I'm 6'0, 193 lbs. My BF% is high (20 to 25).
I started my workout since three weeks ago, but I haven't seen a significant progress in terms of fat loss, but have built notable muscle mass, mainly in my arm area. This is the workout routine I follow each week. Can you critic me on what I'm doing right and what I'm doing wrong? I won't go in details on what specific machines and lifts I use on each body part as they vary each week, but I will tell you that on each muscle part, I usually use 3 different type of lifts/machines, and do 4 sets on each (20 rep on first with lightest, 15 rep with medium weight, and then 12 rep with little heavier, and then 8 rep with the heaviest). Thanks!

Monday:
5 min: Warm-up on the treadmill in slow pace (start with 3 mph and gradually increase upto 4 mph)
45 min: Shoulder Workout
15 min: HIIT on treadmill (3 mph for 90 seconds, high intensity for 60 seconds which starts with 8mph then go up to 11 mph)


Tuesday:
5 min: Warm up
45 min: Chest Workout (Incline, Flat, Decline)
15 min : Jogging
20 min: Swimming (laps)

Wednesday:
30 min: All HIIT
20 min: Swim

Thursday:
5 min: Warm up
45 min: Back workout
20 min: Light Jogging
20 min: Swim

Friday:
5 min: Warm up
45 min: Triceps/Biceps
15 min: HIIT

Saturday: Recreational Sport (Basketball, Racquetball, etc.)

Sunday: Rest


Note: I incorporate ab and oblique workout on every "lifting" days.
I restrict my calorie intake to 2100 calories max each day. I tend to eat meal (lunch usually) 20 minutes after each workout session, and always take two Green Tea Fat burner pills after each "Big" meals (usually breakfast and lunch). I eat at least 4 times each day.

I am on a circuit training schedule and it seems to be working ...Have you tried this before?

It seems that you're not doing the right thing or having the right aim. You cant reduce ur body fat and gain lean muscle at the same time unless if you're on steroids as theyre totally difrent aspects its just like you're sitting down and standing up at the same time.
All i would say is increase the amount of repititions ( do 20 then 15 then 12 for instance in each workout ) and up the cardio and bit ( 3 times a week will do ) and make sure u do it in intervals ( intervals training ) and go for a proper diet in which u burn off calories more than you consume .. if you did it that way im sure you'll see proper results in no time.

You cant reduce ur body fat and gain lean muscle at the same time unless if you're on steroids as theyre totally difrent aspects its just like you're sitting down and standing up at the same time.

I actually heard it's actually possible to reduce body fat while gaining lean muscle. HIIT is one type of exercise that does both simultaneously. Lifting is another example. It develops muscle, which in turn increases metabolism, which causes fat burning at faster rate. Correct me if I'm wrong.

ORIGINAL: flame_bringer

 You cant reduce ur body fat and gain lean muscle at the same time unless if you're on steroids as theyre totally difrent aspects its just like you're sitting down and standing up at the same time.

 
HaHaHa!
 
Thats probably the most moronic statement i've read today....
well other than the guy who said creatine shrinks your penis and makes you bald...LOL

ORIGINAL: flame_bringer

It seems that you're not doing the right thing or having the right aim. You cant reduce ur body fat and gain lean muscle at the same time unless if you're on steroids as theyre totally difrent aspects its just like you're sitting down and standing up at the same time.
All i would say is increase the amount of repititions ( do 20 then 15 then 12 for instance in each workout ) and up the cardio and bit ( 3 times a week will do ) and make sure u do it in intervals ( intervals training ) and go for a proper diet in which u burn off calories more than you consume .. if you did it that way im sure you'll see proper results in no time.

*lol's*clean bulk. but ur right about steroids helping with it so i guess it wasn't completely wrong :).

ORIGINAL: connelly

ORIGINAL: flame_bringer

It seems that you're not doing the right thing or having the right aim. You cant reduce ur body fat and gain lean muscle at the same time unless if you're on steroids as theyre totally difrent aspects its just like you're sitting down and standing up at the same time.
All i would say is increase the amount of repititions ( do 20 then 15 then 12 for instance in each workout ) and up the cardio and bit ( 3 times a week will do ) and make sure u do it in intervals ( intervals training ) and go for a proper diet in which u burn off calories more than you consume .. if you did it that way im sure you'll see proper results in no time.

*lol's*clean bulk. but ur right about steroids helping with it so i guess it wasn't completely wrong :).

LOL...no he said you can't build muscle and lose fat at the same time UNLESS you're on steroids.... which is hogwash