Im currently doing the following-
Monday: 20min cross-trainer, followed by CHEST & TRICEPS
Tuesday: Rest
Wednesday: 20min cross-trainer, followed by BACK & BICEPS
Thursday: Rest
Friday: 20min cross-trainer, followed by LEGS & SHOULDERS
SAT & SUN: Rest

I want to reduce my body fat %, and have thought of changing the cross-trainer for the rowing machine. I thought of doing 45min sessions & incorporating intervals into the last 20min of the rowing session.

Can anyone answer me the following questions please?

1: Will the rowing effect my recovery for doing my BACK & BICEP day?
2: Will I be able to row on Thurs or Fri after doing my BACK on the Wednesday?

If there are any tips of reducing my body fat % but keep on increasing my muscle I'd very much appreciate it.

I'm quite light I only weigh 65kgs, my height is 5'8", my current body fat % is about 18%, but most of this is hanging on my stomach & I really want to show a little definition on my abs, but as you can see I need to build muscle too. I am careful what I eat but the belly is still hanging around.

All advice appreciated!

Weights first to rid the body of excess glycogen (stored carbs) then cardio so you will burn fat.

Dont bother with the rower and just use the treadmill, or cross trainer... these two are perfect!


Please post your diet for further help  

My average weekly diet:
Breakfast 8.15am: 2 Oatibix with semi skimmed milk - occasional have a protein shake after
10.30/11am - banana & nutty cereal bar
12.30: Sandwich, usually lettuce, tomatoe, and a slice of ham or cheese, sometimes chicken & on white bread (i know bad)
3pm: few nuts or cereal bar or half a sandwich, simaler to above
6pm: pasta & chicken breasts, or rice with chicken
9pm: protein shake.

This is pretty much average, sometimes have optivita for breakfast, I eat chicken almost every night with evening meal.

Thanks PJ!

need to eat eggs or something wih protein for breakfast diet is healthy but no waynear what is required to build serous muscle.

if your like me and hold most your fat in the mid section drink more water when you think your drinking to much water double it!! serous it will do wonders.

and try to cut as much suger out of your diet as you can.

also try green tea. if your a wossy and cant get used to drinking it take tabs. will do wonders i KNOW they do coz they really helpt me when i needed to brn fafor boxing.

Thanks for the advise guys I've now altered my diet to the following:

Breakfast: scambled eggs on 1 slice of whole meal bread made from 2 whole eggs & 4 egg whites
Mid morning: whole meal bread sanwich of cottage cheese & lean turkey slices (3)
Lunch: salad sandwich with slice of ham & protein shake
Afternoon: whole meal bread sanwich of cottage cheese & lean turkey slices (3) & a apple, & small yogurt
Dinner: Pasta & Chicken breast
9pm ish - protein shake

Is this going to improve my results ??? Would you make any further changes???

Thanks guys.....

That diet is WELL improved - few suggestions. Try adding 10 CNP Pro aminos to your breakfast and also with 2 other meals - this will add to the quality of the protein. Breakfast you still need to eat your 2 oatabix and have 40 grams of raisens on these. Your protein intake has increased but your carbohydrate intake has decreased balancing out the cals for that meal. Breakfast is one of the best times to eat plenty of carbohydrates both complex and simple - this will help replenish glycogen stores, provide you with energy and help create an anabolic environment.

Looking at your fat intake it is also clear that your are not taking in enough essential fats and oils. Try adding 30 grams of cashew nuts a day, 3 servings of CNP Pro lipid capsules, and a few desert spoons of extra virgin olive oil drizzled over your meals.

I wouls also reccomend taking a multimineral/vitamin supplement to help digest and absorb all the nutrients from your diet. CNP Pro vital has a full spectrum of vitamins and minerals along with ZMA a potent natural testosterone booster.

These are just the basics I would add to your diet. Remeber its the food thats most important.

http://www.british-bodybuilding.co.uk/ProVital.shtml
http://www.british-bodybuilding.co.uk/ProAminos.shtml
http://www.british-bodybuilding.co.uk/ProLipid.shtml

Hope this helps

PJ