WorldFitness Training Forum

Hi everyone, I'm new to the forum (just posted my first thread in the new members forum) and wanted to get some advice on my current diet/excersize plan so that I will know I'm on a path to seeing results. I'm 29, 5'9", 185lbs (up from 160lbs 8 months ago)

I work 2nd shift, so my schedule is a little unorthodox.

I wake up at noon(5 days a week), shower, pack a bag, and head off to the gym. At 1pm I start my workout, which consists of:

Squats - 3 sets of 10-12 on the smith machine
Seated dumbbell press - 3 sets of 10 - 12
Pulldowns - 3 sets of 10 - 12
Dumbbell bench press - 3 sets of 8 - 10
Dumbbell lunges

I finish each workout with either calf raises, forearm curls, or crunches (rotating days) and then 15 minutes of low intensity cardio.

After my workout, I grab breakfast around 2pm which is almost always a antipasto salad with lite ranch dressing.

At 2:30 I start my desk job. Then at 7pm I take my lunch break where I almost always have a turkey, lettuce, tomato, and mayo on a spinach wrap.

At 11pm my shift ends and I grab dinner on my way home. I usually stop for an italian cold cut sub, a chicken ceaser wrap from d'angelos, or chicken nuggets from any fast food restaurant I happen to pull into.

At around midnight I end my day with 2 sets of 30 pushups or 3 sets of dumbbell curls and then as many crunches as I can bang out before failure.

I do my various chores around the house, watch tv, surf the internet, go out with friends, ect... to end my night and am usually in bed between 4 and 5am.

All I drink during the day is water, except for when I go out with friends in which case I usually drink 4 to 5 beers (never light beer).

I've been using this routine for about 3 weeks now, and I know there are a lot of areas that could be improved. What I'd like to know is am I burning enough calories during my day to maintain this lifestyle and lose the extra belly fat that I've gained over the previous 8 months of sedentary lifestyle?

Thank you in advance for any replies/advice/ect...

-Andy