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Hi everyone, first post so I apologize in advance for any rookie posting mistakes. I'm 6ft and 170lbs. I'm in decent shape but don't have a lot of definition and still have too much fat in the stomach and lower back area. My goals are to lose the layer of fat, build muscle and improve definition.

My routine looks something like this:

Morning HIIT: 3 times/week
100m sprint
2 minute jogging
1 minute rest
repeat 3 times

Breakfast:
1 cup egg whites scrambled
5.5 oz V8 low sodium
2tablespoons peanut butter
1/2 cup oats
1000mg flax seed oil pill

2nd meal:
2 cups mixed veggies
6oz chicken breast

preworkout:
5g creatine

workout

PWO:
2 scoops whey
4tablespoons dextrose
5g creatine

4th meal:
2 cups veggies
6 oz chicken or Tuna

5th meal
1 scoop whey


I also usually have an 8oz glass of OJ sometime during the day other then that it's all water, and also mixed nuts as a snack. I also just ordered Glucorell-R, and plan on adding it to the routine.

Any advice?

Thanks!

Read over the stickys on nutrition and weight training. Read them at least 2x. There is a ton of information and can really help when getting started. Use Fitday.com to keep track of you calorie, protein, carb, and fat intake.

What does your work out routine look like? Your cardio should last around 45min and should be done 2-3 times a week, depending on your goals and body type. One of stickys hits on this and says it takes approximatly 30min before you begin to burn fat.

Hope this helps. I'm fairly new also so the other guys should be able to help with more details.

If you add it all up it comes out to about 3k calories, 41%p 29%f 29%c

my workout routine is a lot of barbell work, bench/squat/lift/military press etc... also pull ups/dips. I also do specific shoulder & ab work.

I'm no expert, but from what i've read doing 45 mins of cardio 3 times a week is about an hour to much. I much prefer to do HIIT for 20 mins 3x a week doing sprints, but I'm open to suggestions. I always believed that the goal of doing cardio was to set your body up to burn fat throughout the day, not necessarily only while you're doing the cardio.

I can't find where this was talked about, maybe I'm remembering one of the bs magazine articles from the past. Tried to find some articles on the internet and they all said pretty much the same thing, 20-30min is sufficient. Low intensity does burn more fat calories but moderate to high intensity burns more calories overall. And you’re right about not only burning fat while doing cardio. With diet and exercising throughout the week your metabolism will get and overhaul.

The HIIT is good, but you're numbers are off. Only three 100 meter sprints? 2 min jog & then 1 min walk...you're missing the entire point of HIIT. Go read up on HIIT so you better understand it. I think you'd be better off to just do a steady jog/run for 15-20 minutes compared to what you're doing. What you're doing is interval training minus the high intensity.

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You're right about the HIIT, the problem is I'm trying to improve my 100m time pb of 11:23. So I don't want to sprint longer distances. I think I'm going to start doing Jumping rope as a supplement.

HIIT with jump rope is awesome, one of my personal favorites.

I would also suggest dropping some of the creatine, you dont need 5g pre and 5g post, your wasting most of it. go with 3-5g post workout with dextrose.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

Thanks! Any suggestions on preworkout nutrition as opposed to creatine?

a banana...and a scoop of whey

I always make my pre workout shake like my post workout shake, but about 1/3 to 1/2 the size. So one scoop of whey (25g) and 20-30g of dextrose/maltodextrin. Taken 30-40 min prior to lifting.

you can go with a bannana as pity suggested, but i would still add carbs to the shake, although maybe a little less like 15g - 20g or so.