Hi all. Recently I've sense the urge to lose weight due to my expanding waist line and the increasing figure on the weighing scale. I just started out last week but I'm not able to keep a consistent training schedule due to my job (working shifts). Here are some stats on my physique:

Sex : Male
Age : 25
Weight : 97 kg
Height : 163 cm
Body Fat% : 31.9%
BMI : 36.5

*Data was taken during a survey a few weeks back. Needless to say it kinda spurred me into action

I used to work out in the gym before but I stopped (no proper training schedule or plan). So I have the mass but I need to TONE it up.

TARGET
i. Weight : <85kg (before December 2009)
ii. Toned arm and chest muscles
iii. Get rid of my ONE PACK and replace with something less bulging (I don't really want the six pack, just the cut and tone)

Equipment : 2 sets of 10kg dumbells & a yoga mat

Constraints : I don't have time to jog (due to my working hours) and my meals are basically eat out (oily and unhealthy). Plus my eating hours aren't fixed depending on my working hours.

Training Program

Crunches (50 reps x 3 sets)
Reverse Crunches (10 reps x 3 sets) - I am still unable to feel the 'burn' when doing this exercise
Biceps Concentration Curls (20 reps x 3 sets) - I use 5kg weights (Tone NOT Bulk)
Biceps Hammer Curls (10 reps x 3 sets) - 5kg weights
Standing Overhead Triceps Extensions (15 reps x 3 sets) - 7kg
Triceps Kickbacks (12 reps x 3 sets) - 5kg
Pushups (10 reps x 3 sets)
Squats (15 reps x 3 sets) - For warm up

*Training is done every other day

Diet

I really need help here. I've been looking through the forum and its hard to find a combination that I can stick to (mainly due to work). Any advise here would be greatly appreciated. Basically my meals are as follows:

If I'm working Day Shift
Morning : Breakfast at the canteen (Bee Hun or Fried rice + 1 pc fried chicken)
Lunch : Mixed rice at the canteed
Dinner : Rarely eat dinner but if I do it would be a bun or a few slices of bread

If I'm working Night Shift
Morning : No breakfast
Lunch : Mixed rice at the stall
Dinner : Rice or Bee Hun (Tapau from stall)
Supper : Maggi (If I'm really hungry)

I think I need a better training program and an even better diet plan

Any feedback and comments are needed and highly appreciated.



This post has been edited by peachmonkey: May 29 2009, 06:40 PM