Intense weight loss program -- give suggestions.

[Yureeka47]

Hi, I went away to school for the fall and winter, and lost track of my work out routine. I have gained approximately 10 - 15 pounds of fat!

Summer started, and I realized I have let myself go. (I went from about 165 - 170 to about 182lbs). Luckily, I have no shortage of motivation and self-realization to set my wheels in motion and fix my shortcomings.

I have lost 9 pounds in the last 3 weeks of very intense training. However, to my horror, I think I am losing muscle as well (I had a solid frame.. not huge or anything, but I looked fit and I was content with that).

Here is my daily routine... Modify it please! Keep in mind I work at one job 7:30am - 2pm, and I work 4:45 - 8:45 at my other job every day).

Monday:
6:30am (2 eggs, whole wheat bread, low fat yogurt)
-10 minute bike ride to work

11:30am (pita sandwich --low fat turkey, vegetables etc.; 2 low fat yogurts, turkey jerkey, some sort of juice)

2:00pm -10 minute bike ride to the gym.. work out my shoulders for 45 minutes.

3:00pm - 15 minutes of HIIT

3:30pm - eat two bowls of vector cereal

4:15pm - 30 minute bike ride to my second job

8:45 - 30 minute bike ride home

9:30 - dinner.. varies.. some sort of low fat, high protein sausage.. maybe some chicken breast.. maybe pasta.


---EVERY DAY is exactly the same, except Monday is shoulders, Tuesday is Chest/Triceps, Wednesday is off, Thursday is back, and Friday is Biceps/Abdomen

-Weekends I do nothing at all, except I continue to eat low fat. I never cheat.

Some of you may think my schedule is insane, and I agree. I will trim it down and attempt to live a regular life once I get back into the shape I was in before (less cardio, more food, etc.)

Is my food consumption enough considering I am trying to lose fat? How do I minimize muscle loss?

Thanks!

[hrpiii]

you probably are losing muscle. Up the protein intake a LOT more.

[joemomma]

I don't see a leg day in there. Riding the bike doesn't count. Also, I wouldn't go chest the day after shoulders.

[Renegade68]

Low-fat sausage? Is that like Honest Clinton? Doesn't really exist, does it? I guess maybe turkey sausage.

But there are so many better choices. Chicken breast, tuna, lean beef or pork, turkey, fish...........

You need more protein (as mentioned). I'd maybe limit carbs a little more after 3pm.