Fat let that com from protien and carb sources add epa and mcts to your diet though. Add cardio to your programe 20mins 3 times a week to start with try doing a bodypart once a week not twice. depending if your losing weight or not adjust diet eg lower carbs abit or and add 5mins extra to cardio sessions keep adjusting when your bodyweight wont drop do this untill you reach you ideal body fat level, Remember to do things gradually this prosses shouldnt be rushed. Let me know how it goes. Good luck.

Nick500

I agree with Mr Nice although I think to get some healthy fat sources is important too, perhaps a small amount of avocado or a handful of nuts - having good quality fatty acids is just as important in fat loss as it is in bulking up.

Hes right about EPA too


Nick

Mr Nice

At last someone who agrees wicked to have back up bro.

Young Gun

I agree with the above.

Darren

cheers lads.
All the advice is been taken & i will use it.

went weight training today for teh 1st time in 6 years done
my chest & back routine.
My back,chest & arms stayed pumped for a good 3 hrs after.
Slowly getting my body use to the strain for about a month before starting the diet as well

Darren

it took me some thinking to sort out a routine because of the 4 days on 4 days off shift work

cheers
Daz