1kg per week is a healthy decrease in weight per week, but I do agree with you; you should be losing 3-5kg on your first week then average about 2kg per week for about a month or two. In regards to what you wrote, I can locate your current diet regimen problems:
1) You eat 3 meals a day
2) You include carbs for dinner
3) You concentrate more on weight-lifting rather than cardio

#3 is causing your body to recompose, meaning your switching fat into muscle which is why your decrease in weight is very slow.

Try this out for 2 weeks and email me:
Upon Waking: 500ml of water
Breakfast (10-15min later): 1 Red or Green Apple followed by 2 scrambled eggs

In between: 500ml of water

Snack: (3-4 hours later)
15 pieces of raw almonds + 1 teabag of Green Tea

In between: 500ml of water

Lunch: (3-4 hours later)
Skinless Grilled Chicken (2 breasts or half a chicken), 1/2 cup of white rice w/ green veggies (lettuce, parsley, broccoli, cucumbers, green peppers, anything green) and 1 tbsp Olive Oil and 2 tbsp of Apple Cider Vinegar

In between: 500ml of water

Workouts (3 hours after Lunch):
1 teabag of Green Tea 30 minutes prior to the gym

5 minutes of warm-up on (treadmill or eliptical. Avoid bicycles if you have a lot of lower-body fat)
30 minutes of weight-lifting. Make sure it’s fast and intense, no talking or chatting w/ other people
30-45 minutes of cardio (treadmill: 1 min on speed 5, 1 minute on speed 6, then repeat)
1 liter of water throughout the workout (yes I’m serious)

Dinner:
Lean red meat, green veggies (same dressing as above), no carbs whatsoever.

Hope this helps!

Scenario #1:
Let’s assume that you ate lunch 2 hours before your workout. You went to the gym and did 30 minutes of cardio first and it was easy. After that, you did 30-45 minutes of weight training which was hard. What happened? You burned all those calories consumed at lunch doing cardio. When it was time to build muscle, you had no energy (food) to support muscle growth.

Scenario #2: You ate lunch 2 hours prior to working out. You went to the gym, warmed up on the bike for 5 minutes. You then hit the weights and you had a burst of energy for 45 minutes. After, you did 30 minutes of cardio which took out all the energy you had to spare. What happened here is that the food you consumed went to muscle building. Once you finished, there was no food/nutrients to spare, so your body had to use bodyfat in order to fuel your cardio.

2. It’s true, but I prefer low-intensity for a longer period of time(45 minutes MAX). Personally, high intensity cardio takes the fullness out of my muscles, which is what I don’t want to happen. I want to be able to maintain my muscle mass and a low body fat. However, your body may react differently.

Sheriff, More than glad to help buddy :).

Dana, Thank you so much :) I’ll be sure to fill in that questionnaire now.

If you have time (or any about reading this who has the time) could u please help us out by filling in the 1 minute questionnaire.

http://spreadsheets.google.com/viewform?formkey=dFZ6TjNKSHM4LTlfYjNsVWZHLVhXZnc6MA

Thank you and looking forward to reading your posts :)

Well ill give the Whey a shot, since I saw it somewhere in the house before :)

I’m sorry to ask you so many questions, but if you could, I have two more questions I’d like to ask you.

1. What’s the difference between doing cardio before a workout and after a workout?

2. Is it better to do high intensity cardio for a shorter time rather than low intensity for a longer time?

Thanks again.

I’m not saying don’t drink KDD, but when comparing apples to oranges, they are all essentially the same. Anything processed or refined is considered unnatural.

Well maybe ill give it a shot and see if it taste any good the whey protein :)

The split you proposed will workout each muscle every 7 days and I’m willing to bet you’ll recover in less than 5 days which gives your muscle more time doing nothing.

Be sure to take every set to absolute failure.

Since too little cardio won’t do anything and too much cardio will flatten out your muscles, moderation is key.
You may either do cardio immediately after your workouts for 30-45min on low intensity speed (speeds 5.0-6.0) OR 45 minutes of cardio on non-workout days, also on low intensity.

What I mean by low intensity is to keep your heart rate under 130bpm and above 120bpm (beats per minute). Calculate your heart rate by placing both your index and middle fingers below your jaw (the area below your ears, on your upper neck) and count how many beats in 60 seconds.

Another question I have is I want to do cardio but I’m not sure of how much I should do because if I do too little, the belly fat stays, if I do too much, that could burn my muscle. So how do you know how much cardio to do?

Thanks again, I really appreciate the time and effort you put into answering our questions Mr.Fahad.

Yes, it’s possible to build muscle on a 3 day schedule (assuming your diet is in check). This split is a lot better:

Day One (Sunday): Chest / Shoulders / Triceps / Quads / Crunches

Day Two (Tuesday): Back / Biceps / Hams / Traps / Leg Raises (for lower abdomen work)

Day Three (Wednesday): Repeat Day One

Research a technique called “Doggcrap Training”. Apply it to the muscle groups above.

Lastly, exercise is only 20-30%. Nutrition and recuperation represent 70-80% of the any fitness process.