My current weight loss routine. Please review and provide constructive criticism

[pbzhb]

5"10 Male. 212lbs. I want to cut, haven't worked out due to injury since September. This is the regiment I began about a month ago I need criticism and would like to lose as much weight as humanly possible the right way before I begin school in august because I will have less time to focus on working out with my school workload. Thanks in advance.

Workout Schedule:

Monday- Push

-Flat bench (Dumbell) 3X10
-Incline bench (Dumbell) 3X10
-Chest Flys (Cables) 3X10
-50 standard pushups
-Skull Crushers 3X10
-Dips 3 x 10

Tue Pull

-Assisted Pullups 3X10
-Bent Over Rows 3X10 (YouTube - Exercises for your Back : Dumbbell Row Exercise to Increase Back Strength)
- Either seated cable rows, or pulldowns or barbell bent over rows 3x10
-Deadlifts 3X10
-Standing Hammer bicep Curls 3X10
-Preacher Curls 3X10 (YouTube - Bodybuilding Exercises : Bodybuilding: Dumbbell Bicep Preacher Curls)

Wed- Cardio only

Thursday - Shoulders
-arnold press 3x10
-shrugs 3 x 10
-and I get the rest of your shoulder not sure of name of the exercises, but do 6 total

Friday- Legs

-Squats 3X10
-Single leg squat (alternate with leg press every other week) 3X10
-Calf raise 3X10
-step ups 3X10
-the leg extension 3X10
-lunges with weights 3x10

Saturday- cardio


Sunday completely off

My cardio is usually 1 mile jog, 10 40 yard sprints with 45 second rests between, 1/2 mile walk, then since there's bleachers at the park I climb those, about 13 times 25 steps each approx., and another 1/2 mile walk to cool down.


I want to know if this looks decent. I want to lose weight. I also want to know if I should throw more cardio in maybe do cardio early on my lift days and lift later. I am currently not in school so I have all the time in the world. Please help Thank You in advance all advice is very much appreciated.

 

[ceazur]

Well the more cardio the better in my opinion. I suggest running as much as possible ,and looking into HIIT. The workout routine looks good ,and if you have already been doing it a month it's getting close to time to switch it up a bit.

 

[sassy69]

What does your current diet look like?

 

[pbzhb]

My plan was to follow the male cutting plan posted on the forums:

http://www.ironmagazineforums.com/diet-nutrition/6620-male-cutting-plan-meals.html

However up untill now I have done my own diet which after tracking for a week on fitday it looked like this:

Tuesday:
Grams Calories %-Cals
Calories 1,653
Fat 43.1 388 23%
Saturated 11.7 105 6%
Polyunsat. 4.4 40 2%
Monounsat 15.2 137 8%

Carbohydate 125 473 28%
Dietery Fiber 18.1
Protien 203.9 818 49%


Wed:
Grams Calories %-Cals
Calories 2,626
Fat 87.6 788 29%
Saturated 27.1 244 9%
Polyunsat. 6.1 55 2%
Monounsat 25.0 225 8%

Carbohydate 260.7 1,032 38%
Dietery Fiber 41.1
Protien 223.0 895 33%

Thurs:
Grams Calories %-Cals
Calories 1,966
Fat 33.8 304 16%
Saturated 12.1 109 6%
Polyunsat. 2.1 19 1%
Monounsat 2.0 18 1%

Carbohydate 237.7 924 48%
Dietery Fiber 29.1
Protien 172.0 691 36%

Fri:
Grams Calories %-Cals
Calories 2,191
Fat 79.7 716 32%
Saturated 29.6 265 12%
Polyunsat. 4.3 38 2%
Monounsat 18.5 166 7%

Carbohydate 240.3 938 42%
Dietery Fiber 22.3
Protien 143.2 578 26%

 

[pbzhb]

Well the more cardio the better in my opinion. I suggest running as much as possible ,and looking into HIIT. The workout routine looks good ,and if you have already been doing it a month it's getting close to time to switch it up a bit.

Do you think running early in the morning and lifting later in the day would be ok? I used to do built's 8 seconds of doom HIIT, however I felt that wasn't enough so I started the other cardio regiment I made. Are there any other HIIT regiments you can suggest?

 

[Phineas]

Your shoulder work should be on push day (e.g. shoulder press, military press, push press, corner press, etc).

Split legs into push and pull, as well.

 

[pbzhb]

Your shoulder work should be on push day (e.g. shoulder press, military press, push press, corner press, etc).

Split legs into push and pull, as well.

Can you please provide am example I am not sure how to go about doing this

 

[gtbmed]

Kind of seems like a lot of volume to me for a person who's trying to lose "as much weight as possible".

 

[Phineas]

Can you please provide am example I am not sure how to go about doing this

Sure.

I was thinking something like this:

Mon: Upper Push

-Flat BB Bench (Horizontal)
-BB Military Press (Vertical)
-accessory work

Wed: Lower Pull

-BB Deadlifts
-DB Unilateral Romanian Deadlifts
-accessory work

Fri: Upper Pull

-Pullups (Vertical)
-BB Bent-Over Rows (Horizontal)
-accessory work

Sun: Lower Push

-BB Back Squats
-DB Bulgarian Split Squats

This is a pretty low volume program, but it's just to give you the idea of what I meant.

 

[pbzhb]

Sure.

I was thinking something like this:

Mon: Upper Push

-Flat BB Bench (Horizontal)
-BB Military Press (Vertical)
-accessory work

Wed: Lower Pull

-BB Deadlifts
-DB Unilateral Romanian Deadlifts
-accessory work

Fri: Upper Pull

-Pullups (Vertical)
-BB Bent-Over Rows (Horizontal)
-accessory work

Sun: Lower Push

-BB Back Squats
-DB Bulgarian Split Squats

This is a pretty low volume program, but it's just to give you the idea of what I meant.

Sorry if I may be annoying you but can you please expand on the accessory work and on how many reps and sets to do per workout. Also is it ok to run/walk in am and lift in evening or vice versa. I am sorry I have tried to make a routine thats proper but just don't seem to getting the grasp of it.