i weigh at 11 stones, 5 foot 8, 8% bdy fat. goal is 2 build muscle and lose fat. plz can u comment on my routine and diet


Day One
Incline Dumbell x3 12-10-8
Incline Bar Or Smith x3 12-10-8
Flat Bar Or Smith x3 12-10-8
pec dec machine x3 12-10-8
Flat Flys x3 12-10-8

Ez Bar - 10 reps 10 sec rest,
            8 reps 8 sec rest
            6 reps 6 sec rest
            4 reps 4 sec rest
            2 reps 2 sec rest
Preacher x3 15-10-8
Concentration Curls x3 10-8-6
Barbell x2 15-10

30min on bike 80rmp

Day Two


leg ext x3
Squat x3
leg press x3
Leg curls x3
Box Lunges x3
Calf Raises x6 20 reps

30min on cross trainer moderate speed 50 level

Day Three

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

Dips x2
Skull Crushers x3
Kick Backs x2
Push Downs x3

30min on cross bike or treadmill moderate speed

Day Four

Lat Pull Downs wide grip x3
seated rows x3
lat pull down close grip x3
Straight Arm Lat Pull Down x3
Dumbell Row x3
Bar Shrugs x3
Dumbell Shrugs x3
Hyperextension x3 of 10 reps each

Crunches x3 of 12 reps each
Horizontal Leg Raise x3 of 12 reps each
Decline Abdominal Reach  x3 12 reps each


DIET

9:00 50g Oats 2 scoops whey added in 5g mixed vine fruit and 5g of goji berries all with milk
11:30- mixed nuts handful (peanuts, almonds, cashew, brazil, pistachio, walnut halves),Protein whey BSN syth 6 or tuna tin (which is better) ,Apple or peach or orange depending what i have
2:00- 100g Rice,Tuna tin,Green Veg
4:30- 50g oats with 2 scoops of whey BSN syth 6 (bleneded in juicer) no fat added 2 this meal cuz told needs 2 get in2 system
6:00- training (4 days a week wed, sat sun off)
7:15- 2 scoop CNP Pro recovery or own recover drink using BSN syth 6 2 scoops with 25g dextrose 25g of glocose (which is better)
9:45- 70g of rice, Tuna tin,green veg
11:00 Whey protein (BSN syth 6) or tuna tin(which is better) and apple

2-3 Lts of water taken daily

cheers

kum on m8 some1 plz post ur feedback on diet and routine

cheers

how do you feel personally after this diet/workout