Hi all, I've been getting myself in shape now for a while, around a year. Most of that time i spent maintaining my weight loss rather than moving forward.
But summer is approaching, and i am looking for some advice to put that icing on the cake.
Ok about me. I'm 23, a guy, and i'm around 5'8, 71-71.5kgs (post poop morning weigh in (forgive the crudeness)). I still however have love handles and a bit of flab in my lower belly area. I am moderately muscular, which may skew a BMI estimate.
My training schedule is as follows:
Day 1, 3, 5: morning cardio + pm weights & abs
Day 2, morning cardio + pm ashtanga yoga (90 mins)
Day 4, am cardio + pm cardio
Day 5, 6: Rest, with light yoga or stretches/breathing exercises.
The morning Cardio workout i do as soon as i wake up with just water and some caffeine prior. I do only a moderate session, 10-15mins yoga to warm up plus 10-15mins of star jumps, jogging, and other little exercising. I keep an eye on the intensity so i dont over do it, but i do build up a bit of sweat. I sometimes do a long cool down of a lot of stretching and breathing exercises.
The weights workout is just a typical heavy compound focused, free weight / body weight 3 day split. I mix it up every 3 weeks and have a recovery week on week 4. The workouts consist of 10 mins warm ups/downs and 15mins of abs
The cardio sessions are high intensity, usually with a mixture of different types of exercise, they go for around 45-60mins.
Ok now my diet. I think i may need to increase my diet due to the amount of exercise 'm doing. My diet is fairly simple, i eat 720grams of meat a day in 4 servings, with veggies. I have basmarti rice (gluten intolerant) for carbs in the morning and early afternoon. And i have fruit and juice for pre and post workout meals. I also take supplements... Including, creatine, whey protein (2 servings a day), Man scorch weight loss pills, green tea, flaxseed oil + glucosamine with other oils/fats for joint health, fibre and a multivitamin.
My daily calorie intake is around 2200-2400, depending on how much sauces i may use or how large fruits are or other unavoidable variables. 38-42% carbs, 38-42% protein and 20% fat.
Ok, sorry for writing up a war and peace size thread, i just wanted to put everything out there so the experts can help.
Now i have some questions!
Am i over training?
Can i increase the amount of cardio exercise?
Am i under eating? Should i increase carbs?
I am willing to do anything to help my progress and get my body fat down into single figures. Motivation or time is a non issue. Atleast in the short term.
Thanks a heap for reading!!