Trying to burn some fat

[Addition]

So last summer, I lost 2 stone and as of now i'm around 5'11-6'0 and weigh 12 stone. With the summer coming up, and for the past few months i've been planning to burn some fat to get ripped somewhat but i'm not getting the results i'd hope for.

Here's what I look like now:





This is what I try to stick to everyday.

5 AM Breakfast : Egg whites with toast (Brown Bread)

8AM-11AM: I have fruit every hour to try and keep me from getting hungry, not ideal but because of the work I do I have no time to eat a decent meal.

Lunch: I have a tomato and lettuce sandwich with a lil bit of Salad cream.

Pre Workout: After I get home, I have a small portion of Porridge and a Banana. I mostly stick to the treadmill and focus on ab workouts and try to fit in as many other workouts as I can in an hour at the gym.

Post Workout: Again munch on some fruit or bread when I get home.

Dinner: Brown rice, skinless chicken breasts and onions.


Am I on the right track? What am I doing wrong? Should I lose more weight first before burning fat? Any useful tips would be greatful

[TheHoff'sGhost]

Seems like you're eating a lot of fruit. That's not gonna help with the burning fat as the sugar in the fruit is gonna put fat on rather than help you lose it. I'd stick to one or two portions of fruit a day. If I read your post right you're getting 5 or 6.

You do weights? How many times a week you workout? If you're purely doing it to improve your physique then if I was you I'd probably do less cardio and maybe three weights sessions a week.

[*Stannis*]

One thing i would say is you're not getting enough carbs and protein after your workout.

Aim to consume 20-30 grams of protein and around 50-70 grams of carbs. Do this within 30 minutes of your workout and your body will have no trouble burning it off.

[NearHypnos]

Everybody is pretty much spot on. Try to add more protein to the diet, cut down on some of the fruit, and if you find yourself TOO hungry, eat. You're pretty thin, so I wouldn't worry too much about it so long as you keep it clean and build a bit of muscle. Someone posted something similar I think, and I think you should lift a bit of weights or at least engage your core a bit more aside from situps and running. Do some burpees, pull ups, hit the bench twice a week and you'll be fine with the other work outs in between. Warm up with a lap or two, weights, THEN cardio for 20-30 minutes. An hour is plenty if you try to get workouts that serve more than one purpose. Don't work your abs every day btw, give them a days rest. So..every other day. Same with other muscle groups.

[steeluv]

So last summer, I lost 2 stone and as of now i'm around 5'11-6'0 and weigh 12 stone. With the summer coming up, and for the past few months i've been planning to burn some fat to get ripped somewhat but i'm not getting the results i'd hope for.

Here's what I look like now:





This is what I try to stick to everyday.

5 AM Breakfast : Egg whites with toast (Brown Bread)

8AM-11AM: I have fruit every hour to try and keep me from getting hungry, not ideal but because of the work I do I have no time to eat a decent meal.

Lunch: I have a tomato and lettuce sandwich with a lil bit of Salad cream.

Pre Workout: After I get home, I have a small portion of Porridge and a Banana. I mostly stick to the treadmill and focus on ab workouts and try to fit in as many other workouts as I can in an hour at the gym.

Post Workout: Again munch on some fruit or bread when I get home.

Dinner: Brown rice, skinless chicken breasts and onions.


Am I on the right track? What am I doing wrong? Should I lose more weight first before burning fat? Any useful tips would be greatful

hey dude u might have an allergy intolerance that makes ur tummy look bloated, this is what i have, i couldnt completely shift my tummy, even eating super healthy until i stopped eating wheat products, like pasta and bread, maybe u should do an allergy test to see. or u could try two weeks without wheat and see if it makes a difference

[NoLove]

I have two questions. How often do you stick to that diet and what excercise do you do?

[Danny Gunz]

You gotta eat more solid food man.

If you dont have the time to sit down for decent meals get protein shakes to drink throughout the day. Also this is a lot more intense, but you could try the v-diet on T-Nation. Its an all liquid diet for a month but it will have a lot of fat loss and get you really cut up.

[Addition]

Cheers for the advice guys, I'll take it into account and adjust my diet and gym workouts accordingly.

[komodo]

You dont look like you have much fat anywhere on you body apart from maybe a little bit on the stomach. Your diet looks good but like it's been mentioned aim for more protien.

Also if you want to lose the fat quick go for a run as soon as you wake up on an empty stomach in the morning. At this time your sugar levels are at their lowest and most of your run will be fueled by your fat reserves.