[Brandon2005]

Hey guys. Heres some basic info about my eating routine, workout routine and which supplement i have to work with. My goal right now is to trim down the bodyfat percentage. I was asking you to critique my food and supplements. Any advice would be appreciated. Also, I'm 21 years old, i'm 5'8 and my bodyfat percentage is around 17%.

I lift approximately 4 times a week. Heres my body schedule
Monday- Biceps and Triceps and forearms
Tuesday-Quads, Hamstrings and Calves
Wednesday- Shoulders and Traps
Thursday-Back and Calves
Friday- 30-45 mins of cardio using Treadmill or Elicipatal
Sunday-30-45 mins of cardio using Treadmill or Elicipatal

You'll notice alot of subway. Its buy 2 footlong subs for 9 something after 5 so i buy the subway subs because the only other choices i have are like A&W and Pizza and chinese food etc.

Everyday i eat pretty much the same. I work at the mall and i was tired of just eating chicken breast so i have been going to Subway lately. Here is what i eat throughout the day.
Noon- 1 cup of Oatmeal, 2 packets of splenda, 40 grams of protein drink
2 pm- 1 chicken breast with salsa
5pm- 6 inch chicken breast sub with no sauce at subway
7pm- 6 inch chicken breast sub with no sauce at subway
10pm- 6 inch chicken breast sub with no sauce at subway
12 pm- 6 inch chicken breast sub with no sauce at subway
2 am- 40 grams of protein before bed

Here are the supplements i have to take and i'm not sure what would help me aid losing fat the best and at what times. I'm familar with what most of them do but i'm not sure what would be best to aid my fatloss.

L-Arginine,
Chelated Copper
Vitamin D-400 I.U.
Natural E-400 I.U.
Sea Kelp
Vanadyl Sulfate
Folic Acid
Odorless Garlic
Glusomine
Glutamine powder
Multivitamin
Fish Oil Capsules
Chromium Picolinate
B- Maxi Complex
Calcium
CLA

[Diesel]

you dont train chest??? i think you need more varitey for your diet. also, why not do your sunday session of cardio on saturday?

and as far as the supplments, i wouldnt worry about finding a supplement to aid in fatloss. if you want to keep the fat off, then do it all yourself, dont rely on anything else b/c fat will come back.

[Brandon2005]

Damn, i forgot to put i did chest. I'd do it on saturday and cardio after my protein drink.

[Brandon2005]

Can someone please help me out. I put all the info you could ask for.

[fahad]

man u r taking alot of supplements....

[Flex]

Make sure your last meal contains slow absorbing protein. Also, I would add more carbohydrates to your diet, although this all depends on your goals. Just to be safe, I would find out exactly how much sodium, carbs, etc. your getting in your Subway subs.

[monstermass4545]

It's hard to say? Whats your goal! Do you want to see your abs? Get bigger gradually or Bulk up quickly?

Also don't use supplements whole natural food is always better than that synthetic crap!
You know if a supplement is bad when you go to the bathroom regularly with diahorrea or your pissing yellow!

[Diesel]

if you have the sh*ts or pee yellow, more than likely you are not getting in enough water.

[serbmarko]

Kill the subway bro.. thats way too much bread if you want to lean down.. kill the bread all together and pre cook some well balanced meals.. your gonna have to sacrifice some stuff to get lean. stick to your basics.. chicken breast, beef, fish, carbs.. yams and rice.. or rice cakes.. not sure about that amount of water your intaking but you should be drinking like a camel..

[canablistic_Turnip]

Originally Posted by serbmarko

Kill the subway bro.. thats way too much bread if you want to lean down.. kill the bread all together and pre cook some well balanced meals.. your gonna have to sacrifice some stuff to get lean. stick to your basics.. chicken breast, beef, fish, carbs.. yams and rice.. or rice cakes.. not sure about that amount of water your intaking but you should be drinking like a camel..

Excellent advice whole foods are better than supplements

[Brandon2005]

Thanks alot guys. I don't take any of those supplements yet. I do have them in my possesion though. My goal is to lean down a bit. I'd like to see my abs one day. Basically, get rid of subway and up my healthy food intake and up the cardio?

[Evolution 2006]

i dont want to knock your split but the one im doing know is awesome allowing me plenty of time to recuperate...
monday- chest (15 sets) biceps (10-12) sets 30 min cardio
tuesday- quads(12-15 sets)
wednesday- 30 min cardio
thursday- back (15 sets), rear delts (4 sets) hamstrings (10-12 sets)
friday- front delts, side delts, traps (14-15 sets) triceps (10-12 sets)
saturday- 40 min cardio
sunday off

as far as the diet if your trying to get lean forget the subway, and read up or ask a bodybuilder at your gym about dieting and striping down fat

[MaKaVeLi]

quit the subway mate and learn to cook, you may even burn a few hundred more calories in the process...