Any help with routine please

well even if i lose around 2-3% of body fat, thats still achievement in itself towards my goal. 

Absolutely!
 

What kind of intensity do i need to achieve and for how long after a workout?

When cutting, the goal is to keep the workout brief and intense...deplete glycogen..then do cardio in a moderate intensity @  65-80% Targe heart rate Zone.
 
Just adding cardio after you train would be enough to see a change.
Following the eating rules for Losing fat..but mostly eat the way you do now...
http://www.discussbodybuilding.com/For_Losing_Fat/m_111175/tm.htm
 
Increse your Organic Flax oil or Fish oil intake to keep calories up.

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thanks

just one more question about the cardio.  Will 10mins after my workout be sufficent?  Ill change it on a weekly basis such as the type and then intensity etc.

thanks

James

Start with 10 minutes and add 2 minutes every training day...on off weekdays do 20 minutes...when on days reach 20 minutes make off day 30 minutes.
 
At on day 30 minutes, switch your training METHOD (i.e 2 day split to a 3 day split)
 
 

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Ive just worked out my calorific intake and this is what it is;

55% carbs
20% fats
25% protein

Carbs = 2317.36 kcal / 579.34
Fats = 854.1 Kcal / 94.9
Protein = 1043.04 kcal / 260.76

total = 4215.5

Is this too much!!

Ive workout out that my metabolic rate should be 3544.5;

94.52kg x 25 = BMR = 2363 x 1.5 (or +50%) = 3544.5

thanks

James
2317.36

Ive workout out that my metabolic rate should be 3544.5;

94.52kg x 25 = BMR = 2363 x 1.5 (or +50%) = 3544.5

Sorry, formulas are for untrained people.
 
You have to work from where you are!

4215.5

 
Great..drop it 500 for about a pound a week.
3700
Kep the protein where it is and adjsut the other two.
 
Focus on good fats (EFAs)
And low sugar...
Drop or Replace dairy, breads, processed carbs...with other whole foods.
 
Look at the losing fat post for food guidance...

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lol, get ya, fomula = untrained people.

I want to lose a little bit more then that, but try and maintain muscle mass.  I would love to achieve a 5% lose in body fat with 3% as my minimum lost for my goal. 

Do i need to increase fat and decrease carbs?

thanks

James

if you just lower the carbs a bit that should do it

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ok, could i have your opinion of this;

Meal1

2 large eggs
1 slice white bread
Porridge
Skimmed Milk
Honey
Mushrooms

Carbs = 66.9
Protein = 41.82
Fat = 19.34

Meal 2

Chicken Breast
Salad
Tomatos
2 Bananas
Sweetcorn

Carbs = 67.35
Protein = 35.63
Fat = 4.73

Meal 3

Chicken Breast
White Rice
2 Apples
Sweetcorn

Carbs = 74.77
Protein = 34.7
Fat = 5.21

Meal 4

Tuna
Light Mayo
Cucumber
Baby potatoes

Carbs = 19.63
Protein = 29.15
Fat = 5.4

Pre Workout

2 bananas
Orange Juice

Carbs =64.5
Protein = 2.98
Fat = 0.78

Post Workout

1 banana
Orange juice
Protein shake

Carbs = 58.55
Protein = 31.69
Fat = 5.07

Meal 5

turkey breast
curly cale
noodles
light mayo
broccoli

Carbs = 65.64
Protein = 41.92
Fat = 12.37

Meal 6

2 wheetabix
skimmed milk
protein shake
salted peanuts

Carbs = 62.3
Protein = 54.7
Fat = 30.18

ratio

51% carbs = 1918.56kcal or 479.64g
20% fats = 747.75kcal or 83.08g
29% protein = 1090.36kcal or 272.59g

total = 3756.64kcal

thanks

James

If your goal is to cut...you did not pay attention to the foods to avoid in the losing fat post...these foods will not help you lose fat, in fact they may make it harder to do.
 
Also the bread and noodles are not thermic, so as choices theeeey effectively slow your metabolism.
 

ORIGINAL: Letshavesome

ok, could i have your opinion of this;

Meal1

2 large eggs Only 1 yolk and 4 whites
1 slice white bread
Porridge and add protein
Skimmed Milk
Honey
Mushrooms and peppers or onions or leeks or some other veggie

Carbs = 66.9
Protein = 41.82
Fat = 19.34

Meal 2

Chicken Breast
Salad
Tomatos
2 Bananas
Sweetcorn

Carbs = 67.35
Protein = 35.63
Fat = 4.73

Meal 3

Chicken Breast
White Rice
2 Apples
Sweetcorn

Carbs = 74.77
Protein = 34.7
Fat = 5.21

Meal 4

Tuna
Light Mayo
Cucumber
Baby potatoes

Carbs = 19.63
Protein = 29.15
Fat = 5.4

Pre Workout

2 bananas
Orange Juice

Carbs =64.5
Protein = 2.98
Fat = 0.78

Post Workout

1 banana
Orange juice
Protein shake

Carbs = 58.55
Protein = 31.69
Fat = 5.07

Meal 5

turkey breast
curly cale
noodles and instead have bakes sweet potato or a whole food
light mayo
broccoli

Carbs = 65.64
Protein = 41.92
Fat = 12.37

Meal 6

2 wheetabix
skimmed milk
protein shake
salted peanuts

Carbs = 62.3
Protein = 54.7
Fat = 30.18

ratio

51% carbs = 1918.56kcal or 479.64g
20% fats = 747.75kcal or 83.08g
29% protein = 1090.36kcal or 272.59g

total = 3756.64kcal

thanks

James

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Just wondering if this is any better
I was wondering what fruits i could replace for the banana and apples and now sure what to have for pre-workout?  Im going to get some BCAA but what else do i need.

Meal 1

1 Yolk and 4 Whites
Porridge and raisins? (what protein could i have)
Mushrooms and peppers

Meal 2

Chicken Breast
Salad
Tomatos
Sweetcorn

Meal 3

Chicken Breast
White Rice
Baby carrots
Sweetcorn

Meal 4

Tuna
Light Mayo
Cucumber
Baby potatoes

Pre Workout

BCAA
???

Post Workout

BCAA
Orange juice
Protein shake


Meal 5

turkey breast
curly cale
bakes sweet potato or a whole food? e.g.
light mayo
broccoli

Meal 6

protein shake
Beef
Peas

I would have fish oil or organic flax oil with the first meal.
You can use any protein powder, say pure whey with the 1st meal
Raisins are a fruit...not optimal...

I was wondering what fruits i could replace for the banana and apples

The point is that while cutting fruit is not the best food choice.  When you return to maintenance or bulking then it is fine..but if fat loss is the goal..it is not optimal.
 
PWO notes for those cutting (not in the later stages!):
You need to be sure to account for these extra calories! 
Otherwise this could amount to undesired weight! 

30 min. before exercise
0.2 g/lb whey

Directly before exercise
5 g BCAAs (1/4 teaspoon per 35 pounds bodyweight) or 15 g EAAs (When you use EAAs you can leave the pre-exercise whey out)

During workout
0.2g/lb carbs. You consume this spread over the entire exercise period. (for serious low fat cutting, minimize this or leave it out)

Immediately following exercise
5 g BCAAs (1/4 teaspoon per 35 pounds bodyweight) or 15 g EAAs

(When you can not use BCAAs/Essential Amino Acids, take 0.2 g/lb whey 30 min. pre workout, and 0.1 g/lb whey following. During exercise you use the same amount of carbs.) 

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Sorry I hit post.
 
Meal 6 needs a veggie...do you need the extra protein in meal 6?
just the meat protein should do it.  Maybe move the kale or broccoli from meal 5 to meal 6...

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thanks, ill leave out the fruit and take one of my shakes in the morning.  Ill move the brocolli to meal 6.  Then ill calculate the overall calories and ratio.

thanks

James

Just wondering, will 3700 calories be too much? For maintance shouldn't i be eating 3544.5?  Im basing it on the formula but like you said its for untrained people but just checking.  Also in terms of training, shall i keep it the same as ive been doing for the past 4 weeks or change it to more body weight exercises and low weight / high reps (endurance)?

thanks

James

3700 should drop you a pound a week...3500 would be 1.5 pounds a week...3200 would be 2 pounds a week.  You choose.
 
Add an isolation movement and superset it with each major lift or superset your lifting or do your lifting in circuits..th goal is to mae the workout short and intense and to deplete blood sugar quickly so that when you do the cardio...you have to burn fat...keep the moderate weights...12-15 reps or 9-12 reps...

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