Newbie needing help

[RAiMA]

Hi all,

I'm a newbie around here. I've been exercising for a few months now with the aim to gain muscle mass, increase endurance and loose fat. I've had limited success on the first 2, but I need help with the 3rd.

I'm 32, 5"11, 89kgs with an estimated BF at 27%. I go to the gym about 4 times a week, and work out with intensity for about 45 mins.

My gym schedule is like the following:

day 1: Upper body work out, with a 10 - 15 min cardio to finish off
day 2: Lower body work out
day 3: rest
day 4: Upper body work out, with a 10 - 15 min cardio to finish off
day 5: Lower body work out
day 6: rest
day 7: rest or start day 1 cycle again

My diet is normally like the following:

08:30 am a) Musli bar and some beef jerky
08:30 am b) 3 boiled eggs whites
10:00 am Chicken Tandori wrap with letuce, tomato and yogurht
12:30 pm a) 1/4 Chicken breast side (no skin), with brocholi and baked potatos
12:30 pm b) foot long subway roast beef with double meat on brown. No cheese
12:30 pm c) Chicken subway wrap with double meat
12:30 pm d) Grilled fish with salad and steamed rice
04:00 pm Protein shake 320 calories 53g of protein
06:15 pm normally gym. Normally take Anator p70 drink
07:00 pm a) protein shake 20g of protein
07:00 pm b) Red rooster grilled chicken wrap or Classic roast with no gravy or skin
07:30 pm Red rooster grilled chicken wrap or Classic roast with no gravy if I haven't eaten it yet
09:30 pm Protein shake 320 calories 53g of protein

The a, b, c options are pretty much 1 of the options I take. I don't take all of them.

Is there anything else I can do to help loose more weight? Am I eating too much? Do I need to eat more/less of something?

Any help is greatly appreciated. Thanks in advance

[yoda]

Well, your diet looks ok. But i would up your cardio to 25-30 min of interval training after your weight's.

[HammerTech]

Either the interval training like Yoda said, or have separate days for cardio. I do 3 lift days, 2 cardio / abs days with a push-pull-legs split and aside from some stubborn areas that just about everyone has, it's working. You definately need to up the cardio from 10-15 minutes and you have room for it. It appears you have a pretty decent diet otherwise...perhaps some of the other more experienced may weigh in with more info.

[RAiMA]

Thanks guys, I'll try the extra cardio

[roehrigs01]

definitely extra cardio... try 30 mins....

I run on mon, weds, fri morning for 30 mins
I lift on tues night, thurs night, sun morning for 1-1.5hrs.

[jennyd]

I have to disagree with the interval training after your weights...well, at least if that's High Intensity Interval Training we're talking about...both the weights and the HIIT take too much out of you...and I think that doing it for 25-30 minutes is too much anyway.

My opinion (and this is just my opinion) is that if you're going to do 30 minutes of cardio after your weight training, you should do some form of moderately paced cardio.

If you're going to do HIIT, then you should do it for about 15 minutes, but separate it from your weights...ie do your HIIT in the am, and your weights in the evening, or do them on completely separate days.