hey guys, just wondering if anyone could give me any pointers regarding my training, im trying to gain muscle while losing body fat and want to know if what im doing is the best way to do this, cheers


monday-chest and biceps

flat bench press 3 sets 6-8 reps
incline dumbell press 3 sets 6-8 reps
decline bench press 3 sets 6-8 reps
dumbell flyes 3 sets 6-8 reps

barbell curl 3 sets 8-12 reps
dumbell concentration curl 3 sets 8-12 reps
hammer curls 4 sets 8-12 reps last set to failure

tuesday-triceps and shoulders

barbell tricep extension 3 sets 8-12 reps
tricep pushdown 3 sets 8-12 reps
close grip bench press 8-12 reps

barbell shoulder press 3 sets 6-8 reps
dumbell arnold press 3 sets 6-8 reps
front dumbell raise 3 sets 6-8 reps
one arm side laterals 3 sets 6-8 reps
barbell shrugs 3 sets till failure

wednesday-back and abs

bent over barbell row 3 sets 8-12 reps
seated cable rows 3 sets 8-12 reps
lat pulldown 3 sets 8-12 reps
wide grip lat pull down 8-12 reps
pullups until failure

leg raises 3 sets of 25
crunches 3 sets 35
dumbell side bends 3 sets 25

thursday-rest

friday-legs

leg press 3 sets 8-12
squats 4 sets 6-8
leg extensions 3 sets 8-12
calf raises 4 sets 8-12
another 3 sets of squats.

i have 20 mins of high intensity cardio after each session, and 20 mins before i go to bed.

my diet is as follows

8am gym
9am protein shake
11am muesli with skimmed milk and banana
2pm apple and litre of water
4pm chicken breast, brown rice, sweetcorn and lettuce
6pm 2 bananas
8pm 2 chicken breast, baked potato, peppers, brocolli
10pm protein shake

as ive said im trying to gain muscle while losing fat, so any help with that would be great, cheers

Eat more than that, you need to eat approx 500 calories more than your maitenance calories to gain 1lb muscle a week. Keep up the cardio so you are still burning the fat. Have a protein shake before the gym too.
What supplements are you currently taking???

just take whey protein at the moment, how much more should i be eating? cause i dont want to gorge my self and make it harder to lose the excess fat.