This is what i plan on doing to decrease my bodyfat and to get more leaner.

my maintenance level is 2937. i plan on a diet of 2500 cals per day.

i will also be doing a full body workout mon/wed/fri this includes

3 x 8 bench,squat,barbell row,,deadlift (40kg)

3 x 25 weighted sit ups(10kg)

3 x 3 pull ups ( i know but i really suck at these!)

3 x 10 standing barbell curls (20kg)

for cardio i will be doing steady state 2x 30min 10kmh run on mon/wed/fri

on days when im not weight training i will be doing hiit 2x 20min (2min 11kmh
1min 14kmh)

also i am planning on doing some push ups, bodyweight squats and burpees on non weight training days in the morning. is that a good idea? say 3 x 10 on each exercise?

i have got my diet in check, alot of chicken,tune,eggs,wholewheat bread, will be trying to drink 2-3 litres of water a day, have got some peanuts/cashews ready for some snack boosters etc

i just need to focus on weight training, i am confident i can handle all the cardio, i just seem to struggle on weights

all suggestions are very welcome. thanks

Sounds like an excellent idea to me, looks like you've made use of the stickies and educated yourself which is good. Since your just trying to lose weight, then what your doing looks good to me.

Wow is this from a book or something? The burpees/bodyweight squats I will add to my routine.

Don't worry that you struggle on the weights. This sounds pretty cliche, but keep pushing yourself everytime you workout, and you will see improvements. The key to losing bodyfat is in your diet, though. It sounds like you have it pretty under control, so my only real advice is keep up the good work and don't get discouraged if the results don't come as fast as you want them to.

So how many days are you going to workout a week?

hey guys....

NBS 4life = i'm doing FBW 3 times a week mon/wed/fri

cardio mon-fri 30 min 10kmh mon/wed/fri

20 min hiit session tue/thur 2min-11kmh 1min-14kmh

i did put down that i would do some bodyweight squats and push ups, burpees before my hiit session but thats asking for too much so ive gone against it.

is there room for improvement NBS?

It looks like you have it all mapped out. The only thing I would be careful with is over training. Your doing alot of training on a calorie deficit.

So you training days are monday - friday and on 3 of those days you are doing both weights and cardio?

yup thats right.

it may look like a bit too much, but i seem to be handling it ok

its just alot of peeps have told me that i should bulk up and add 10lbs of muscle before i cut but im doing opposite. i know it will be harder to add more muscle afterwards but im already feeling really fat and bulking will make me feel like a bloated whale!

but this routine seems to be going fine, its the cravings foir chocolate and soda that i need to control, training seems to be ok so far, mind you its only been since thursday, maybe the real hurting starts later on............ hope not!

Just make sure you eat quality food and rest and stretch well. Dont neglect your mental health either.

I'm the opposite. I love the strength training portion of my routine and DREAD the cardio.

I don't do cardio I just do a normal paced walk after my workout for 10 mins. Any intense cardio would be bad for me trying to gain muscle