Help me help myself please

[Shaz2015]

Ok given up on the test cycle as others said i shouldn't do it (only had one injection).
Right what i need wanted advice on is the best ways i can effectively burn body fat.

My current workout routine.
Mon - Rest
Tue - Chest
Wednesday - Back
Thursday - Shoulders
Friday - Rest
Saturday - Arms
Sunday - Legs
Each workout consists of 5-6 exercises/4 sets/8-12 reps gradually increasing weight as sets go up)

Diet
Now this is what i struggle with not in terms of motivation or anything but in terms of what the hell i should be doing
Here is what i am currently doing

Breakfast - Porrdidge 1-2 sachets (26g per sachet)
300ml egg whites
Late morning (10-11pm) - protein shake
Dinner - Chicken breast and veg
Late afternoon - chicken breast and veg
Evening - egg whites

Please guys i ask you help me and give me all the advice you can.

I am currently 16-17% body fat
5ft 11"

 

[newerest]

Are you squatting and deadlifting?

 

[rigs03]

Whatever routine you choose has little do whether or not you will lose fat. Losing fat will come from finding an appropriate caloric deficit and accurately tracking calories and macros to ensure you are hitting these numbers each day-- estimating will only get you so far. Have you done this yet?

 

[Shaz2015]

Are you squatting and deadlifting?

Whatever routine you choose has little do whether or not you will lose fat. Losing fat will come from finding an appropriate caloric deficit and accurately tracking calories and macros to ensure you are hitting these numbers each day-- estimating will only get you so far. Have you done this yet?

Yes i squat and deadlift whats that got to do with it?

And yes i am on a calorie deficit whilst tracking it all using myfitnesspal

 

[newerest]

Honestly i wanted to help with your routine but the whole 'whats that got to do with it' attitude has told me i shouldnt bother

 

[Flex14]

Honestly i wanted to help with your routine but the whole 'whats that got to do with it' attitude has told me i shouldnt bother

Got to agree there. This community is built to share knowledge and learn from one another. If you ask for help on the forums be respectful to other members and have an open mind, as they are only trying to help you.

 

[GymRat88]

Your diet fucking sucks ass like your attitude!

 

[FuriousWO]

Yes i squat and deadlift whats that got to do with it?

And yes i am on a calorie deficit whilst tracking it all using myfitnesspal

In my limited experience, those that have a great leg routine can also burn fat faster. The legs are the largest muscle in the body. Combine that with proper calories and macros and you'll have a good program. Now just give it time to work. I dropped 35 lbs last year in about 6 months, but it takes discipline.

 

[Ach3r0n]

Yes i squat and deadlift whats that got to do with it?

And yes i am on a calorie deficit whilst tracking it all using myfitnesspal

While the specifics of your routine aren't necessarily all that relevant, the basics of it are. The big compound lifts will cause you to expend more energy and raise your heart rate into a zone appropriate for maximizing fat loss. Deadlifting, squatting, or benching for 10 minutes is going to burn more calories than curling for 10 minutes because your heart rate is up and you are expending more energy.

As an aside, also make sure you're getting sufficient fat in your diet. It looks like you're getting very little, which is a quick way to slow your metabolism to a crawl. Everyone varies in terms of what works best for them, but a diet practically devoid of fat isn't going to help you. I typically eat anywhere from 25-40% fat when trying to get lean (olive oil, peanut butter, etc. are my primary fat sources).

 

[insaiyan93]

Lift heavy, get some super sets in there and keep your heart rate up. Train chest and back, bi's and tri's. You'll burn it.

 

[romaleos]

Cyclical ketogenic diet with intermittent fasting. I like to go 6 days keto and 1 day refeed. IF protocol is 16hrs fast and 8hrs feeding window which is pretty much skipping breakfast.

Good luck!