OgreSwamp

Hi.
I'm trying too loose fat and don't loose muscle size. Actually I want to gain some muscle (chest, back, shoulders). I do workout listed below about 2 months (nutrition about 1,5 month), but results are not so good as I expected.. I gain some muscles, but I loose fat too slow. Could you please check my workout and tell me what's wrong. Cheers!

Male 27 y.o. 179cm(5' 10.4") ,89kg(196lbs)

Before weights I do treadmill high intensive 5 mins (13-15 km/h) for warmup.
I do 3 sets per every exercise.

Monday - Chest and biceps
Barbell bench press (smith machine) (15-12-10)
Dumbbell incline bench press (15-12-10)
Dumbbell flye (12-12-10)
Standing biceps curl (15-12-10)
Hammer curl (12-12-10)
Wrist curl (15-12-12)
Clam crunches (40-30-25)
Side bend with dumbbell (30-30-25)

Wednesday - Shoulders and legs
Bar military press (15-12-10)
Bar upright row (12-12-10)
Dumbbell lateral raise (12-12-10)
Back squat (smith machine) (15-12-10)
Barbell lunge (16-14-12)
Machine leg curl (15-12-10)
Reverse crunches (25-20-15)
Bicycle kick

Friday - Back and triceps
Assisted pull-up (15-12-10)
Barbell bent-over row (12-10-10)
Dead lift (10-8-6)
Parallel bar dip (15-10-8)
Triceps kickback (12-12-10)
Reverse wrist curl (12-12-10)
Clam crunches (40-30-25)
Seated twist

Nutrition:
9a.m.
Actimel (small probiotic yogurt)
Cod liver oil capsule (Omega 3 fats), multi-vitamin capsule
Oats with skimmed milk - 200-300g
Coffee

11a.m.
Protein drink (120Kcal, 24g proteine, 2g carbs, 2g fats + amino complex)

1:30 p.m.
Steak (200-300g)
Rice or salad
tea

If it is "relax" day
4p.m.
Protein drink or 100g of tuna chunks

It it is workout day:
5.30
4 capsules of amino acids before and 4 after workout
2xprotein drink after workout

7-8p.m.
Fish or chicken breast
Rice or salad


I'm about to add some cardio (I tried to run 8-10km during Sunday, but had some problems with my knees after that...).

strawser9

1. I believe you want to LOSE fat, not LOOSE it.

2. The first thing that sticks out to me is your lack of quality protein. Protein shakes are nice but don't take the place of a meal. Your breakfast SUCKS and needs to be much larger.

3. There's no possible way you can have a proficient leg workout when it is not only combined with another body part, but is second in the workout. Give legs their own day, they deserve it. A solid combination for a 3 day program: Chest/Shoulders/Tri, Back/Bi, Legs.

4. High Intensity anything is far from a warmup. Before weight training the only warmup should be light sets of whatever muscle group you're hitting.