Posted this in the fat bastards thread, but I'm probably heading over from a previously fit, to massively skinny fat bastard to fairly slim now, so I'll go in here. Here's the routine I've been more or less following for the last few of months. In a month or so, I'm probably gonna increase the calories up to 2,300-2,600 and from there on, but this is what I'm doing at the moment. Still trying to shift the last bit of belly fat, but increase strength too.
My shopping cart for the week, healthy food, albeit a bit boring - if it helps anyone. I just pick and choose a protein source from each and add a portion of a mixture of carbohydrates, depending on if I'm working out that day or not I decide how much.
Supplements: Omega 3, multivitamin, melatonin
Breakfast foods:
Eggs (protein/fat)
Wholemeal bread (carbs)
Rolled oats porridge (carbs)
Skimmed milk (protein)
Orange juice (carbs)
Lunch:
Tuna (protein)
Chicken (protein)
Cucumbers (carbs)
Lettuce (carbs)
Snacks:
Peanut butter (fat, protein)
Cottage cheese (fat)
Greek yoghurt (fat)
Wholemeal bread (carbs)
Bananas (carbs)
Oranges (carbs)
Coconut oil (fat, used in cooking the protein sources)
Protein shake (protein)
Dinner:
Beef mince (protein)
Chicken (protein)
Brown rice (carbs)
Sweet potato (carbs)
Broccoli (carbs)
Kale (carbs)
Tomatoes (carbs)
I aim for between 1700 and 2000 calories a day. Going for a recomp/cut at the moment. A minimum of 150g of protein, 50g of fat and the rest in carbs.
In terms of training, I train at home with my weights and a 'bench' (not really meant for weightlifting), I'm currently on my own routine like this:
Monday (chest and biceps):
- Dumbbell bench press 3 x 8
- EZ bar bench press 3 x 8
- DB flies 3 x 8
- EZ bar curls 3 x 8
- DB hammer to bicep curls 3 x 8
- EZ bar bent over curls 3 x 8
- Push ups and abs routine (3 sets of failure for push-ups, abs)
Tuesday (back and traps):
- Bent over close-grip EZ bar rows 3 x 8
- Bent over DB rows 3 x 8
- Front plate raise 3 x 8
- EZ bar shrugs 3 x 8
- EZ bar behind the back shrugs 2 x 10
- EZ bar deadlift 3 x 5
- Push ups and abs routine (3 sets of failure for push-ups, abs)
Wednesday:
- Push ups and abs routine (3 sets of failure for push-ups, abs)
Thursday (shoulders and triceps):
- Overhead press 3 x 8
- DB bent elbow laterail raises 3 x 8
- DB front raises 3 x 10
- EZ bar skullcrushers 3 x 10 (super slow, elbows tucked in)
- DB tricep extensions 3 x 10
- DB pull-overs 3 x 10
- Dips 3 x 15
- Push ups and abs routine (3 sets of failure for push-ups, abs)
Friday:
- Push ups and abs routine (3 sets of failure for push-ups, abs)
'Try' and fit in leg day once in a while 
but usually just end up doing more bodyweight stuff like planks, squats (sometimes with weight although not much since it's not safe without a spotter at home) etc.
Anything I'm doing noticeably wrong here? Bearing in mind I'm working out at home with no machine. The days I work out are usually different, but it tends to be Mon/Tue/Thurs as it works with my schedule, but I fit in abs/push ups most days.
