What Do You Think of My Diet & Strength Training Program?

Rissam posted the next question in reply to How Can You Lose Fat & Build Muscle At The Same Time:

“I’m 5′ 7” and weight 175lbs. My goals are to drop down to 150lbs, to lose fat around my waist & to build muscle.

My diet:

  • 08:00:1 scoop EAS Protein from Costco, 1% milk and a banana.
  • 10:30: High Fiber Cereal (no milk) and a banana.
  • 12:30: Vegetables and Legumes. Chicken occasionally.
  • 15:30: Apple & raisins or fruit bar.
  • 20:00: Dinner
  • 22:00: 1 scoop EAS Protein from Costco and 1% milk.

My training program on Monday/Wednesday/Friday:

  • 10 min warm-up on elliptical machine
  • 30 Push-ups
  • 30 Forward crunches
  • 30 Reverse crunches
  • 2 sets of 10 reps Lat pull-down, Bench Press, Triceps, Biceps, shoulders.

Tuesday:

  • 3 miles running
  • 30 Forward crunches
  • 30 Reverse crunches

Thursday:

  • 45 mins swimming
  • 30 Forward crunches
  • 30 Reverse crunches

Sat or Sun:

  • 6 miles running
  • 30 Forward crunches
  • 30 Reverse crunches

Rest one day a week.

I started 3 weeks ago. I feel fitter, but barely lost 2-3 lbs. Is there a change that I need to make to attain my goals?”


Protein.
This is a rough estimation of your daily protein consumption:

  • 2 scoops whey: 48g protein
  • 200g chicken: 50g protein
  • 200g meat at dinner: 50g protein

Your body needs protein to build muscles. 150g protein a day isn’t enough. Aim for 2g protein per bodyweight in lbs. In your case, that’s 350g protein daily.


Whey.
EAS Protein from Costco contains soy. Soy decreases your testosterone levels. Consider another brand.


Squats.
You’re not training your legs. This is probably the biggest error a beginner can make. Running doesn’t count. Running is nowhere comparable to the muscle development strength training exercises like the Squat will induce. Not only in your legs, but in your whole body. Start squatting and take a look at the StrongLifts 5×5.


Daily Crunches.
Your abs are like any other muscle: they need rest to grow. You’re training your abs 6 times a week. They have no time to rest. Train your abs on Monday/Wednesday/Friday & add weight systematically.


Running
is great for endurance & losing fat/weight. But it will also burn muscles. You need to choose what’s more important to you. If you want to look like a marathon runner, run. If you want to be muscular, strength training is your tool.