Cut Fat Gain Muscle (Help)

[doshimilan]

Whats up everybody,

I've done a decent amount of research and am pretty sure I am implementing it well, but not seeing what I wanna see.

diet:

breakfeast - instant oatmeal (1 pack) or 3-4 egg whites (alternate between these two, oatmeal has roughly 100 calories, 8 grams of sugar, 5 grams of protein)

Snack: 1 oz Almonds

Lunch: Turkey sandwich - no cheese, teaspoon miracle whip (I stack the turkey a decent amt, I'd guess roughly 25 grams of protein in the sandwich, very low amt of fat from low fat miracle whip)

Snack: 1 oz Almonds again

Dinner: Chicken Breast w / sweet potato

or Lean Ground Turkey tacos on multigrain tortilla

Just a few examples, I have a variety of menu items, all about the same nutritional value.

All this with roughly 2 to 3 protein shakes (made with water)

All diet revolves around a high protein intake.

As far as workout routine:

Mon - Chest / Tricep - 5 exercises for chest each at 3 sets 25 reps, 15 -20 reps, and 10 - 15 reps.. I do this for flat, incline, decline, outer, inner

Tricep - Same set and rep routine, tricep push down with rope, overhead tricep push with rope, palms face up tricep push down with straight bar...

Tues - Legs / Shoulders - Same set and rep routine as above, squats, quad push, hamstring pulls, calf raises... Shoulders - shoulder press with bar, shoulder raise with bar, lateral raise with dumbells, shoulder shurgs, straight arm dumbell raise with dumbells.

Wed - Back / Biceps - Lat pull down, pull-ups , rear delt pulls, lat raises, bent over rows

spider curls, preacher curls, suicide bicep curls with bars, front bicep preacher curls, decline bicep curls

I vary routine roughly every month so that I'm not developing muscle memory with these routines.

I make sure I get roughly 25-30 minute of HIIT Cardio 3X a week.

This isnt reducing how I think it should, abs still hidden..

Currently, I'm 155, 5'7.

Strength: usually flat bench 135 25 times straight, then up to 145 for 15 - 20 reps, then 10-15 reps i usually stick to 145 cause im pooped!

Pull-ups - Can do 10 no prob.... second set, can do 10 little more of a prob.. 3rd set can do about 6 then i need a 20 sec break and can finish out remaining 4...

Biceps, can preacher curl 25 lbs on each side of the creacher curl bar roughly 10 - 15 times....

Advise??

[HOUSTON TEXAN]

I already replied to your other post.

[doshimilan]

Yep, saw your reply. "Your diet and training suck. " Brutal, but honest and I can appreciate it I posted on this forum as well as it deals with workouts, the other forum being cardio.

I'll look into waterbury method, seems to be a lot different than what I do. Believe it or not, the workout routine I received was from a bodybuilder, so I'm surprised that training sucks.... it makes me sore all the time, which I thought would be a good thing.

The diet, I agree, I dont seem to eat enough... The amount I eat is satisfying, doesnt leave me hungry, but I guess I need to eat roughly 2300 calories according to Shape fits diet plan. Thats a lotta calories, I bet I get only 1400 - 1500 a day....

Here is what I dont understand, if I a meating 155 grams of protein daily and intaking roughly 1500 calories a day, and lifting and running, how am I not lookin ripped by now??

Also your suggestion on "
For diet go to the diet section and read "read before posting..it will save time" Not too familiar with this website yet, but how do I get to this location?

Thanks for your help man!

[HOUSTON TEXAN]

-You need protein AND calories to gain muscle.
-You're probably not too hungry because you're not doing heavy compound movements that are in the Waterbury Method that burn tons of calories.
-Look at what supplements that bodybuilder takes, bet you can't count them on two hands and that is why his training sucks for the ordinary person example being you.


The thing I told you to read about diet is below this.

viewtopic.php?t=4681


Your welcome.

[swanso5]

- add fruit to meal 1
- you should be getting 10 - 20% of your toal cal's at breakfast
- fruit andf protein for meal 2 but can add nuts if you like
- add veg and/or salad to meal 3
- protein, veg, sald and nut for meal 4
- add veg to dinner
- 1 shake a day having straight fafter workout...you'll also need some carbs with that (bread, pasta, rice or sugary cerial)
- eat cal's don't drink them
- full body workouts...yes the waterbury method...doing as written
- bodybuilding splits suck complete arse
- cut cardio to 2 sessions a week max and do sprints 1 day and intervals the other
- i don't care what you can curl...what can you deadlift?