Comments/Suggestions?

N

Nae82

0
Hi Everyone. I was introdiced to this site recently and have found loads of useful information! You guys (and gals) know your stuff. (I hope :D ) anyway, I finally got serious about living a healthier lifestyle about 5 months or so ago and just figured I'd post in here and see if I am on the right track.

Quick Stats:
Female
5'6
126 lbs
(not sure my BF% - I'll get with one of the trainers at the gym)
and I sit at a computer all day for work.. blah.

As far as my diet goes, I think I do pretty good. I don't count calories to a T or anything, but I would say that I probably consume around 1800 calories per day. Some say that is not enough. Is it?

Activity:
I hit the gym 6 days a week. Here is my current routine.
Day 1
Inclined dumbbell press
Squats
Bicep curls
Standing calf raises
3 min. elliptical machine
Bench press/ dumbbell press
Hamstring curls
Inclined / alternating curls
Seated calf raises
5 min. stair master
Cable crossovers
Leg extensions
Cable curls
Inclined calf raises
15 minute stationary bike

Day 2
5 minute warm up and stretch
15 minute cardio- crunches 4 x 20
15 minute cardio – leg raises 4 x 20
15 minute cardio – trunk twists 4 x 20

Day 3
Bent over rows
Lunges
Hanging Dips
3 min. elliptical machine
Lateral pull downs
Leg presses
Overhead triceps press
5 minute stair master
Seated cable rows
Straight legged dead lifts
Triceps press downs
15 minute stationary bike

Day 4 - repeat Day 2

Day 5
Shoulder presses
Standing calf raises
Front (shoulder)raises
Leg presses
3 min. elliptical
Shoulder shrugs
Leg press calf raises
Side deltoid raises
Leg extensions
5 minute stair master
Upright rows
Seated calf raises
Rear deltoid raises
Hamstring curls
15 minute stationary bike

Day 6 - repeat Day 2

I'm not trying to lose any weight, just tone up and be more defined, i know i know.. lower my BF%, but any other recomendations? suggestions? any other info you need?
 
I'd suggest posting your diet as well - if you're trying to build muscle and decrease body fat, your diet would have a big effect on your results.
 
That's the problem, I don't really stick to any specific diet.
I do make sure I eat carbs early, like oatmeal for breakfast on lifting days, eat every couple of hours (small meals) and have a post workout protien shake everyday (myoplex delux + fruit)
Other than that, I don't really know how I should split up my carbs - protien - fats, ect. I'm sure it's posted somewhere in here so I will get to searching. I also started tracking what I eat and my activity in FitDay yesterday, so that should help me stay on track once I know I'm on the right one. Thanks!
 
I understand that 40% of calories coming from carbs, and 30% each from fats and proteins is a good mix to shoot for. Of course, your mileage may vary.
 
Great. Thanks.
For what I ate Yesterday FitDAy shows 16% Fat, 48% Carbs, and 35% Protien. I may need to increase my fiber and decrease my sat. fat.
 
^^Word.

Don't think so hard in that routine you've got going on. If you were doing everything to your full capacity - you'd drop dead halfway through your workout. Have a look into full-body workouts, I think that they would be perfect in your goals. Figure lots of compound movements and little to no isolation - here would be an example of a workout day:

*Squats
*Deadlifts
*Bench Press or Military Press
*Rows or Pullups
*Lunges
*Core work

Simple as that for your workout, but believe me, it'll be pretty brutal. :)
 
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