This is my first shot as weight training and weighing in at 15st 6lb and 5ft 9in
i have been training for the last two months six days a week, but the fat will not go from the belly.
what should i do. this is my training regime.

i try to eat every two hours a full and balanced meal.

Monday – Wednesday - Friday

15 min rowing @3500 meters
5 min running @ 6.5 mph
Bench press @ 110 kg @ 8reps 3sets
Flyes @ 85kg @ 8reps 3 sets
Side Laterals @ 110lb 8reps 3 sets
Overhead press @ 65kg 8reps 3 sets
One Arm Dumbbell curls @ 35lb 5reps 5 sets (each arm)
Seated Pulley Row @ 100lb @ 8reps 3 sets
High Seated Pulley Row @ 100lb @ 8reps 3 sets
Lat Pulldowns @ 100lb @ 8reps 3 sets
Reverse Dumbbell curls @ 10lb @ 8reps 3 sets
Triceps Extension @ 110lb @ 8reps 3 sets
Triceps Dip Machine @110lb @ 8reps 3 sets
Parallel Bar Leg Raise @ 15reps 3 sets
Roman Chair @15reps 3 sets
Nautilus Crunch 6kg @ 15reps 3 sets
Sit ups @ 10reps 3 sets
5min cool down on the punch bag


Tuesday – Thursday – Saturday

15 min rowing @3500 meters
5 min running @ 6.5 mph
Leg Extension @ 80kg @ 6reps @ 3sets
45 Degree Angled Leg press Machine @ 170kg @6reps 3 sets
Leg Curls @ 80 kg @ 6reps 3sets
Squat Machine @ 181kg @ 5reps 3 sets
Standing Calf Machine @ 158kg @ 8reps 3 sets
Parallel Bar Leg Raise @ 15reps 3 sets
Roman Chair @15reps 3 sets
Nautilus Crunch 6kg @ 15reps 3 sets
Sit ups @ 10reps 3 sets
5min cool down on the punch bag

Day Of Sunday

the two pictures are of me two months ago and today.

any help would be appreciated

Well, first off.. well done on the change you've made already. A good differnce there.

Your work out needs changing a bit though. For example.. here is a good one :

Day One
Incline Dumbell x2 10-15
Incline Bar Or Smith x2 10-15
Flat Bar Or Smith x3 10-15
Flat Bar narrow grip *slow* x2 10-15
Flat Flys x3 10-15

Ez Bar x2 10-15
Preacher x2 10-15
Concentration Curls x2 10-15
Incline DB Curl x2 10-15
Barbell x2 10-15

Day Two

Squat x3
Hack x3 feet togther
leg ext x3
Leg curls x3
Box Lunges x3 (weighted)
Calf Raises x6 20 reps

Day Three

Dumbell press x3
Smith Behind Press x3
Single Lat Raises x3
Reverse Seated Rears x3

Dips x2
Skull Crushers x3
Kick Backs x2
Push Downs x3

Day Four

Lat Pull Downs x3
Barbell Row x3
T-Bar Row x3
Dumbell Row x3

Bar Or Smith Shrugs x2
Dumbell Shrugs x2



How long does your training take? Remember you shouldnt be in the gym longer then say 90mins. Its not about killing your self, more so using that energy in the 90mins to really push your self rather then just nackering your self out.

Doing cardio after a weight workout is better for losing weight so always do cardio after apart from when your working on your legs..then do cardio first.

You could also post up your diet for people to have a look at. Have a look at some of the workouts on here. The one i listed is  the one i use . Its all trial and error..

thanks, i just needed a bit of advice.

the training schedule looks more focused then my run around, i have just tried day one with the cardio last. the cardio was a lot harder,
for some unknown reason.

my diet at the moment is a bit of a mess and i am trying to sort it out but this is what it looks like

0600 branflakes and protein drink
1000 Protein drink
1200 Jacket spud low fat cottage cheese
1400 Meal Replacement bar
1600 Brown Rice and chicken with Salad
1800 Meal Replacement Bar
2000 Protein Drink

and when peckish rice cakes

I used take supplement for fun but all they seem to do was rape the bank blance and nothing else

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5 min running @ 6.5 mph

This isn't going to get you anywhere. As Tank says, you must increase the cardio. I suggest 30-40 minutes of "powerwalking" on the treadmill after WOs. Both Tank and I do this.  It means walking at a fast pace but not jogging.  The best method is doing say 10 minutes fast, slow down for 2 - 3 and then back up to speed again.
Something which is VERY VERY important is warming up before WOs. Take time to stretch the muscles you are going to use. Failure to do this effectively will (and I guarantee this) strain the muscles and set you back weeks if not months! Also make certain that you hydrate well during WOs by drinking say 4 - 6 litres of water each day.

Well done on the progress so far, very notable difference!

Routine is not ideal that you have outlined.

Focus on diet and some forms of cardiovascular activities. You could include weight training, but I would personally look at compound exercises, aminly deadlifts, rows, presses, squats and chins/pull downs. Three times per week for roughly an hour duration.

Quoted Text

the cardio was a lot harder, for some unknown reason.

This is because when you do the exercises and the WOs you body uses the glocogen which it needs as fuel.  When this is used then the body turns to the fat to burn. This is harder to break down hence the cardio is harder.

keep it up mate ur getting somewhere. some good advice there . make sure u only do weight training 3 times per week. mon, weds, fri. thats it for a natural bodybuilder you will overtrain if you do anymore and get less results. hit all the big body parts like bench press, squats and deadlifts, use good form not loads of weight and gradualy increase it with little tiny plates each week 1 kilo etc. as for the cardio just like the others have said and try and finish ur weight training workout within the hour mark. also ur bodyfat has shifted a good amount another 2 months of this and u should be half the man you were lol. maybe try some supplements fat burners etc when it gets sticky

it dont mater when u do it ............ u ave changed alreaDY GOOD ON U