What am I doing wrong?

[drix]

I've been working out for a few years, but I still don't know that much. I'm trying to get one of those cut, low body fat looks. I have defined shoulders and back, but there's still a layer of fat covering my abs. (You can only see my six pack when I flex in the right light, you know what i mean?)

Here's what I do:
I currently lift 3x per week (I change routines about every two months workout chest, shoulders, back, abs, arms, lats, recently added legs) and jog 3x per week about 3-4 miles. I weigh 170 pounds and consistently eat 170 g of protein each day, usually in the form of eggs, lean chicken, turkey, cottage cheese, protein powder, cheese, and occasionally a fattier meat.) I don't really watch what else I eat, but I assume it doesn't matter too much, because if go over 175 lbs, I eat leaner, and if I drop under 170 lbs, i eat fattier, but I maintain my protein intake at 170 g.

Seems like I'm missing a variable here, because shouldn't I be slowly melting off the fat and turning it to muscle? I've been pretty good about the protein, the gym, and the running for about 18months, and i definitely look stronger, but not necessarily more chiseled. What else do I need to be doing?

[Boss Man]

I'd ditch the cheese and go for low fat, as it's got more protein than certainly cottage cheese and more good fat.

How does the foods you eat pan out in a day, what does a typical eating schedule and meal times look like?

[drix]

I'm not all that consistent with meal times (should I be?) but this is pretty typcial:
Breakfast 8:00-3 egg omelette with cheese, spinach, and (fairly lean) breakfast sausage. Cottage cheese (56g protein)
Lunch between 11 and 1: A chicken sandwich, or a chicken burrito or something. (~40g protein)
Afternoon around 4-5: protein shake, maybe some nuts (34g protein)
dinner (usually late, around 9pm): if i'm close to 170g of protein, then more cottage cheese, maybe a chicken breast. If I've got a long way to go, I might do a chicken burrito or a turkey quesadilla. (40g protein)

I eat lowfat cottage cheese, 90 cal for 14g protein. No good?

[Boss Man]

I'm not all that consistent with meal times (should I be?)

(Yes if possible, as that would help you be more disciplined)

Breakfast 8:00-3 egg omelette with cheese, spinach, and (fairly lean) breakfast sausage.

(I'd go for low fat cheese instead of regular)

Cottage cheese (56g protein)

(switch this for something like a sandwich, (Chicken, Turkey, Ham, Beef, etc), or a large portion of Peanuts, or Microwave Beans or Rice dishes as examples, so you're not overdoing it on the Cheese. Eat it around 11PM.)

Lunch between 11 and 1: A chicken sandwich, or a chicken burrito or something. (~40g protein)

Eat this at 1PM)

Afternoon around 4-5: protein shake, maybe some nuts (34g protein)

(Have both, the Shake and Nuts)

dinner (usually late, around 9pm): if i'm close to 170g of protein, then more cottage cheese, maybe a chicken breast. If I've got a long way to go, I might do a chicken burrito or a turkey quesadilla. (40g protein)

(Forget the Cheese and go for the Chicken or Turkey options, or things like Beef Stir Fry, trimmed Pork and Rice / Veggies, Lamb Shish-Kebabs etc)

I eat lowfat cottage cheese, 90 cal for 14g protein. No good?

(Low fat Cheese is better, as it has more good Fat and more protein if I remembered correctly.)

[drix]

Awesome, thanks Boss Man!
Those sound like pretty easy changes to make. Are there any changes to my workout routine you suggest? I just introduced squats and deadlifts, which I am told are great for chiseling the entire body.

[Boss Man]

I currently lift 3x per week (I change routines about every two months workout chest, shoulders, back, abs, arms, lats, recently added legs) and jog 3x per week about 3-4 miles.

This routine, is it a 6 day split on the weights, as I'm not sure how all this bodyparts stack up in temrs of splits, pairings, total body etc.

How does a weights workout look on a given day?

[drix]

I lift weights on Tuesday, Thursday, and Sunday and alternate between the following two workouts (Not sure the exact names of all of these). After a few months, I switch both workouts out for a new set of exercises. For each exercise, one week I'll do four sets of 15 reps, the next week I'll do four sets of 10 reps, then the next week four sets of 5 reps, then repeat. As soon as I can do all the reps, I increase the weight.

1. Weighted pullups (Lats)
2. squatting dumbbell pulls (upper back)
3. Squats (legs & glutes)
4. Planks (lower back)
5. diagonal dumbbell raises (rotator cuff)
6. Weighted Russian twists (Obliques)

1.Bench press w/dumbbell (chest)
2.Arnold Press (Shoulders)
3. Weighted bench hip raise (Lower abs)
4. Tricep extension (Triceps)
5. Focus bicep curls (Biceps)
6. Weighted crunch (Abs)

[Boss Man]

These are the amended workouts.

1. Squats (Quads & glutes)
2. Lunges (Hamstrings)
3. Weighted pullups (Lats)
4. Squatting dumbbell pulls (upper back)
5. Diagonal dumbbell raises (rotator cuff)
6. Weighted Russian twists (Obliques)
7. Planks (Abs)

1.Bench press w/dumbbell (chest)
2. Arnold Press (Shoulders)
3. Tricep extension (Triceps)
4. Focus bicep curls (Biceps)
5. Weighted bench hip raise (Lower abs)
6. Weighted crunch (Abs)

I would also reccomend, you change your rep range, so perhaps start at 8 reps on the next session, then work up to 12 over the next 1-3 sessions and when you're there, increase the weight and go for 8 reps again.

Remember you don't have to be pushing that last rep out like you're going to burst, because if you feel like you've got another one there, that's okay, as it will keep you a bit fresher at the end.

[drix]

Awesome, thanks for all the advice!
I'm trying this out in my workout today

[urfitness]

I think you should try interval training cardio, it is better than steady training.
-More calories are burned in less time.
-Increase BMR 48 hrs after workout.

this will help a lot in increasing your fat loss