Forum Newbie needs critique

[Sansan]

Hello All,

Great forum! I've been lurking here for awhile and the posts and discussion are great. Can Anyone please critique my workout? I've been on this program for 4 weeks now. My problem is that I have not lost an ounce of weight.

Here are my stats:

5ft7
180 lbs
+/- 22%bf

Full-body workout 3x/week MWF:

Squat 3X8
Bench Press 3X8 ( I include variations:incline,dumbell etc.)
Bent over row 3x8(alternate reverse push-ups)
Lat pull down 3x8
Deadlift or high pull 8x3
Shoulder press 3x8
Hyperextensions 3x10

tues/thur
HIIT

Sat/sun: off

Diet: I stay away from processed foods as much is possible, typical diet looks like this:

Breakfast:
bowl of oatmeal or granola 1%milk
fruit 1 cup coffee

Lunch:
smoked turkey on wheat bread, salad or soup
assorted raw vegetables, water.

Supper:
I (try) to limit red meat intake to 1 or twice a week. rest of the time it's chicken or fish with rice or stir fried veggies.

I usually snack on fruit. and have a cheat meal or two on the weekends to stay somewhat sane.

I have become stronger in the last 4 weeks and I can see physical change it's just that the weight is constant on 180lbs any comments?

[RipStone]

To me, it looks like your diet needs a lot of work. Here are some general guidelines to follow...

-eat 5-8 meals a day
-have a meal every 2-3 hours
-all meals should include fruits and/or veggies
-all meals should include a source of lean protein(chicken breasts, tuna, cottage cheese, etc)
-consume at least 1g of protien per pound of bodyweight a day(ie; if you weigh 150lbs, eat at least 150g of protein)
-avoid processed foods(candy, sweets, white flour products, etc, etc)
-drink at least 1 gallon of water a day

Try to chnage your diet to fit these guidelines. Also, in the nutrition section there is a thread(at the top of the page) called "Adam's Diet"...check that out.

Your routine is covering all the basic movements so that looks pretty good IMO. If you want, add some ab work 1-2x a week too.

[Sansan]

Thanks for the reply. I do abs on my hiit days. I will check out Adam's diet.

[Sansan]

Thanks for the reply !

I do abs on my hiit days.

I will check out Adam's diet.